For which sports?

For our endurance athletes (runners, triathletes, cyclists) we have an 18-week functional strength training program.  It starts in Mid-October and goes until early March (we then transition to our in-season program).

Our training consists of 2 strength training sessions per week (full-body, three-dimensional training) that is periodized: First 6 weeks = general conditioning, Second 6 weeks = power/strength emphasis, last 6 weeks = endurance emphasis.  We actually use non-linear periodization, so those are just our overall goals.  This is, of course, a compliment to their running, biking, and/or swimming as well as home exercises for additional strength training and stretching.

Hope that helps!

Justin