🏋️‍♂️ 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.

- Back Rack Quarter Jumps: Use a light barbell in the back rack. Explode vertically from a quarter squat position, pulling the bar into your shoulders as you jump. Focus on rapid force production and aggressive knee and ankle extension with a clean, tall landing.

- Single-Leg Pogo Hops: Use these to train rhythm and spring, keeping the ankles stiff, heels only brushing the ground, and movement driven from the balls of your feet, calves, and Achilles.

- 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:

10 Tip Toe Walk Steps

10 Pogo Hops Forward

10 Quick Feet Steps Over a Line

- Overview: This is the sixth week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- Perform your front squats, quickly rack/unrack the bar, and immediately perform your back squats, minimizing transition time as much as possible.

- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

- Fitness Attribute Improved: Absolute Strength

- Squat to Box or Bench

- Sub Dumbbells

- 9 Front Squats

- 9 Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

5 Empty Barbell Front Squats

5 Empty Barbell Back Squats

5 Front Squats + 5 Back Squats at Light Weight

3 Front Squats + 3 Back Squats at Moderate Weight

Build to Working Weight

- Overview: This workout pairs descending-rep front squats with a steady set of pull-ups. It will test your lower-body stamina, upper-body pulling, and aerobic power. The descending reps allow you to maintain intensity while fatigue starts to build.

- Front Squats: The barbell is taken from the floor. Choose a weight you can complete unbroken each round if chosen.

- Strict Pull-ups: Ensure full range of motion. Your chin must pass over the bar, and your elbows should be fully extended at the bottom. Use an overhand grip with palms facing away from you. Choose a variation/rep number you can complete in less than 30 seconds.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 7-10 Minutes

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

- Pace the first few rounds moderately. Don’t crush your legs on the rounds of 10 and 9 reps, as fatigue will quickly accumulate. You want to be able to hit the rounds of 7 and 6 reps strong. It's okay to break the early rounds of front squats if needed.

- Use the pull-ups to control your breathing and bring your heart rate down, but don't dilly-dally. Keep your transitions intentional.

- Transition immediately from the pull-ups back to the front squats. If you need more of a break, take it when transitioning from the front squats to the pull-ups to ensure your pull-up set doesn't turn into a long, slow grind.

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Goblet Squats, @kettlebell(53/35)

- 2x Air Squats

- Back Squat

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

2:00 Bike, Increasing Intensity

3 Rounds:

4-3-2 Front Squats

3 Strict Pull-ups