Training Block 1 Week 6

Week 6 is intended to continue to build on the progress made in the earlier weeks by increasing intensity and complexity while maintaining movement quality and technique.

Focus

• Strength Development and Power Production: Increase the load in Power Clean, Push Press, and Front Squat variations to build strength and power, with an emphasis on smooth and explosive movement patterns.

• Skill and Technique Mastery: Hone movement skills by using complexes and pauses or tempos in the lifts to reinforce proper mechanics and body positioning.

• Conditioning Progression and Running Form: Elevate aerobic capacity and speed through structured distance and interval work while focusing on running form, breathing, and controlled pacing.

• Accessory and Core Stability: Include targeted accessory work to balance the main lifts, build core stability, and improve single-leg strength to enhance overall performance.

Goals

• Strength Goal: Achieve strength improvements through slight load increases (80-90%) in the main lifts. The goal is to build both strength and power through variations of the Power Clean, Push Press, and Front Squat with an emphasis on technical proficiency.

  • Conditioning Goal: Improve cardiovascular endurance and running speed by increasing the distance and intensity of running sessions. Use tempo runs and intervals to challenge aerobic capacity and test your ability to maintain pace during sprints.

  • Accessory & Mobility Goal: Enhance overall movement quality and reduce injury risk by incorporating mobility work, core strengthening, and stability-focused accessory movements. These help to balance the demands of the main strength movements and improve functional capacity.

  • Recovery and Adaptation: Allow enough recovery between high-intensity days to optimize performance and maximize adaptations. This balanced approach between effort and recovery sets the groundwork for the final phase of the program in the coming weeks.