After an initial six-month foundational training period, the next phase should incorporate power and speed work, focus on muscle growth, and include muscular endurance or interval training.

“so now we have to start investing that 60 Minutes in those three workouts into different sections per workout so we need to start doing something to start addressing power and speed um I'm going to give that the first 10 to 15 minutes though we don't need to go nuts now but we need to introduce those movement patterns and those velocities and those that that tissue tolerance we call it so your ability to land and absorb it's not creation of power but it's the back end how did I stop that movement how do I land from it we're going to continue to invest in in the muscle growth now we can start pushing the pace a little bit and then we're going to actually at the end start investing in either muscular endurance and or interval stuff”