Week 4
Week 4 is designed to continue building strength and conditioning with a slightly increased load and complexity from Week 3. The aim is to steadily progress both the intensity of strength work and the variety in conditioning pieces, while paying attention to technique and ensuring quality movement throughout all exercises.
Focus:
Controlled Strength Progression: Continue to build strength with heavier loads around 70-75+% of your 1RM, focusing on controlled movements and perfect form, ensuring solid foundational strength before higher intensities.
Varied & Challenging Conditioning Workouts: METCONs will introduce new movement patterns, varied rep schemes, and mixed modalities to improve both aerobic and anaerobic conditioning.
Accessory Movements for Functional Support: Accessory work will target core, hips, and shoulder stability, aiming to enhance overall functional fitness and reduce the risk of injury during heavier strength work.
Balanced Recovery & Mobility: Structured cooldowns to maintain flexibility and mobility, setting the stage for optimal recovery and preventing fatigue as intensity increases.
Goals:
Enhance Strength & Movement Efficiency: A mix of compound and single-joint movements to build strength, focusing on improving technique, time under tension, and muscle activation.
Improve Conditioning & Metabolic Output: Work on aerobic endurance and power output through METCONs that blend beginner gymnastics movements, general weightlifting, and cardio, allowing the body to adapt to different forms of conditioning.
Build Functional Stability & Core Strength: Accessory exercises to build balanced muscle development, improving core control, hip stability, and shoulder strength to support the main lifts and conditioning workouts.
Prioritize Recovery & Movement Quality: Include specific cooldowns and mobility work to support muscle recovery, improve joint range of motion, and prepare the body for progressively heavier loads.