The program aims to help you
Get familiar with basic movements for the upper and lower body
Enable capacity to progress to heavier work as the winter goes on
Have a competition season framework to maintain your gains but give room for more of your endurance training when it matters.
 
It features three workouts that you can slot into your week. Depending on your point in the year, choose to do all three or scale down to one or two times per week. There is a lot of freedom with how to go about it. Organization is key.
 
You will also have a chart at the end of the document to help you track your progress across the weeks. It is nice to know where you have been and where you are headed.