PEAK Training Phases

Our year is split into 7 phases so athletes know what they’re building — and why it works.

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How the System Works

  • 7 phases repeat each year in a consistent order.
  • Built-in recovery weeks reduce fatigue and injury risk.
  • Testing 2 times per phase (baseline → final). Longer phases include technique weeks.

Dates below show our standard calendar structure (example year: 2026). Exact dates may shift slightly based on holidays and facility scheduling.

Yearly Phases (Standard Year)

Phase 1 — Plyometrics & Explosive Power Jump mechanics + explosive output
Jan 5 – Feb 15 (6 wks)
Assessment (W1) Technique (W3) Final (W6)

Focus: fast force production with clean takeoffs and safe landings.

What we train:

  • Landing control + stiffness
  • Linear + multi-directional jumps/bounds
  • Explosive intent + acceleration transfer
  • Optional: snatch patterning for athletic power (technique-first)

Weekly intent:

  • W1: mechanics + landing quality (baseline)
  • W2: linear power (jumps + sprints)
  • W3: technique training + multi-directional power
  • W4–5: peak intent (low volume, high quality)
  • W6: final assessment + unload feel
View Phase Schedule

Key Performance Indicators

  • Vertical Jump
  • Broad Jump
  • 10m Sprint Time
  • Snatch Test (optional) — technique-limited power benchmark

Key Dates:

  • Baseline: Jan 5–9 (Mon: Vertical/Broad/10m; Fri: Snatch test, technique-first)
  • Technique week: Jan 19–23 (Mon: Vertical/Broad/10m; Fri: Snatch technique)
  • Final: Feb 9–13 (Mon: Vertical/Broad/10m; Fri: Snatch test)

Snatch Test standard: keep it technique-first (no grinders). Use a fixed load or a speed-based target.

Phase 2 — Speed & Agility Acceleration + change of direction
Feb 16 – Mar 15 (4 wks)
Assessment (W1) Final (W4)

Focus: sprint mechanics, deceleration control, and reactive agility.

What we train:

  • First-step speed + acceleration angles
  • Decel → re-accel mechanics
  • Planned COD → reactive progression

Weekly intent:

  • W1: baseline (10–20m + COD)
  • W2: planned agility + technique
  • W3: reactive + partner chaos (controlled)
  • W4: final assessment + deload-style speed
View Phase Schedule

Key Performance Indicators

  • 10m Sprint Time
  • 20m Sprint Time
  • 5–10–5 (Pro Agility)

Test Dates (Mon / Tue / Thu):

  • Baseline: Mon Feb 16 (10m) · Tue Feb 17 (20m) · Thu Feb 19 (5–10–5)
  • Final: Mon Mar 9 (10m) · Tue Mar 10 (20m) · Thu Mar 12 (5–10–5)
Phase 3 — Conditioning & Work Capacity Engine building + repeat effort
Mar 16 – May 10 (8 wks)
Assessment (W1) Technique (W4/5) Final (W8)

Focus: better pacing, higher repeat-effort output, and faster recovery.

What we train:

  • Aerobic base + intervals
  • Mixed modal circuits (sled/row/KB/bodyweight)
  • Repeat efforts without wrecking recovery

Weekly intent:

  • W1–2: base engine + pacing
  • W3–4: mixed modal build + technique training
  • W5–7: threshold + repeat efforts
  • W8: final assessment + taper
View Phase Schedule

Key Performance Indicators

  • 1 Mile run
  • Sally Up Challenge
  • 5-Minute Row Distance
  • Heart Rate Recovery (1-min) — bpm drop post-row

Key Dates:

  • Baseline: Mon Mar 16 (5-min row + 1-min HR recovery) · Thu Mar 19 (1 mile)
  • Technique week: Mon Apr 6 (5-min row + 1-min HR recovery) · Thu Apr 9 (Sally Up bonus)
  • Final: Mon May 4 (5-min row + 1-min HR recovery) · Thu May 7 (1 mile) · Fri May 8 (Sally Up bonus)
Recovery Week Absorb gains + reduce fatigue
May 11 – May 17
Recovery

Focus: restore movement quality and energy without detraining.

  • ~60–70% volume
  • Mobility + breathing + easy aerobic work
  • No max lifts/sprints

Key Performance Indicators

  • Movement quality check (coach score)
  • Recovery check-in (sleep/soreness/readiness)

Check-in Dates:

  • Mon May 11: Recovery check-in (readiness)
  • Fri May 15: Movement quality check (coach score)
Phase 4 — Core, Back & Posterior Chain Durability + trunk strength
May 18 – Jun 28 (6 wks)
Assessment (W1) Technique (W3) Final (W6)

Focus: trunk strength, hinge capacity, posture, and durability for sport.

What we train:

  • Bracing (anti-rotation / anti-extension)
  • Hinge strength + posterior endurance
  • Loaded carries + posture under fatigue

Weekly intent:

  • W1: baseline bracing + hinge pattern
  • W2: carries + posterior endurance
  • W3: technique training + unilateral posterior chain
  • W4–5: trunk control + progressive loading
  • W6: final check + quality deload feel
View Phase Schedule

Key Performance Indicators

  • Front or Side Plank Hold
  • Back Extension Hold
  • Loaded Carry Distance or Time

Key Dates (Mon / Tue / Thu):

  • Baseline: Mon May 18 (Plank) · Tue May 19 (Back Extension) · Thu May 21 (Carry)
  • Technique week: Mon Jun 1 (Plank) · Tue Jun 2 (Back Extension) · Thu Jun 4 (Carry)
  • Final: Mon Jun 22 (Plank) · Tue Jun 23 (Back Extension) · Thu Jun 25 (Carry)
Phase 5 — Strength & Speed Blend In-season ready: strong + fast
Jun 29 – Sep 6 (10 wks)
Assessment (W1) Technique (W4/5) Final (W10)

Focus: maintain strength while keeping speed and freshness high.

What we train:

  • Submax strength work (quality reps, no grinding)
  • Contrast training (lift + jump/sprint)
  • Fatigue management for in-season athletes

Weekly intent:

  • W1–3: build rhythm (moderate strength + light power)
  • W4: mini deload / technique training
  • W5–7: contrast work (lift + sprint/jump)
  • W8–9: fatigue management + consistency
  • W10: final check + unload
View Phase Schedule

Note: Squat and bench are primarily built in Phase 7; in Phase 5 they’re used submax to maintain strength and support speed.

Key Performance Indicators

  • Submax Strength (Squat / Bench / Trap Bar)
  • Jump or Sprint After Lift
  • Power Drop-Off Consistency

Key Dates:

  • Baseline: Mon Jun 29 (Submax strength) · Thu Jul 2 (Jump/Sprint after lift) · Fri Jul 3 (Power drop-off)
  • Technique week: Mon Jul 27 (Submax strength) · Thu Jul 30 (Jump/Sprint after lift) · Fri Jul 31 (Power drop-off)
  • Final: Mon Aug 31 (Submax strength) · Thu Sep 3 (Jump/Sprint after lift) · Fri Sep 4 (Power drop-off)
Recovery Week Reset joints + restore output
Sep 7 – Sep 13
Recovery

Focus: reduce stress and restore movement quality before the mobility block.

  • Movement quality focus
  • Light tempo runs + mobility circuits
  • Short sessions — leave feeling better

Key Performance Indicators

  • Movement + readiness check-in
  • Coach notes: tightness, pain flags, symmetry

Check-in Dates:

  • Mon Sep 7: Recovery check-in (readiness)
  • Fri Sep 11: Movement quality check (coach notes)
Phase 6 — Mobility, Recovery & Longevity Move better, feel better
Sep 14 – Oct 11 (4 wks)
Assessment (W1) Final (W4)

Focus: improve range of motion and joint control while maintaining basic strength.

What we train:

  • Active mobility + stability (control at end range)
  • Controlled strength through full ROM
  • Breathing and recovery habits

Weekly intent:

  • W1: baseline mobility checkpoints
  • W2–3: controlled strength + range improvements
  • W4: final check + full reset week
View Phase Schedule

Key Performance Indicators

  • Ankle / Hip / Shoulder ROM Checks
  • Deep Squat Quality Score
  • Controlled Split Squat Depth

Test Dates (Mon / Tue / Thu):

  • Baseline: Mon Sep 14 (ROM) · Tue Sep 15 (Deep Squat) · Thu Sep 17 (Split Squat)
  • Final: Mon Oct 5 (ROM) · Tue Oct 6 (Deep Squat) · Thu Oct 8 (Split Squat)
Phase 7 — Strength & Hypertrophy Build muscle + strength foundation
Nov 2 – Dec 27 (8 wks)
Assessment (W1) Technique (W4/5) Final (W8)

Focus: progressive overload and strength foundation — where squat and bench progress is built safely.

What we train:

  • Squat, hinge, press, pull, carry (progressive)
  • Hypertrophy volume for durability and resilience
  • Technique-first progressions (no maxing required)

Weekly intent:

  • W1–2: accumulation (volume + clean technique)
  • W3–4: progressive overload + technique training
  • W5–6: peak hypertrophy (still controlled)
  • W7: strength bias
  • W8: final assessment + holiday deload
View Phase Schedule

Note: Bench and squat are trained heavily here. Outside Phase 7, they’re typically submax for technique, durability, or maintenance.

Key Performance Indicators

  • Bench Press Estimated 1RM and %BW
  • Squat Estimated 1RM and %BW
  • Deadlift Estimated 1RM and %BW

Key Dates (Mon / Tue / Thu):

  • Baseline: Mon Nov 2 (Squat) · Tue Nov 3 (Bench) · Thu Nov 5 (Deadlift)
  • Technique week: Mon Nov 30 (Squat) · Tue Dec 1 (Bench) · Thu Dec 3 (Deadlift)
  • Final: Mon Dec 21 (Squat) · Tue Dec 22 (Bench) · Thu Dec 24 (Deadlift)

Reference formulas:
RM = rep max; BW = bodyweight;
Estimated 1RM = 3RM × 1.064
%BW = (Estimated 1RM ÷ BW) × 100

Past Phases

Phase 0 — Pre-Launch System demos + onboarding
Dec 8 – Dec 19
Completed

What it was: A short intro block so athletes experience how PEAK training works.

  • Phase demos (power, speed, conditioning, strength, recovery)
  • Partner-focused finishers
  • Great for first-time athletes

Best Next Step

Move into Phase 1 and book your sessions.

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Premium memberships can train in multiple time slots; Standard is tied to one time slot.