Strength & Speed Schedule

Phase 4 - Strength & Speed (10 weeks)
Weekly view. Built for force production, bar speed, power transfer, and repeatable output.

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All Weeks

Week 1 - Baseline + Technical Control Baseline testing and clean max-effort standards
TEST WEEK

Day 1 - Baseline Test Day TEST

Focus

  • 3RM bench press with IPF standards
  • 3RM back squat with side spotters required
  • Assault bike 25-calorie test (up to 3 attempts)
  • Full recovery between heavy attempts

Emphasis: clean reps, no grinding failures, controlled aggression.

Day 2 - Lower Power + Acceleration Power

Focus

  • Trap bar deadlift and front squat
  • 10m accelerations and broad jumps
  • Speed box squat and heavy sled push
  • Posterior-chain support work

Emphasis: fast concentric intent and clean sprint mechanics.

Day 3 - Dynamic Upper + Capacity Speed

Focus

  • Speed bench with bands and plyo push-ups
  • Landmine press and explosive TRX rows
  • Bike, ski, and row sprint intervals
  • Shoulder durability and pulling support

Emphasis: max bar speed and fast recovery between efforts.

Day 4 - Full Body Blend Blend

Focus

  • Back squat to box jump contrast
  • Bench press to med-ball throw contrast
  • Carries, pull-ups, and walking lunges
  • Sled push and row sprint finisher

Emphasis: transfer force to movement without posture loss.

Week 2 - Movement Quality BuildModerate load, high intent, clean mechanics
Build week

Day 1 - Max Effort Upper Strength

Focus

  • Competition bench triples/doubles
  • Close-grip bench and chest-supported row
  • Pull-ups, incline DB press, rear delts, triceps
  • Med-ball pass and speed push-up finisher

Emphasis: violent press intent with upper-back stability.

Day 2 - Lower Power + Sprint Transfer Power

Focus

  • Trap bar and front squat progressions
  • Acceleration mechanics and pogo hops
  • Bulgarian split squat and RDL support
  • Carry-based trunk integration

Emphasis: keep reps fast and technically clean.

Day 3 - Dynamic Upper Speed

Focus

  • Speed bench with strict bar-speed targets
  • Explosive pull/push pairings
  • Short repeat intervals on bike/row/ski
  • Shoulder health and scap control

Emphasis: crisp explosive reps and controlled fatigue.

Day 4 - Strength/Speed Blend Blend

Focus

  • Squat + jump and bench + throw contrast
  • KB swings and farmer carries
  • Pull-ups and lunges under light fatigue
  • Simple conditioning finisher

Emphasis: maintain power output under fatigue.

Week 3 - Contrast DevelopmentIntensity climbs with added explosive demand
Progression week

Day 1 - Heavy Upper Contrast Strength

Focus

  • Heavier bench waves and close-grip support
  • Row strength with upper-back bracing
  • Explosive med-ball press pairings
  • Short accessory finishing block

Emphasis: no grinding reps unless programmed.

Day 2 - Lower Power Contrast Power

Focus

  • Trap bar and front squat loading
  • Box squat speed sets
  • 10m acceleration and jump pairings
  • Posterior-chain durability work

Emphasis: explosive hips and minimal grind.

Day 3 - Speed Upper + Capacity Speed

Focus

  • Band speed bench volume
  • Plyo push-ups and explosive row pairings
  • Capacity intervals with repeatability targets
  • Shoulder and trunk support

Emphasis: preserve bar speed set-to-set.

Day 4 - Full Body Contrast Blend

Focus

  • Primary contrast block (squat/jump, bench/throw)
  • Secondary volume under moderate fatigue
  • Carries and trunk stability integration
  • Output finisher

Emphasis: transition force cleanly into movement.

Week 4 - Output ConsolidationIncrease explosive demand while holding standards
Build week

Day 1 - Upper Strength Density Strength

Focus

  • Bench triples/doubles with cleaner bar speed
  • Heavy row support and pull-up density
  • Med-ball power finisher

Emphasis: stable upper back and aggressive leg drive.

Day 2 - Lower Output Density Power

Focus

  • Trap bar/front squat density sets
  • Acceleration quality and broad jump output
  • Carry and posterior-chain support

Emphasis: clean acceleration mechanics under fatigue.

Day 3 - Dynamic Upper Repeatability Speed

Focus

  • Speed bench with strict quality threshold
  • Explosive push/pull pairings
  • Cyclic sprint intervals

Emphasis: crisp reps and fast recovery cycles.

Day 4 - Blend + Finisher Blend

Focus

  • Full-body contrast sequencing
  • Accessory trunk and carry block
  • Short conditioning finisher

Emphasis: maintain posture and power output.

Week 5 - Peak Force ProductionHeavy explosive lifts with reduced accessory noise
Peak build

Day 1 - Max Effort Upper Peak

Focus

  • Heavier bench exposures with full recovery
  • Reduced accessories, high-quality rows/pulls
  • Explosive finisher sets

Emphasis: high force without speed drop-off.

Day 2 - Lower Peak Power Peak

Focus

  • Heavy trap bar and front squat work
  • Short acceleration and jump quality sets
  • Minimal accessory volume

Emphasis: explosive intent on every heavy rep.

Day 3 - Dynamic Upper Maintenance Speed

Focus

  • Speed bench quality wave
  • Explosive push/pull pairings
  • Short capacity intervals

Emphasis: protect shoulder quality while staying fast.

Day 4 - Full Body Blend Blend

Focus

  • Contrast block under moderate fatigue
  • Carries and trunk support
  • Short output finisher

Emphasis: convert force to athletic movement.

Week 6 - Peak Output RepeatabilityHeavy intent with tighter recovery discipline
Peak week

Day 1 - Upper Repeat Force Peak

Focus

  • Heavy bench quality singles/doubles
  • Upper-back and pressing support
  • Power finisher

Emphasis: no missed reps outside plan.

Day 2 - Lower Repeat Power Peak

Focus

  • Trap bar/front squat heavy quality sets
  • Acceleration exposure and jump support
  • Trunk and posterior-chain reinforcement

Emphasis: fast concentric and clean mechanics.

Day 3 - Dynamic Upper Speed

Focus

  • Speed bench volume at max bar speed
  • Explosive row/press support
  • Cyclic interval output

Emphasis: keep quality high under accumulated fatigue.

Day 4 - Blend + Capacity Blend

Focus

  • Contrast sequencing with fatigue control
  • Carry and lunge integration
  • Short conditioning output

Emphasis: maintain power under fatigue.

Week 7 - DeloadReduce volume while keeping movement speed
DELOAD

Day 1 - Upper Deload Unload

Focus

  • Bench and row technique volume
  • Light power primers
  • Shoulder/trunk quality work

Emphasis: restore freshness and rep quality.

Day 2 - Lower Deload Unload

Focus

  • Lower-load trap bar/front squat
  • Low-volume acceleration mechanics
  • Mobility and posterior-chain reset

Emphasis: stay fast, avoid fatigue accumulation.

Day 3 - Dynamic Reset Unload

Focus

  • Low-volume speed bench
  • Light explosive push/pull
  • Easy intervals for rhythm

Emphasis: movement speed over output volume.

Day 4 - Recovery Blend Recovery

Focus

  • Low-intensity carries and mobility
  • Trunk stabilization and breathing reset
  • Light full-body movement quality

Emphasis: leave sessions better than you entered.

Week 8 - Test WeekRe-test output and speed-strength consistency
FINAL TESTS

Day 1 - Primary Re-Tests TEST

Focus

  • Bench press 1RM or rep PR
  • Trap bar deadlift benchmark
  • Bar speed consistency checks
  • Full recovery between key tests

Emphasis: quality max efforts with strict standards.

Day 2 - Speed/Power Re-Tests TEST

Focus

  • 10m sprint and broad jump
  • Vertical jump and repeat power checks
  • Movement quality support work

Emphasis: fast and clean execution every attempt.

Day 3 - Capacity Re-Test + Restore Capacity

Focus

  • Assault bike sprint calories re-test
  • Low-volume strength support
  • Mobility and breathing recovery

Emphasis: aggressive effort with controlled recovery.

Day 4 - Transition & Reset Recovery

Focus

  • Low-intensity full-body flush
  • Mobility and trunk reset work
  • Review progress and next-block expectations

Emphasis: finish fresh and ready for next block.

Week 9 - Output RebuildReturn to speed-strength work after test week
Rebuild week

Day 1 - Upper Speed-Strength Rebuild Strength

Focus

  • Bench press quality doubles and triples
  • Close-grip and row support work
  • Explosive med-ball press finisher

Emphasis: keep bar speed high while rebuilding volume.

Day 2 - Lower Power Rebuild Power

Focus

  • Trap bar deadlift and front squat progression
  • 10m acceleration and broad jump support
  • Carry and posterior-chain durability work

Emphasis: fast force with clean positions.

Day 3 - Dynamic Upper Output Speed

Focus

  • Speed bench with strict quality standards
  • Explosive push/pull pairings
  • Short bike/row/ski sprint intervals

Emphasis: repeat crisp explosive reps under moderate fatigue.

Day 4 - Full Body Blend + Capacity Blend

Focus

  • Contrast block with squat/jump and bench/throw
  • Cleans, carries, and lunge integration
  • Short output finisher

Emphasis: maintain power and posture through fatigue.

Week 10 - Final Peak + UnloadClose Phase 4 with high-quality output and controlled taper
Final week

Day 1 - Upper Peak Quality Peak

Focus

  • Heavy bench with clean technical execution
  • Upper-back and triceps support
  • Low-volume explosive finisher

Emphasis: powerful reps without grinding.

Day 2 - Lower Peak Quality Peak

Focus

  • Trap bar/front squat quality top sets
  • Acceleration and jump sharpness work
  • Minimal accessory load

Emphasis: explosive hips and clean mechanics.

Day 3 - Dynamic Reset Unload

Focus

  • Reduced-volume speed bench
  • Light explosive row/press support
  • Easy cyclical output intervals

Emphasis: keep speed while reducing fatigue.

Day 4 - Recovery Reset + Transition Recovery

Focus

  • Low-intensity flush and mobility
  • Trunk stabilization and breathing reset
  • Phase closeout review and next-block prep

Emphasis: finish fresh and ready for transition.

Coach Notes

  • Speed should stay high even on strength days.
  • Avoid grinding reps unless specifically programmed.
  • Pair heavy lifts with explosive movement whenever possible.
  • Upper-back strength drives pressing quality and force transfer.
  • Recovery management is key to long-term progress.