Training Block 1 Week 9

Week 9 is designed to continue the upward momentum for both strength and conditioning. This week focuses on increasing intensity and complexity in both the strength and conditioning components while prioritizing movement quality.

Focus

• Maximizing Strength & Power: Increase the loads in all key lift to around 80-85% of 1RM while maintaining technical precision and explosiveness.

• Conditioning Intensity & Speed Work: Elevate running volume and pace to further enhance aerobic capacity and speed, incorporating intervals and tempo runs.

• Full-Body Stability & Balance: Reinforce structural stability and core engagement through varied accessory movements to support heavy lifts and running endurance.

Goals

• Strength Goal: Achieve higher intensity and heavier loads across primary lifts, aiming to build maximum power and reinforce proper mechanics.

• Conditioning Goal: Improve running speed, pacing, and endurance by introducing progressive distances, intervals, and tempo work.

• Stability & Core Goal: Maintain balanced strength through accessory work to promote core stability and reduce injury risk, ensuring support for the heavier lifting and conditioning demands.