Free download · 9-page PDF
The Take5 Strength Roadmap
Where your athlete should start in the weight room, how each lift progresses, and how to know when they’ve earned the next step. The same system we coach every athlete with at Take5.
What’s inside
- 01
The progression model
Five core patterns (squat, hinge, push, pull and single-leg) moving from Foundation to Build to Advance.
- 02
Placement: blue, green, orange
A simple color system for finding your athlete’s starting point, from novice to advanced.
- 03
The GATES method
Good form, Active intensity, Tolerance, Exposure and Sub-progressions: how to tell when an athlete has earned the next step.
- 04
Workout architecture
The eight-part session every Take5 athlete follows, from warm-up to cooldown.
- 05
Five lift progressions
Push, pull, squat, hinge and single-leg ladders, every step written out from the first rep.
- 06
The why behind it
Why the back squat waits, why push-ups come before the bench, and why single-leg work matters.
Common questions
Who is the Strength Roadmap for?
Parents and coaches of youth athletes who are new to structured strength training. It shows exactly how we progress the core lifts for beginner athletes: where to start, how to move up, and when.
Does it cost anything?
No. Enter your first name and email and the download starts right away. We email you the link too.
What equipment does it need?
The early steps of each progression use bodyweight, bands, a bar or a TRX. Later steps add dumbbells, kettlebells, a trap bar and a barbell.
Can you place my athlete for me?
Yes. Every athlete at Take5 Athletics starts with a free evaluation, where we find their starting point on each progression in person.
Want us to place your athlete?
Every Take5 athlete starts with a free evaluation, where we find their starting point on each progression in person.