Training Block 1 Week 3

Week 3 is about gradually increasing the load and intensity of both strength and conditioning workouts. The aim is to start applying the concept of progressive overload, challenging your body to adapt and grow stronger while maintaining movement quality.

Focus

• Increasing Load & Complexity: Begin to lift heavier weights (70-80% of 1RM) in the key movements while ensuring that form and technique are not compromised. Introduce variations of lifts (such as hang cleans) to promote better mechanics.

• Endurance Building & Interval Work: Build on previous conditioning sessions by introducing longer distances and interval work to enhance aerobic capacity and improve pacing skills.

• Accessory Work & Mobility Enhancement: Continue to target core and stability through accessory movements, while integrating more comprehensive mobility work to support recovery and maintain range of motion.

Goals

• Strength Goal: Achieve progressive overload by increasing weight and volume on main lifts. Aim for controlled lifts at higher intensities without sacrificing form.

• Conditioning Goal: Extend running distances and intervals to further improve cardiovascular endurance and running efficiency.

• Stability & Recovery Goal: Improve joint stability and balance through targeted accessory movements. Emphasize active cooldowns and mobility work to optimize recovery.