8-Week Power & Explosiveness Cycle - Week 3

In Week 3, the focus is on refining the explosive mechanics introduced in the first two weeks and increasing the training intensity slightly. The aim is to improve bar speed, enhance plyometric efficiency, and maintain mobility and recovery practices to support the higher workload.

Focus

• Enhanced Power Output: Increase loads and complexity of Olympic variations while maintaining crisp technique and fast bar speed.

• Improved Plyometric Efficiency: Reduce ground contact time in jumps and improve landing mechanics for greater overall explosiveness.

• Continued Stability & Mobility: Reinforce core stability and joint health to support greater force production and help prevent injuries.

Goals

• Strength Goal: Work at 75-80% of 1RM on explosive lifts, emphasizing consistent, powerful movement.

• Conditioning Goal: Further develop speed and anaerobic capacity with more demanding intervals and agility drills.

• Balance & Recovery Goal: Prioritize accessory movements and mobility sessions to sustain joint integrity and ensure the ability to push harder in subsequent weeks.