Underlying Olympic decathlete Trey Hardee’s technical training is a base layer of speed and power developed well in advance of compettion. Here, longtime coach Mario Sategna shares a modified version of Hardee’s strength-and-conditioning plan. (Hardee does both the speed and strength workouts on the same day.) It’s a four-week routine designed to be repeated back-to-back. Hardee will do as many as 12 weeks of this before moving on to his pre-competition training. For you, the plan is a base for stronger skiing and mountain biking and faster foot or bike races.