Week 3: Add Load

If your form is feeling solid and you handled the training volume well last week. Begin gradually increasing load where appropriate. An increase of around 2.5-5% is a great place to start. Focus on add weight only where you feel comfortable, maintain control during power work, and keep conditioning challenging but contained.

1Workout 1: Forward

The goal of this workout is to develop lower-body strength, power, and reactivity through the hinge pattern while reinforcing upper-body push and pull strength. You’ll begin with pogo hops and broad jumps to train elasticity and force production, then move into B-stance deadlifts to build unilateral hinge strength. The session finishes with an upper body push vs. pull complex and hip focused work. Option to add on some steady state cardio work if you want/have time.

2Workout 2: Grounded

The goal of this workout is to build foundational strength through controlled, bilateral squat patterns. Back squats (or your squat of choice) anchor this session, followed by unilateral work. Plan to finish the workout with upper body pulling and plank variations. This session is steady, grounded, and low impact.

3Workout 3: Dynamic

The goal of this workout is to integrate upper-body strength with posterior chain work and short conditioning intervals. The programmed power work will help prime speed and coordination before moving into bench press. The workout finishes with short, structured intervals. These are included to support cardiovascular fitness and overall work capacity. Efforts should feel strong and purposeful, with full recovery between rounds so quality stays high. The intent is to challenge your system, not leave you completely exhausted.