Phase	Method (progression based on technical competency and capacity)	Description	Sets/Reps/ Rest (mins)	Typical coached lifts/exercises (modified to individual need, no more than 5-6 exercises per session)
1	Introduction to resistance training	Introduction to basic exercises and movement patterns	1-2/8-12/<1	Squat, press-up, modified pull-up, hinge, plank/other trunk
2	Bodyweight and soft resistance training	Development of movement patterns into structured exercise. Adding soft resistance (bands, dumbbells, kettlebells, suspension trainers)	2-4/6-12/<1	Goblet squat, press-up, modified pull-up, kettlebell (KB) Romanian deadlift (RDL), plank/KB loaded carries
3	Introduction to barbell training	Continuation of bodyweight work, but with an introduction of barbell lifts and technical coaching with low-moderate resistance	3-6/5-8/2-3	Barbell (BB) back/front squat, BB overhead press, BB bench press, BB row, BB/hex bar deadlift/RDL, KB loaded carries, medicine ball throws
4	Barbell progressions	Building on barbell lifts by applying additional load and working at moderate-higher resistance with technical mastery.	2-5/2-5/2-5	BB back/front squat/jump squat, BB overhead press, BB bench press, BB row, BB/hex bar deadlift/RDL, hex bar jumps, KB loaded carries, medicine ball throws