The Big 4 is a series of programs aimed to increase maximum strength, rate of force development and general athleticism through minimalistic exercise selection. Squatting, hinging, pushing and pulling exercises are emphasized, with the use of ballistic and plyometric training methods showing up later in the programs.

All 3 of the programs combine for 14+ weeks of training.

• The Big 4 Strength - 4 weeks

• The Big 4 Power - 2 x 4 weeks (Intermediate & Advanced)

• The Big 4 Plyometric - 6 weeks

This is a program for any athlete who wants a seamless progression of strength and power exercises over 3 months of training. When paired with core and robustness exercises, this makes a great program for the general preparation phase (GPP).