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.

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
Train at RPE 7-8 across 4 laps of 35s work / 10s rest
Reinforce the deep core with a daily 5-min ab finisher

Month 3: What to Expect

Explosive power work ramps up with plyometrics and loaded compounds. Expect noticeably higher heart rates and a stronger, more reactive core as power output climbs.

Month 4: What to Expect

Expectations and focus areas for Month 4 will be announced when the August block opens.

Month 3

Phase 2: Explosive Power

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

MondayCardio HIIT

Explosive power intervals to torch fat and build athletic core power.

Duration: 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown)Intensity: High (RPE 7-8)Volume: 35s Work / 10s Rest | 4 Laps

TuesdayResistance

Loaded core and compound strength work to build dense, powerful muscle.

Duration: 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown)Intensity: High (RPE 7-8)Volume: 35s Work / 10s Rest | 4 Laps

WednesdayCardio HIIT

Explosive power intervals to torch fat and build athletic core power.

Duration: 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown)Intensity: High (RPE 7-8)Volume: 35s Work / 10s Rest | 4 Laps

ThursdayResistance

Loaded core and compound strength work to build dense, powerful muscle.

Duration: 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown)Intensity: High (RPE 7-8)Volume: 35s Work / 10s Rest | 4 Laps

FridayHybrid

Mixed energy systems blending power, strength, and conditioning.

Duration: 45-48 mins (5m Warmup + 27-30m Main + 5m Finisher + 3m Cooldown)Intensity: High (RPE 7-8)Volume: 35s Work / 10s Rest | 4 Laps

SaturdayEndurance

Zone 2/3 aerobic base work capped with a 9-station ab finisher.

Duration: 60-120 mins + 9-Station Ab FinisherIntensity: Moderate (Zone 2)Volume: 1 Massive Session

SundayRecovery

Active recovery mobility flow to restore and prepare for the week ahead.

Duration: Active RecoveryIntensity: LowVolume: N/A

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: To be announced

Coming soon

WARMUP (5 min): To be announced

Day	Activity Type	Exercises	Duration	Intensity	Volume
Monday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA
Tuesday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA
Wednesday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA
Thursday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA
Friday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA
Saturday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA
Sunday	To be announced	Full workout details will be shared with participants when this phase opens.	TBA	TBA	TBA

MondayTo be announced