This training block runs for 6-weeks. You will have 10 training sessions/week. The strength and conditioning progressions for this training block build from the previous one. We are going to continue to focus on solid foundations on the strength and engine streams while the SPP stream is designed to keep you competition ready.

Here are the typical week schedules for each stream (there will be some variation from week to week on these as we move through the training block):

WL = Weightlifting
​STR = Strength work
​SPP(C) = Sport specific workouts
​SPP(S) = Skill work/practice
​SPP(SF) = Gymnastics fundamentals (strength, position, mobility)
​COND(SPP) = Sports specific conditioning intervals
​COND = Monostructural (run, row etc.) conditioning intervals

Here’s a short overview of the purpose of each plan:

Engine - We are focused on developing your aerobic power, aerobic capacity, breathing, muscular endurance, and resilience. In short, we are building you a bigger, more efficient engine (and teach you how to use it) to make you capable of enduring gruelling workouts in competitions and in training.

Strength - We are focused on developing your strength and building more muscle mass so that you can handle those heavy weights both in competitions and in day-to-day training.

SPP - We are focused on your competition readiness. If you already have a strong base, have a competition that is approaching and/or want to get in as much practice as possible on competition style events then this plan is for you.

Remember that each plan has all the components to be a complete program. 

Next section will give you some more detail on each plan.
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Each week, you’ll have two (2) sports specific (SPP) interval sessions, one (1) long mixed interval session, one (1) assault bike interval session and one (1) competition style conditioning session. We’ll continue to build on the same themes as in the previous block:

 SPP Intervals - These are 2 to 4-minute and 4 to 6-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer). 

Long Intervals - We will continue with the 45 to 90-minute sessions from last block (broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base) and mix them up with some higher intensity 6 to 12-minute AMRAPs (still with a high overall volume within the session)

Running Intervals - These are 6 to 10-minute intervals working at your threshold to improve your aerobic capacity and progressing from the previous training block.

Competition style - “Classic metcons”, these will give you a taste of competition workouts and help you integrate the work you’re doing in the other sessions.
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In this block, we’ll introduce more lift variations that will build your awareness of different receiving positions, develop the 3rd pull and help you get more aggressive under the bar. 

Snatch (Power snatch + Deep power snatch + snatch, Power snatch + Hang snatch, snatch 3s/2s/1s) 

Clean and jerk (Power clean + Deep power clean + Clean, Clean + Front squat + Jerk, clean 3s/2s/1s)

Squat (Back squat - Heavier % based work + Heavy 4s, 3s, and 2s with back-off sets. Front squat is again integrated in the clean and jerk complexes. IF you wish to do more work on your FS in this block, swap it in for Thursday sessions instead of BS)

Hinge (Deadlift - Build up intensity on 5s, 4s and 3s (final set AMAP) on the 1st 3-weeks, then Heavy 4s, 3s, and 2s with back-off sets on the 2nd 3-weeks) 

Lunge (3-weeks of back rack reverse lunges + 3-weeks of back rack walking lunges) 

Upper body push (Seated press → strict press → push press progression, strict dips (5s), single arm DB press, bench press (from 8s to 4s))

Upper body pull (Strict pull up/chin up (alternating heavy and tempo work), T-bar row, new DB Row variation, and ring row)

Circuits (for unilateral and trunk stability work).

The conditioning sessions offer opportunities for skill practice under low, moderate and high intensities. In addition, there is a weekly session dedicated to gymnastics fundamentals (strength, mobility and positions/shapes) and a sports specific skill session.
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You can expect more frequency and volume on weightlifting and other strength training relative to other plans.

In this block, we’ll introduce more lift variations that will build your awareness and strength in different receiving positions, develop the 3rd pull and help you get more aggressive under the bar.

Snatch (Power snatch + Deep power snatch + snatch, Power snatch + Hang snatch, snatch 3s/2s/1s) 

Clean and jerk (Power clean + Deep power clean + Clean, Clean + Front squat + Jerk, clean 3s/2s/1s)

Pause snatch pull / Floating snatch pull → Improve posture and awareness through the 1st and 2nd pull.

3-POS snatch balance / Snatch balance → Develop strength and precision in the receiving positions

Squat (Back squat - Heavier % based work + Heavy 4s, 3s, and 2s with back-off sets + paused back squats. Front squat is again integrated in the clean and jerk complexes and every other week as a paused variation. IF you wish to do more work on your FS in this block, swap it in for Thursday sessions instead of BS every other week)

Hinge (Deadlift - Build up intensity on 5s, 4s and 3s (final set AMAP) on the 1st 3-weeks, then Heavy 4s, 3s, and 2s with back-off sets on the 2nd 3-weeks) 

Lunge (3-weeks of back rack reverse lunges + 3-weeks of back rack walking lunges) 

Upper body push (Seated press → strict press → push press progression (5s and 3s), strict dips (alternating heavy and tempo work), bench press (from 8s to 4s), seated and single arm DB presses)

Upper body pull (Strict pull up/chin up (alternating heavy and tempo work), T-bar row, new DB Row variation, and ring row)

Circuits (for unilateral and trunk stability work).
​

Each week, you’ll have one (1) sports specific (SPP) interval session, one (1) long interval session and one (1) competition style conditioning session. This is to maintain your conditioning and sport practice while focusing on your strength.
​
​SPP Intervals - These are 2 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer).

Long Intervals - We will continue with the 45 to 90-minute sessions from last block (broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base) and mix them up with some higher intensity 6 to 12-minute AMRAPs (still with a high overall volume within the session,

Competition style - “Classic metcons”, these will give you a taste of competition workouts and help you integrate the work you’re doing in the other sessions.

The conditioning sessions offer opportunities for skill practice under low, moderate and high intensities. In addition, there is a weekly session dedicated to gymnastics fundamentals (strength, mobility and positions/shapes) and a sports specific skill session.
​

We are continuing this new feature on the SPP plan. “Gameday” is your weekly opportunity to get a bigger dose of competition style workouts in. More than that, it’s purpose is to give you a chance to practice competing (proper warm-ups, cool-downs, fuelling and recovery, as well as planning strategy for events).

If you have a competition approaching or just want to take this to another level, you'll get someone to judge you in event and set them up in general as if it would be in a competition.

Each week, you’ll have one (1) sports specific (SPP) interval sessions, one (1) long mixed interval session, and one (1) competition style conditioning session as well as the Game day (see above) on Saturdays.
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​SPP Intervals - These are 2 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer).

Long Intervals - We will continue with the 45 to 90-minute sessions from last block (broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base) and mix them up with some higher intensity 6 to 12-minute AMRAPs (still with a high overall volume within the session)

Competition style - “Classic metcons”, these will give you a taste of competition workouts and help you integrate the work you’re doing in the other sessions.

Similar to Engine plan, the emphasis is on covering the big lifts with a little less (relative to Engine) variety in movement patterns: 

Snatch (Power snatch + Deep power snatch + snatch, snatch 3s/2s/1s) 

Clean and jerk (Clean + Front squat + Jerk, clean 3s/2s/1s)

Additionally, the Game day events feature weightlifting and strength based events. 

Squat (Back squat - Heavier % based work + Heavy 4s, 3s, and 2s with back-off sets. Front squat is again integrated in the clean and jerk complexes. IF you wish to do more work on your FS in this block, swap it in for Thursday sessions instead of BS)

Hinge (Deadlift - Build up intensity on 5s, 4s and 3s (final set AMAP) on the 1st 3-weeks, then Heavy 4s, 3s, and 2s with back-off sets on the 2nd 3-weeks) 

Lunge (3-weeks of back rack reverse lunges + 3-weeks of back rack walking lunges) 

Upper body push (Seated press → strict press → push press progression, strict dips (5s), single arm DB press, bench press (from 8s to 4s))

Upper body pull (Strict pull up/chin up (alternating heavy and tempo work), T-bar row, new DB Row variation, and ring row)

Circuits (for unilateral and trunk stability work).

The conditioning sessions offer opportunities for skill practice under low, moderate and high intensities. In addition, there is a weekly session dedicated to gymnastics fundamentals (strength, mobility and positions/shapes) and a sports specific skill session.

Hope you found this article helpful for your training!

Let us know if you have any questions about this training block and we'll update the article with additional information.