Training Block 1 Week 5

Week 5 is to continue the progression from the previous weeks by increasing the intensity of your strength work and running conditioning. This week aims to establish greater consistency in your strength lifts, enhance your conditioning capacity, and push you slightly out of your comfort zone to ensure continued adaptation. It's a pivotal point in the program where foundational strength and endurance are built upon for higher capacity later in the cycle.

Focus

• Progressive Overload in Strength Lifts: Continue to increase load and complexity in the main lifts to develop greater strength and power. Utilize slight variations and complexes to reinforce technique and movement patterns.

• Conditioning Progression & Pacing: Gradually build aerobic capacity by increasing the distance and intensity of running sessions, enhancing your pacing skills and stamina through structured intervals and longer efforts.

• Accessory Stability & Mobility: Incorporate accessory movements that target core stability, unilateral strength, and mobility work to support balance, coordination, and injury prevention.

Goals

• Strength Goal: Increase load to 75-85% of your 1RM on the main lifts to promote strength gains and build explosive power. Prioritize maintaining good form as the intensity rises.

• Conditioning Goal: Improve endurance and speed by increasing running distances and adding intervals to further challenge your cardiovascular capacity. Ensure each session is slightly more challenging than the last.

• Balance & Recovery Goal: Utilize accessory work to balance out muscle groups and enhance joint stability. Integrate mobility and stretching to enhance recovery, prevent injury, and prepare for the following week’s increase in intensity.