Training Block 1 Week 11

Week 11 is about pushing to near-maximal effort to test your capacity in both strength and conditioning. This week is designed to challenge you with higher intensity in key lifts while allowing you to dial in your conditioning for peak performance. The aim is to reach the upper limits of your strength, test your endurance, and ensure that your body is ready to perform at its best.

Focus

• Max Effort Strength: This week emphasizes working at 90-95%+ of your 1RM in all key lifts to gauge strength gains. The focus will be on clean, controlled movements with minimal volume to maximize intensity.

• Conditioning Endurance & Speed Testing: Increase the difficulty of your aerobic work to test your stamina, speed, and capacity to recover. The goal is to sustain high output over longer distances and intervals.

• Tapering Volume for Recovery: Gradually reduce volume in both strength and conditioning towards the end of the week to facilitate recovery and prepare the body for final testing in Week 12.

Goals

• Strength Goal: Work towards your 1RM in each of the main lifts to measure progress. Achieve high power and strength output with technically sound movements.

• Conditioning Goal: Test your endurance and speed over various distances, ensuring that you are able to maintain a strong pace with minimal fatigue.

• Recovery and Readiness: Begin tapering volume to ensure muscles, joints, and nervous systems are fully recovered and ready for the peak efforts in Week 12.