intermediateOther

Athletic Phase 4: Reactive

Agility is a reaction. This is where you train it.

Week one will feel clumsy. Learning to react looks exactly like that.

Duration
8 weeks
Frequency
4 days/wk
Sessions
32

Lower A · Upper A · Lower B · Upper B

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Lower A (Squat) + reactive jumpsWeek 1, day 1
  • Back Squat (heavy top set)1 × 3RIR 23min
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1 of 11 slots in this session.

What you leave with

  1. 01

    Cues that get harder to read

    One cue and two options, then four, then random timing.

  2. 02

    Measured at the end

    A taper and test week, so four phases of work finish on numbers you can see.

  3. 03

    Less volume, not more

    Lower than Phase 3, because the hard part here is the decision.

How the 8 weeks run

  1. Way in

    Adaptation

    1 week

    Finds your working weights before the loading starts.

  2. The work

    Weeks 1–6

    6 weeks

    Every load comes from your own logged sets.

    • React wk 1–2
    • Choose wk 3–4
    • Vary wk 5–6
  3. Test

    Taper & Test

    1 week

    The numbers the block was built to produce.

It's for you if

  • You've finished Phase 3
  • You only want the test: the final week runs on its own after a light one

Start elsewhere if

Inside the program

358prescribed 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.
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