Strength Training Program (Maximal Strength Development)

Program Structure • Duration: 4-6 Weeks • Training Days: 4-5 Strength Days, 1-2 Tactical Conditioning Days, 1 Active Recovery Day • Rep Range: 4-6 reps for compound lifts, 6-8 for some accessories • Load: 80-85% of 1RM for main lifts, progressive overload every 1-2 weeks • Rest Periods: 2-4 minutes between heavy sets, 60-90 seconds for accessories • Focus Areas: • Strength (squat, deadlift, bench, OHP) • Explosiveness & Combat Agility (rucking, sprints, power cleans, box jumps) • Tactical Conditioning (combat drills, endurance, BJJ, Muay Thai) • Mobility & Recovery (active recovery, stretching, foam rolling)

Progression Plan

To ensure consistent gains, we use progressive overload while managing fatigue through deloads and autoregulation (adjusting intensity based on readiness).

1. Strength Progression (Weeks 1-4) • Start at 80% of 1RM on main lifts • Increase 2.5-5 lbs per week for upper body lifts • Increase 5-10 lbs per week for lower body lifts • Add 1 extra set in Weeks 3-4 if recovery allows

2. Deload & Peak (Week 5-6) • If feeling fatigued by Week 4, take Week 5 as a deload (reduce weight to 70%, cut volume by 30-40%) • If progressing well, push Week 5-6 to 85-90% of 1RM • Retest 1RMs at end of Week 6 to set new baselines

3. Tactical Conditioning Progression • Rucking: Start at 30 lbs, 3 miles, increase by 5 lbs or 1 mile per week • Sprints: Increase distance or speed weekly • Combat Drills: Increase intensity/duration by 5-10% per week

Autoregulation & Fatigue Management • Listen to your body: If fatigue is high, scale intensity slightly (reduce load by 5-10%). • Sleep, nutrition, and recovery must be prioritized—this is heavy training. • Deload if needed: If lifts stall or fatigue accumulates too much, back off for a week before pushing again.