Training Block 1 - Week 12

Week 12 is the peak of this training cycle, designed to test your maximum capacity across strength and conditioning. The primary intent is to evaluate the progress made throughout the cycle, with focused testing sessions for your Power Clean, Push Press, and Front Squat, as well as a time trial for your running conditioning. The aim is to optimize performance, see measurable gains, and prepare for either the next training cycle or a period of active recovery.

Focus

• Testing Maximum Strength: Testing your 1RM on key lifts to gauge strength development and ensure proper form under maximal loads.

• Conditioning Benchmark Testing: Establish a clear running benchmark with a 2-mile time trial to assess improvements in speed, stamina, and pacing from the beginning of the program.

• Tapering for Optimal Performance: Reduce the volume but keep intensity high in key sessions to ensure your body is fresh and ready for peak performance on testing days.

Goals

• Strength Goal: Test and establish new 1RM numbers for Power Clean, Push Press, and Front Squat. Aim to achieve personal bests while maintaining safe and efficient movement.

• Conditioning Goal: Complete a 2-mile time trial at peak performance, aiming for a personal best and improved speed and endurance.

• Recovery & Reflection Goal: Use the taper period to allow your body to recover, reflect on progress made, and prepare for future training cycles or structured rest.