intermediateOther

Athletic Phase 3: Power

Where the strength you built turns into speed.

Sessions will look easy on paper and still leave you tired. That's the phase working.

Duration: 8 weeks
Frequency: 4 days/wk
Sessions: 32

Lower A · Upper A · Lower B · Upper B

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Lower A (Squat) + contrast + power jumpsWeek 1, day 1

Back Squat (heavy top set)1 × 3RIR 24-7min before jumps
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1 of 10 slots in this session.

What you leave with

01
Top-speed sprinting
True maximum velocity, not only the acceleration of Phase 2.
02
Cuts up to a full reversal
Sharp angles, stepped up across the six weeks.
03
Strength on a maintenance dose
The intensity stays and the sets come off, built to hold what Phase 2 gave you.

How the 8 weeks run

Way in
Adaptation
1 week
Finds your working weights before the loading starts.
The work
Weeks 1–6
6 weeks
Every load comes from your own logged sets.
- Contrast wk 1–2
- Power load wk 3–4
- Expression wk 5–6
Way out
Deload
1 week
Takes the fatigue off, so the next cycle starts fresh rather than tired.

It's for you if

You've just finished Phase 2
You haven't sprinted flat out in years: the dose opens at one maximal effort a session

Start elsewhere if

You skipped Phase 2Top speed and hard cuts load the hamstrings at intensities Phase 2 builds you up to.See Athletic Phase 2: Strength Base

Inside the program

338prescribed exercisesacross 32 sessions

Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
Every load comes from your own logged sets.
Your log carries into whatever you run next.

Start your free monthFirst month free. Then $29 a month, or $290 a year.