Training Block 1 Week 4

Week 4 is to continue progressing the strength and conditioning elements by adding slight intensity increases while maintaining a balance with recovery. The week prepares the body to handle upcoming high-intensity efforts with proper form and endurance.

Focus

• Load Progression & Refinement: Increase load on the main lifts to 75-85% of 1RM. Emphasize refining the technical aspects of each lift as the weights become more challenging.

• Conditioning Development & Threshold Work: Advance running endurance and speed through increased distance and speed drills, while beginning to challenge your anaerobic threshold with faster intervals.

• Core Strength & Mobility Work: Reinforce core stability and accessory strength to support heavy lifts and running efforts. Continue to enhance mobility to keep joints healthy and muscles ready for peak performance.

Goals

• Strength Goal: Reach higher percentages of your 1RM on main lifts, focusing on powerful and efficient movements under increased load.

• Conditioning Goal: Improve your running speed and endurance through progressively challenging conditioning sessions, adding variety with tempo runs and sprint intervals.

• Recovery & Readiness Goal: Prioritize full-body mobility work and structured cool-downs to ensure the body is recovering properly, enhancing performance and preparing for the next phase of the program.