6-Week Strength Cycle
$99 / program
Build a consistent lifting rhythm and progress from your current level.
Strength programs · Trust the Process
Strength training that meets you where you are.
Two lifts per week, built from Coach Jak’s college strength system and adapted to your lifting experience, available equipment, and competition goals.
Choose your training window.
Start my program intake
12-Week Development Program
$179 / program
Develop strength and power across two progressive training blocks.
Competition-Season Program
$249 / program
Coordinate lifting with your meet schedule and chosen championship target.
The season package covers up to 16 weeks. Start and end dates are confirmed after intake review. Longer timelines can be discussed with Coach Jak. Throwing sessions are purchased separately.
One framework. Your starting point.
Foundation
Learn the movements.
Build confidence with squatting, hinging, pushing, pulling, and bracing. Exercise variations and loading match demonstrated lifting competence.
Developing
Build consistent strength.
Progress established lifts, introduce appropriate power work, and build training habits that support your throwing.
Experienced
Connect strength to the season.
Use more demanding strength and power work where appropriate, with loading and volume adjusted around competition priorities.
Throwing experience and weight-room experience are assessed separately. Coach Jak selects the starting level after reviewing your intake.
Included in every program
A clear plan for both weekly lifts.
- Initial intake and equipment review
- Warm-ups, strength work, power work, and accessory work
- Exercise selection, sets, reps, and loading guidance matched to your level
- An individual Google Sheets program and lifting log
- One scheduled midpoint review with adjustments
Practical equipment choices
Use the weight room you have.
Your equipment checklist guides the exercise variations. Standard barbells, dumbbells, benches, and body weight form the baseline; bands, chains, and specialty machines are optional.
Accessory work remains a core part of the plan, including appropriate upper-back, posterior-chain, unilateral, shoulder, arm, and trunk work.
From intake to your first lift.
Tell us where you are.
Choose a package and complete the athlete, equipment, workload, and competition intake.
Review and arrange payment.
Coach Jak confirms the package, dates, training fit, and delivery timeline before payment.
Train, log, and review.
Receive your individual workbook, record your lifts, and complete the scheduled midpoint review.
Before you start.
Is this supervised lifting?
This is a written program for two weekly lifting sessions. Tell us what instruction and supervision are available so exercise choices match what you can perform well.
What if my school already has a lifting program?
Include the required school or team program in your intake. Coach Jak reviews the combined workload and discusses how the plan should fit with your existing training.
Can it target Districts, Regionals, State, or Nationals?
Yes. The season program accounts for the qualifying meets and your chosen priority championship. Share the full meet schedule and update Coach Jak if qualification changes your final meet.
What follow-up is included?
Each package includes the initial assessment and one scheduled midpoint review with adjustments. The package does not include weekly coaching, unlimited revisions, or in-person throwing sessions.
When will I get my program?
Coach Jak confirms the delivery timeline after reviewing your intake. The program is delivered after payment is arranged and completed.
Start with your current level.
Start my program intakeYour equipment, training history, and goals shape the next step.
Coach access: Program intake inbox