Week 9
Week 9 is designed to elevate both your strength and conditioning capacity through higher loads, increased volume, and varied movement patterns. This week you’ll be testing your endurance, power output, and strength under fatigue while maintaining quality movement and mobility.
Focus:
Maximal Strength & Power: Increase loads in strength work, aiming for 85-90% of your 1RM while incorporating movements that enhance explosive power and stability.
Intensive Conditioning with Variety: Design METCONs to challenge both the aerobic and anaerobic systems, focusing on functional movements that blend cardio, weightlifting, and gymnastics.
Accessory Movements for Strength & Stability: Continue to incorporate core, shoulder, and hip stability exercises to enhance overall balance and support main lifts.
Mobility and Recovery Post-Session: Structured cool-down routines will focus on stretching and mobility work to aid recovery and improve range of motion.
Goals:
Enhance Strength & Performance: Push to around 85-90% of 1RM in key lifts, aiming to build maximal strength and control under heavier loads.
Improve Endurance & Work Capacity: The conditioning work will focus on challenging stamina and anaerobic capacity with higher volume and increased intensity.
Build Core Stability & Balance: Accessory work will aim to improve stability and coordination to support heavier lifts and conditioning.
Optimize Mobility & Recovery: Targeted cool-downs will ensure you maintain flexibility and proper movement mechanics throughout the week.