Strength Building and Conditioning: Next Fun Progression 6.30.25 to 8.25.25

Cycle Overview

This 9-week progression blends strength, speed, skill, and conditioning into a compact and efficient training block. Perfect for members looking to improve lifting mechanics under fatigue while building raw strength and explosiveness. It will start on June 30 and end on August 25. 

Cycle Components:

1. Powerlifting + Plyometrics – Develop maximal strength paired with explosive lower-body power
2. Olympic Lifting – Alternate Snatch and Clean & Jerk with moderate intensity and high skill focus
3. Monostructural + Barbell Conditioning – Weekly EMOMs pairing barbell cycling with non-structural cardio
4. Dumbbell Pressing Strength – Dumbbell pressing mini-pump to develop upper-body pressing strength and stability

Powerlifting + Plyometrics

This pairing targets maximum strength development alongside explosive athletic ability. Each main lift, Deadlift and Front Squat, is immediately followed by a plyometric movement that reinforces neural recruitment, speed, and motor unit synchronization. The plyos like broad jumps, bounding, or later jumps are selected to complement the primary lift pattern and train speed-strength qualities without overloading the system. Strength percentages vary week to week to alternate stimulus between volume and intensity, allowing adaptation without burnout.

Olympic Lifting

Snatch and Clean & Jerk sessions rotate weekly to avoid fatigue accumulation while developing both lifts with high technical focus. Each session is programmed with moderate intensities, 70–85%, reinforcing position, speed under the bar, and bar path control. Complexes (e.g., Hang Snatch + OHS or Clean + Front Squat + Jerk) enhance positional awareness, while occasional 1RM testing weeks allow for assessment and exposure to higher loads under clean mechanics.

Monostructural + Barbell Conditioning (EMOMs)

Each week includes a short EMOM combining cyclical cardio (row, bike, ski, jump rope) with barbell cycling. These pairings simulate fatigue management under load, improve barbell cycling mechanics, and build aerobic capacity without needing long workouts. Load percentages are moderate to ensure technical integrity, while cardio doses are capped to preserve intensity. Each session stays within 10–16 minutes to encourage repeatability and quality output.

Dumbbell Pressing Strength (Day 4 Add-On)

To support upper-body pressing strength and stability, some weeks will include a focused dumbbell pressing piece as part of Day 4. This optional finisher will alternate between horizontal and vertical pressing, using single-arm and double-arm variations for well-rounded development. The exact details of these pieces will be programmed the week before to best complement the overall training of the week.

!Projected tests and retest weeks to remember!

• Week 1 Testing
  • 1 Rep Max Deadlift
  • 1 Rep Max Front Squat
  • 1 Rep Max Snatch
  • Max Distance Broad Jump 
  • Max Height Box Jump 
• Week 2 Testing
  • 1 Rep Max Clean and Jerk
• Week 8 Retesting
  • 1 Rep Max Deadlift progress
  • 1 Rep Max Clean and Jerk progress
  • Max Distance Broad Jump progress
• Week 9 Retesting
  • 1 Rep Max Snatch progress
  • 1 Rep Max Front Squat progress
  • Max Height Box Jump progress

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