The Integration
Integrate strength and conditioning into explosive, athletic power. This phase layers loaded core work with high-intensity intervals so the dense muscle built in Phase 1 transfers into real-world power and speed, then extends the work sets to build metabolic tension and staying power.
Phase Goals
- Build explosive power and rate of force development
- Integrate core strength into full-body athletic movement
- Increase work capacity with high-intensity intervals
- Month 3: 35s work / 10s rest across 4 laps at RPE 7-8
- Month 4: 45s work / 20s rest across 3 laps at RPE 8
- Reinforce the deep core with a daily 5-min ab finisher
Month 3
Phase 2: Explosive Power
WARMUP (5 min): 1m High Knees, 1m Jumping Jacks, 1m Bodyweight Squats, 1m Plank, 1m Mobility Flow
| Day | Activity Type | Exercises | Duration | Intensity | Volume |
|---|---|---|---|---|---|
| Monday | Cardio HIIT | Explosive power intervals to torch fat and build athletic core power. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | High (RPE 7-8) | 35s Work / 10s Rest | 4 Laps |
| Tuesday | Resistance | Loaded core and compound strength work to build dense, powerful muscle. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | High (RPE 7-8) | 35s Work / 10s Rest | 4 Laps |
| Wednesday | Cardio HIIT | Explosive power intervals to torch fat and build athletic core power. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | High (RPE 7-8) | 35s Work / 10s Rest | 4 Laps |
| Thursday | Resistance | Loaded core and compound strength work to build dense, powerful muscle. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | High (RPE 7-8) | 35s Work / 10s Rest | 4 Laps |
| Friday | Hybrid | Mixed energy systems blending power, strength, and conditioning. | 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown) | High (RPE 7-8) | 35s Work / 10s Rest | 4 Laps |
| Saturday | Endurance | Zone 2/3 aerobic base work capped with a 9-station ab finisher. | 60-120 mins + 9-Station Ab Finisher | Moderate (Zone 2) | 1 Massive Session |
| Sunday | Recovery | Active recovery mobility flow to restore and prepare for the week ahead. | Active Recovery | Low | N/A |
Explosive power intervals to torch fat and build athletic core power.
Loaded core and compound strength work to build dense, powerful muscle.
Explosive power intervals to torch fat and build athletic core power.
Loaded core and compound strength work to build dense, powerful muscle.
Mixed energy systems blending power, strength, and conditioning.
Zone 2/3 aerobic base work capped with a 9-station ab finisher.
Active recovery mobility flow to restore and prepare for the week ahead.
FINISHER (5 min): 1m Plank, 1m Flutter Kicks, 1m Side Crunches, 1m Leg Raises, 1m Hollow Hold
REMARKS: 35s Work / 10s Rest across 4 laps at RPE 7-8. If training at home, use water jugs, backpacks, or resistance bands to add load.
Month 4
Phase 2: Metabolic Tension
WARMUP (5 min): 1m High Knees, 1m Jumping Jacks, 1m Bodyweight Squats, 1m Plank, 1m Mobility Flow
| Day | Activity Type | Exercises | Duration | Intensity | Volume |
|---|---|---|---|---|---|
| Monday | Cardio HIIT | Longer work sets to drive metabolic conditioning and work capacity. | 45 mins (5m Warmup + 30m Main + 5m Finisher + 5m Cooldown) | High (RPE 8) | 45s Work / 20s Rest | 3 Laps |
| Tuesday | Resistance | Slow tempo and loaded core work to maximise time under tension. | 45 mins (5m Warmup + 30m Main + 5m Finisher + 5m Cooldown) | High (RPE 8) | 45s Work / 20s Rest | 3 Laps |
| Wednesday | Cardio HIIT | Longer work sets to drive metabolic conditioning and work capacity. | 45 mins (5m Warmup + 30m Main + 5m Finisher + 5m Cooldown) | High (RPE 8) | 45s Work / 20s Rest | 3 Laps |
| Thursday | Resistance | Slow tempo and loaded core work to maximise time under tension. | 45 mins (5m Warmup + 30m Main + 5m Finisher + 5m Cooldown) | High (RPE 8) | 45s Work / 20s Rest | 3 Laps |
| Friday | Hybrid | Mixed energy systems blending power, strength, and conditioning. | 45 mins (5m Warmup + 30m Main + 5m Finisher + 5m Cooldown) | High (RPE 8) | 45s Work / 20s Rest | 3 Laps |
| Saturday | Endurance | Zone 2/3 aerobic base work capped with a 9-station ab finisher. | 60-120 mins + 9-Station Ab Finisher | Moderate (Zone 2) | 1 Massive Session |
| Sunday | Recovery | Active recovery mobility flow to restore and prepare for the week ahead. | Active Recovery | Low | N/A |
Longer work sets to drive metabolic conditioning and work capacity.
Slow tempo and loaded core work to maximise time under tension.
Longer work sets to drive metabolic conditioning and work capacity.
Slow tempo and loaded core work to maximise time under tension.
Mixed energy systems blending power, strength, and conditioning.
Zone 2/3 aerobic base work capped with a 9-station ab finisher.
Active recovery mobility flow to restore and prepare for the week ahead.
FINISHER (5 min): 1m Plank, 1m Flutter Kicks, 1m Bicycle Crunches, 1m Leg Raises, 1m Hollow Hold
REMARKS: 45s Work / 20s Rest across 3 laps at RPE 8. You can also pick any 5 of the 9 stations and run 60-70s Work / 20s Rest for 3-4 laps. If training at home, use water jugs, backpacks, or resistance bands to add load.