All PMR football programs consist of 3-phases of training, with the focus of preceding phases preparing the athlete for the higher intensity phases to follow.  All phases are 4-weeks in duration.  Phase 1 will typically contain a higher volume of reps with the intent to increase the athlete's work capacity and prepare for the more aggressive next phases.  Phase 2 incorporates more specific exercises, rep ranges will be lower, and places more emphasis on increasing strength.  Following the accumulated work done in phases 1 and 2, phase 3 again incorporates more specific exercises and the emphasis shifts more toward power.

With phase 3 being power emphasis, it does not require that all exercises performed during this phase be explosive.  There will be several exercises focused on producing force quickly, but in order to progress safely, efficiently, and effectively there must be a balance.  A good way to think about it is in phase 2 the emphasis will be strength and the work capacity/power work is de-emphasized.  In phase 3, power is the emphasis while de-emphasizing work capacity and strength.  There are many variables accounted for when creating PMR programs.  Two of them being to become a stronger and more powerful athlete, but also to progress the athlete safely through phases while having the intent for athletes to become more physically resilient on the field and better able to manage the physical stressors of their sport/position.  In the end being able to have a prolonged and productive athletic career.