24-WEEK

STRENGTH PROGRAM
 BECOME THE EXPERT

INTRODUCTION
This 24-Week Program Consists of 6x 4-Week
Phases.

Training Split: 3-Day Split

1. Squat + Deadlift + Single-Leg

2. Upper Push + Upper Pull
3. Power + Olympic

Phase 1: Familiarization
Phase 2: Accumulation
Phase 3: Intensification 1
Phase 4: Intensification 2 (Exercises Change)
Phase 5: Realization 1 (Exercises Change)
Phase 6: Realization 2
 BECOME THE EXPERT

NOTES
Key:

• BB = Barbell
• DB = Dumbbell
• MB = Medicine Ball
• CMJ = Countermovement Jump
• MI = Max Intent

If time and energy allows, feel free to add in

additional isolation work. For example, biceps,
triceps and core work.

Look at the table on the next slide for

recommended core exercises.
 BECOME THE EXPERT

CORE WORK
EXERCISE SETS/REPS NOTES
Ab Roll-Out 3x3-10 Increase the intensity by slowing the movement down or pausing at the bottom
GHD Back Extension / Dorsal Raise 3x10-20 Increase the intensity by adding weight
Shins / Toes to Bar 3x5-10 Increase the intensity by slowing the movement down
Hanging Knee Raise 3x10-20 Increase the intensity by slowing the movement down
Supine Leg Raise 3x10-20 Increase the intensity by slowing the movement down
Torture Twists 3x5 ES Increase the intensity by slowing the movement down and/or adding weight
Russian Twist 3x10-20 ES Increase the intensity by slowing the movement down and/or adding weight
Sit-Up / V-Sit-Up 3x10-20 Increase the intensity by slowing the movement down and/or adding weight
DB Woodchop / Band or Cable
3x10 ES Increase the intensity by increasing the DB weight or band tension
Rotation
DB Side Bend 3x10 ES Increase the Intensity by adding weight and/or slowing the movement down
Dragon Flags 3x5-10 Increase the intensity by slowing the movement down
Pallof Press 3x5-10 ES Increase the intensity by increasing band tension or slowing the movement down
Front Plank or Push-Ups 3x30-90 Secs Increase the intensity by engaging your muscles harder
Side Plank 3x30-90 Secs Increase the intensity by engaging your muscles harder
Copenhagen Plank 3x5-10 ES Increase the intensity by slowing the movement down
 BECOME THE EXPERT

PHASE 1: FAMILIARIZATION
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x8 5 1 3x8 5 1 3x1 + 3x1 MI
2 3x8 6 2 3x8 6 VERTICAL CMJ 2 3x1 + 3x1 MI
BB BACK BB BENCH
+ HORIZONTAL
SQUAT 3 3x8 7 PRESS 3 3x8 7 3 3x1 + 3x1 MI
CMJ
4 3x8 8 4 3x8 8 4 3x1 + 3x1 MI
1 3x6 5 1 3x8 5 1 4x4 5
2 3x6 6 BB BENT- 2 3x8 6 BB PUSH 2 4x4 6
BB DEADLIFT
3 3x6 7 OVER ROW 3 3x8 7 PRESS 3 4x4 7
4 3x6 8 4 3x8 8 4 4x4 8
1 3x6 ES 5 1 3x8 5 1 4x3 5
DB LATERAL 2 3x6 ES 6 BB STRICT 2 3x8 6 BB SNATCH 2 4x3 6
LUNGE 3 3x6 ES 7 PRESS 3 3x8 7 HIGH PULL 3 4x3 7
4 3x6 ES 8 4 3x8 8 4 4x3 8
1 3x10 ES 5 1 3x8 5 1 4x5 5
DB SINGLE- 2 3x10 ES 6 CLEAN GRIP 2 3x8 6 BB MUSCLE 2 4x5 6
LEG CALF BB UPRIGHT CLEAN &
RAISE 3 3x10 ES 7 ROW 3 3x8 7 PRESS 3 4x5 7
4 3x10 ES 8 4 3x8 8 4 4x5 8
 BECOME THE EXPERT

PHASE 2: ACCUMULATION
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x10 7 1 4x10 7 1 3x3 + 3x3 MI
2 4x10 8 2 4x10 8 VERTICAL CMJ 2 3x3 + 3x3 MI
BB BACK BB BENCH
+ HORIZONTAL
SQUAT 3 4x10 9 PRESS 3 4x10 9 3 3x3 + 3x3 MI
CMJ
4 4x10 10 4 4x10 10 4 3x3 + 3x3 MI
1 4x8 7 1 4x10 7 1 4x6 7
2 4x8 8 BB BENT- 2 4x10 8 BB PUSH 2 4x6 8
BB DEADLIFT
3 4x8 9 OVER ROW 3 4x10 9 PRESS 3 4x6 9
4 4x8 10 4 4x10 10 4 4x6 10
1 3x10 ES 7 1 4x10 7 1 4x5 7
DB LATERAL 2 3x10 ES 8 BB STRICT 2 4x10 8 BB SNATCH 2 4x5 8
LUNGE 3 3x10 ES 9 PRESS 3 4x10 9 HIGH PULL 3 4x5 9
4 3x10 ES 10 4 4x10 10 4 4x5 10
1 3x15 ES 7 1 4x10 7 1 4x8 7
DB SINGLE- 2 3x15 ES 8 CLEAN GRIP 2 4x10 8 BB MUSCLE 2 4x8 8
LEG CALF BB UPRIGHT CLEAN &
RAISE 3 3x15 ES 9 ROW 3 4x10 9 PRESS 3 4x8 9
4 3x15 ES 10 4 4x10 10 4 4x8 10
 BECOME THE EXPERT

PHASE 3: INTENSIFICATION 1
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x6 8 1 3x6 8 1 3x2 + 3x2 MI
2 3x5 9 2 3x5 9 VERTICAL CMJ 2 3x2 + 3x2 MI
BB BACK BB BENCH
+ HORIZONTAL
SQUAT 3 3x4 9 PRESS 3 3x4 9 3 3x2 + 3x2 MI
CMJ
4 3x3 10 4 3x3 10 4 3x2 + 3x2 MI
1 3x6 8 1 5x6 8 1 4x3 8
2 3x5 9 BB BENT- 2 5x5 9 BB PUSH 2 4x3 9
BB DEADLIFT
3 3x4 9 OVER ROW 3 5x4 9 PRESS 3 4x2 9
4 3x3 10 4 5x3 10 4 4x1 10
1 3x6 ES 8 1 3x6 8 1 4x3 8
DB LATERAL 2 3x5 ES 9 BB STRICT 2 3x5 9 BB SNATCH 2 4x3 9
LUNGE 3 3x4 ES 9 PRESS 3 3x4 9 HIGH PULL 3 4x2 9
4 3x3 ES 10 4 3x3 10 4 4x1 10
1 3x8 ES 8 1 5x6 8 1 4x4 7
DB SINGLE- 2 3x8 ES 9 CLEAN GRIP 2 5x5 9 BB MUSCLE 2 4x3 8
LEG CALF BB UPRIGHT CLEAN &
RAISE 3 3x8 ES 9 ROW 3 5x4 9 PRESS 3 4x3 9
4 3x8 ES 10 4 5x3 10 4 4x2 10
 BECOME THE EXPERT

PHASE 4: INTENSIFICATION 2
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x3 8 1 3x3 8 1 3x10 + 3x4 ES MI
2 3x3 9 2 3x3 9 POGO JUMP + 2 3x10 + 3x4 ES MI
BB FRONT BB FLOOR
LINEAR
SQUAT 3 3x2 9 PRESS 3 3x2 9 3 3x10 + 3x4 ES MI
BOUND
4 3x2 10 4 3x2 10 4 3x10 + 3x4 ES MI
1 3x3 8 1 5x5 8 1 4x3 8
HEX BAR 2 3x3 9 BB PENDLAY 2 5x4 9 BB HANG 2 4x3 9
DEADLIFT 3 3x2 9 ROW 3 5x3 9 POWER CLEAN 3 4x2 9
4 3x2 10 4 5x2 10 4 4x1 10
1 4x10 8 1 3x5 8 1 4x3 8
2 4x10 9 2 3x4 9 BB JERK: 2 4x3 9
BB PUSH
KB SWING POWER OR
3 4x10 9 PRESS 3 3x3 9 3 4x2 9
SPLIT JERK
4 4x10 10 4 3x2 10 4 4x1 10
1 3x6 ES 8 1 4x4 8 1 4x3 8
DB SINGLE- 2 3x6 ES 9 BB SNATCH 2 4x3 9 2 4x3 9
BB MUSCLE
LEG CALF HANG HIGH
3 3x6 ES 9 3 4x2 9 SNATCH 3 4x2 9
RAISE PULL
4 3x6 ES 10 4 4x1 10 4 4x1 10
 BECOME THE EXPERT

PHASE 5: REALIZATION 1
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x3+3 10 1 3x4+3 10 1 3x10 + 3x4 ES MI
BB FRONT 2 3x3+3 9 BB FLOOR 2 3x4+3 9 POGO JUMP + 2 3x10 + 3x4 ES MI
SQUAT + PRESS + MB LINEAR
VERTICAL CMJ 3 3x2+2 8 CHEST THROW 3 3x3+2 8 BOUND 3 3x10 + 3x4 ES MI
4 3x2+2 8 4 3x3+2 8 4 3x10 + 3x4 ES MI
1 3x5 7 1 3x8 ES 8 1 4x3 8
2 3x5 7 2 3x8 ES 8 BB HANG 2 4x3 9
HEX BAR DB SINGLE-
POWER
JUMP 3 3x4 6 ARM ROW 3 3x8 ES 8 3 4x2 8
SNATCH
4 3x4 6 4 3x8 ES 7 4 4x1 7
1 4x8 10 1 3x6 ES 8 1 4x3 8
2 4x8 9 DB SINGLE- 2 3x6 ES 8 BB JERK: 2 4x3 9
KB SWING ARM PUSH POWER OR
3 4x8 8 PRESS 3 3x6 ES 8 SPLIT JERK 3 4x2 8
4 4x8 8 4 3x6 ES 7 4 4x1 7
1 3x5 ES 9 1 3x8 ES 8 1 3x5 ES 8
DB SINGLE- 2 3x5 ES 9 DB SINGLE- 2 3x8 ES 8 2 3x5 ES 9
DB SINGLE-
LEG CALF ARM UPRIGHT
3 3x5 ES 9 3 3x8 ES 8 ARM SNATCH 3 3x5 ES 8
RAISE ROW
4 3x5 ES 9 4 3x8 ES 7 4 3x5 ES 7
 BECOME THE EXPERT

PHASE 6: REALIZATION 2
SQUAT + DEADLIFT + SINGLE-LEG UPPER PUSH + UPPER PULL POWER + OLYMPIC
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x2+2 8 1 3x2+1 8 1 3x8 + 3x3 ES MI
BB FRONT 2 3x2+2 8 BB FLOOR 2 3x2+3 8 POGO JUMP + 2 3x8 + 3x3 ES MI
SQUAT + PRESS + MB LINEAR
DROP JUMP 3 3x1+1 7 CHEST THROW 3 3x1+1 7 BOUND 3 3x6 + 3x2 ES MI
4 3x1+1 6 4 3x1+1 6 4 3x6 + 3x2 ES MI
1 3x3+2 7 1 3x6 ES 8 1 5x1 7
HEX BAR
2 3x3+2 7 2 3x6 ES 7 BB HANG 2 5x1 7
JUMP + DB SINGLE-
POWER
HORIZTONAL 3 4x2+1 6 ARM ROW 3 3x6 ES 6 3 6x1 6
SNATCH
CMJ
4 4x2+1 6 4 3x6 ES 6 4 6x1 6
1 4x6 8 1 3x4 ES 8 1 5x1 7
2 4x6 8 DB SINGLE- 2 3x4 ES 7 BB JERK: 2 5x1 7
KB SWING ARM PUSH POWER OR
3 4x6 7 PRESS 3 3x3 ES 6 SPLIT JERK 3 6x1 6
4 4x6 6 4 3x3 ES 6 4 6x1 6
1 3x4 ES 8 1 3x6 ES 8 1 3x3 ES 7
DB SINGLE- 2 3x4 ES 8 DB SINGLE- 2 3x6 ES 7 2 3x3 ES 7
DB SINGLE-
LEG CALF ARM UPRIGHT
3 3x4 ES 8 3 3x6 ES 6 ARM SNATCH 3 3x2 ES 6
RAISE ROW
4 3x4 ES 8 4 3x6 ES 6 4 3x2 ES 6
MY BOOKS: WWW.JASONCURTIS.ORG
 BECOME THE EXPERT

PROGRAMMING & PERIODIZATION

If you want to learn how to program like an Elite-Level
Strength and Conditioning Coach, our
Programming & Periodization Online Course and
Manual is for you!

Get 50% off the Online Course:

https://courses.strengthandconditioningcourse.com/p/
programming-periodization-big8-no1-members

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/
programming-book

Buy the Book on Amazon:

https://mybook.to/programming
 BECOME THE EXPERT

WARMING UP
If you want to learn how to warm- up like a world-
class athlete, this is the Online Course and Manual
for you!

Get 50% off the Online Course:

https://courses.strengthandconditioningcourse.com/p/
warming-up

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/
warmup-book

Buy the Book on Amazon:

https://mybook.to/warmingup
 BECOME THE EXPERT

STRENGTH TRAINING
If you want to master over 100 free weight exercises,
this is the Online Course and Manual for you!

Get 50% off the Online Course:

https://courses.strengthandconditioningcourse.com/p/
strength-training-50-off

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/
strength-book

Buy the Book on Amazon:

https://mybook.to/strengthtraining
 BECOME THE EXPERT

OLYMPIC WEIGHTLIFTING
If you want to learn how to perform and coach the
Olympic Lifts, this is the Online Course and Manual
for you!

Get 50% off the Online Course:

https://courses.strengthandconditioningcourse.com/p/
olympic-lifting-50-off

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/
weightlifting-book

Buy the Book on Amazon:

https://mybook.to/weightlifting
 BECOME THE EXPERT

ADVANCED TRAINING TECHNIQUES

If you want to learn how to smash plateaus and take your training to
the next level, this short course is perfect for you!

This course includes over 50 advanced training techniques, many

with numerous variations.

The slides are fully narrated by Coach Curtis with accompanying

video demonstrations.

Check the course out below:

https://courses.strengthandconditioningcourse.com/p/advanced-
training-techniques

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/advanced-
book

Buy the Book on Amazon: https://mybook.to/advanced

 BECOME THE EXPERT

MUSCLES, MOBILITY & MOVEMENT

With 140+ Mobility and 85+ Strengthening Exercises for
over 50 Specific Muscles within the human body, this
manual takes a comprehensive look at how movement
occurs and the best ways to optimize it.

The manual takes an in-depth look at each individual

muscle and details the best methods of increasing their
flexibility, strength and muscular endurance.

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/mmm
-book

Buy the Book on Amazon:

https://mybook.to/mmm
 BECOME THE EXPERT

ANATOMY & PHYSIOLOGY

If you want to learn the basics of Anatomy &
Physiology, this is the Online Course and Manual for
you!

Get 80% off the Online Course:

https://courses.strengthandconditioningcourse.com/p/
anatomy-physiology

Buy the eBook (PDF Download):

https://courses.strengthandconditioningcourse.com/p/
anatomy-book

Buy the Book on Amazon:

https://mybook.to/anatomyphysiology
 BECOME THE EXPERT

PAPERBACK PROGRAMS
Grab a Paperback or PDF copy of my Paperback Programs: Links below

Buy the eBook (PDF Download): Buy the eBook (PDF Download): Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/Tribrid- https://courses.strengthandconditioningcourse.com/p/Tribrid- https://courses.strengthandconditioningcourse.com/p/youth
training training Buy the Paperback on Amazon:
Buy the Paperback on Amazon: Buy the Paperback on Amazon: https://mybook.to/youth
https://mybook.to/tribrid https://mybook.to/kbtribrid
 BECOME THE EXPERT

PAPERBACK PROGRAMS
Grab a Paperback or PDF copy of my Paperback Programs: Links below

Buy the eBook (PDF Download): Buy the eBook (PDF Download): Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/boxing https://courses.strengthandconditioningcourse.com/p/soccer https://courses.strengthandconditioningcourse.com/p/cricket
Buy the Paperback on Amazon: Buy the Paperback on Amazon: Buy the Paperback on Amazon:
https://mybook.to/boxing https://mybook.to/soccersc https://mybook.to/cricketsc
 BECOME THE EXPERT

BECOME A COACH
If you are interested in becoming a coach, our
qualifications are available worldwide and are
internationally approved (Active IQ + CIMSPA Endorsed).

You can jump straight onto the Level 4 Certificate in

Strength and Conditioning if you are already a qualified
personal trainer or sports coach or have a degree in a
related field.

If you don’t have any of the above, we can put you through
the Level 2 Certificate in Gym Instructing and Level 3
Diploma in Personal Training.

Request an Intro Pack below:

https://strengthandconditioningcourse.com/level-4/
 BECOME THE EXPERT

LIFELONG ACCESS TO OUR ONLINE COURSES

The BIG 8 Pillars of S&C + Multiple Intro Courses – A&P, etc.
https://courses.strengthandconditioningcourse.com/p/home
• Programming & Periodization • Olympic Weightlifting
• Warming Up • Plyometrics
• Strength Training • Speed & Agility
• Ballistic Training • Metabolic Conditioning
 BECOME THE EXPERT

MY YOUTUBE CHANNEL
If you like my content, check out my YouTube Channel:
Coach Jason Curtis

On the YouTube channel, I post a selection of video tutorials

from my BIG 8 Model.

https://youtube.com/c/coachjasoncurtisacademy
 BECOME THE EXPERT

WWW.LINKTR.EE/SCCACADEMY
Go to our LinkTree to grab over 600-pages of FREE content + much more!
HOPE YOU ENJOYED
OUR CONTENT

BECOME THE EXPERT