Just strength and explosiveness. I missed so much after my injuries. This program is based on explosive and power athletes. It's just a summer program to put the foundation down for the upcoming season. The program was written for me by a friend who is a CSCS with the USOC and does his work at the Olympic Training Center in Lake Placid, NY. I like the program because of the posterior chain work that I am getting from it, which is much more than I had been getting or doing in the past. I have core exercises that I do 3x per week along with abdominal work. I also have med ball throws that I do 2x per week. Which ranges from 65 to 80 throws per session.