🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This plyometric pairing builds elastic power and lower-leg stiffness by combining high, forceful jumps with rapid, reactive hops. The intent is to train speed, rhythm, and efficient ground contact without muscular fatigue.

- Tuck Jumps: Focus on maximal height and quick knees-to-chest without collapsing in the landing. Stay tall and light on the feet.

- Pogo Hops: Use these to train rhythm and spring, keeping the ankles stiff, heels barely touching, and movement driven from the balls of your feet, calves, and Achilles.

- Each minute should feel crisp and energetic, not exhausting. Prioritize rebound quality over intensity.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

Roll out feet with a lacrosse ball

Roll out calves with a foam roller

Quad stretch

Big toe stretch against a wall

15 Bent-Knee Calf Raises (Each Leg)

10 Single-Leg Jumps (No Rebound)

2 Rounds:

20 Tip Toe Walk Steps

20 Pogo Hops Forward

20 Quick Feet Steps Over A Line

- Overview: This is the fifth week of our 10-week Fortify strength cycle. This cycle alternates between primary lifts (bench, squat, deadlift) and variations (strict press, front squat, sumo deadlift, push press, power clean, etc.) to keep movement patterns sharp while reducing overuse.

Weeks 1-4: Slow tempo reps at moderate load to improve durability

Weeks 5-8: Heavy 5-rep sets to develop raw strength

Weeks 9-10: Heavy 3-rep max tests to measure progress

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

3-5 Deadlifts at Light Weight

3-5 Deadlifts at Moderate Weight

Begin to Starting Weight

- Overview: This workout trains VO2 max-level aerobic power by pairing bodyweight work with moderate barbell work in a cyclical manner. The format rewards athletes who can sustain fast, steady, repeatable sets with minimal hesitation between movements.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Choose a deadlift weight that you can complete unbroken.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-9 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- Keep transitions tight. Step directly from your last burpee to the barbell, take one deep breath, and get to work on the deadlifts.

- Move deliberately but continuously. Avoid redlining early by holding a steady rhythm that you can maintain through all nine rounds. The burpee box jumps are where you will moderate pace.

- The deadlift load should allow unbroken sets throughout. If your pace slows from posterior or back fatigue, you opened too fast.

- In the final 2-3 rounds, see if you can find one place to speed up your pace, even with your heart rate starting to spike.

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

5 Burpees + 3 Box Jumps

5 Deadlifts at a light load

3 Burpee Box Jumps

3 Deadlifts at workout weight