Block 3, Phase 4

AT H L E T I C
WEAPON
ONLINE TRAINING - BLOCK 3, PHASE 4

Katana, Four Body Blade

We’ve come a long way together. You should now be a well-oiled machine. It’s time for this block to
become lethal. Let’s see what you’ve got.

The majority of people out there get pulled into the trap of short-term gratification. This is the pitfall of
the weak minded. There’s no good in this trap. The escape from this trap is found in patience, dis-
cipline, diligence, awareness, accountability, toughness, and experience. These are concepts you
cannot buy. These are concepts you have to earn and continue to develop throughout your life.

You may be thinking to yourself, well I’ve been doing this program and dragging myself to training
sessions five times per week during the peak of summer. That means something, right? That means
you’ve earned yourself a ticket to the party, but you haven’t hit the dance floor yet, mother fucker.

This phase is where it is beginning to be time to party. We’re going to ramp up our training sessions
again, and feature four running days and two lifting days. Yeah, that’s not a typo. We’re going up to
six training sessions per week. You don’t like it? Fuck your couch. Week 1 of Phase 4 will be five
training sessions, but for the remaining three weeks we are going up to six. And you know what, that’s
no big deal.

Some of the feedback that I get with Athletic Weapon is that it’s not a great training system from a
business model perspective. Regular people can’t dedicate this much time to training. Regular people
don’t have access to some of the equipment needed for the training. It’s too difficult to go to the track
on some days and the gym on others. You know who I fucking hate? Regular people.

What Will Be Featured in This Block?

1. Running Day Warmup

2. Running Mechanics
3. Starts Training
4. Top Speed Running
5. Agility Work + Sprints
6. Aerobic Tempos
7. Unilateral Paired Pogo Jumps
8. Aerobic Power
9. Medicine Ball Throw Circuit
10. Ankle/Pogo Elastic Jumps
11. Resistance Training

Running Day 1 Workout

High Intensity Running Day Warmup

This is the same warmup that Derek Hansen used in his Summer Speed Virtual Training Camp. I
would encourage all of you to purchase this product from Derek. You can continue to train along here
with me, but if you purchase Derek’s product, you’ll be able to submit videos to him and he’ll break
down your technique and give you feedback. In addition to that, with his product, there is a discus-
sion group, and Derek does a great job of adding videos of sprinters and other athletes in training. He
breaks down their mechanics and provides an insane level of feedback. You will receive an unbeliev-
able product for a very reasonable price.

This warm-up looks like nothing on paper, but every time I did this last summer, it would feel like I
went through a whole workout. We will do the same warm-up on all the running days in this block.
The warm-up comes in two phases, and the first phase would usually take about 18 minutes, and it
involves constant motion. The premise is simple. Put one cone on a line, and another cone on a line
20 yards away, and go down and back between the cones for the drills. For instance, the first drill is
jogging down and back between the cones for three trips…pretty simple. The second drill would be
forward skips with forward arm circles. You would do these skips down the 20 yards, and then you
would turn and jog back. With this forward skip drill that follows the first drill of jogging, you would do
two trips down and back…and this two trips down and back would be the way most of the other drills
for the remainder of the first phase of the warm-up would proceed. If you are confused or have any
questions, you can always watch the video that I’ll put up for you guys from the first training day of the
block and it should be pretty obvious after that.

The warm-up on our running days will come in two phases. Phase 1 will be the constant motion back
and forth between the 20 yard separated cones. After Phase 1, you will perform leg swings. Following
the leg swings, you will move on to Phase 2, which will involve acceleration runs of different sorts.

Here are the drills for warm-up Phase 1.

1. Jog down and back 4x

2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings

Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85-90% effort for 30 yards, 2x

After the running day warm-up, we will perform 1. Running mechanics drills 2. Explosive Push-Up
Starts 3. Three-Point Starts 4. Falling Starts 5. Unilateral Paired Pogo Hops

Running Mechanics Drills

At this stage of training, you should be intimately familiar with these Mach running mechanics drills.
When we go outside, we will not be featuring timing to measure how much of these drills we are
doing. Instead, we will be using distance as our measurement tool. Remember, with Mach drills, you
want to put your focus on technique, relaxation, and rhythm. If you feel yourself trying to muscle up to
go faster on these drills, back off and find a more fluid and relaxed approach. The following list is the
Mach drills for Running Day 1 Workout.

Week 1
4 x 10 yard March
4 x 10 yard Skip
4 x 15 A run, 5 meters gear 2, 10 meters gear 3

Week 2
4 x 10 yard March
4 x 10 yard Skip
4 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

Week 3
4 x 10 yard March
4 x 10 yard Skip
4 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

Week 4
4 x 10 yard March
4 x 10 yard Skip
4 x 15 yard A run, 5 meters gear 2, 10 meters gear 3
Explosive Push-Up Starts

Week 1
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Week 2
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Week 3
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Week 4
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Three-Point Starts

Week 1
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Week 2
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Week 3
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break

Week 4
Set 1: 30 yards x 3 reps @ 95%
- 2.5 minute rep break
- 3 minute set break
Falling Starts

Week 1
Set 1: 40 yards x 3 reps @ 95-100%
- 3.5 minute rep break
- 4 minute set break

Week 2
Set 1: 40 yards x 3 reps @ 95-100%
- 3.5 minute rep break
- 4 minute set break

Week 3
Set 1: 40 yards x 3 reps @ 95-100%
- 3.5 minute rep break
- 4 minute set break

Week 4
Set 1: 40 yards x 3 reps @ 95-100%
- 3.5 minute rep break
- 4 minute set break

Unilateral Paired Pogos

We only have these in weeks 1 and 2 of this phase.

Week 1
Set 1: 4 rounds of 20 foot contacts
- 40 seconds rest between rounds
- 90 seconds rest between sets

Set 2: 4 rounds of 20 foot contacts

- 40 seconds rest between rounds

Week 2
Set 1: 4 rounds of 20 foot contacts
- 40 seconds rest between rounds
- 90 seconds rest between sets

Set 2: 4 rounds of 20 foot contacts

- 40 seconds rest between rounds
Agility Work + Sprints

We will be doing Turnaround Shuttles to 10 Yard Sprint with these Agility + Sprint drills. You have a
start line with a cone, a 5 yard cone, and a 20 yard cone. You come out of the start line, run to the
5 yard cone, circle around it, run back to the start line, circle around the start line cone, and sprint
through the 20 yard cone. We only have these in weeks 3 and 4 of this phase.

Week 3
Set 1: Turnaround Shuttles 5 + 5 into 20 yard sprint left to right x 3 reps @ 95%
- 2 minute rep breaks
- 3 minute set breaks

Set 2: Turnaround Shuttles 5 + 5 into 20 yard sprint right to left x 3 reps @ 95%
- 2 minute rep breaks

Week 4

Set 1: Turnaround Shuttles 5 + 5 into 20 yard sprint left to right x 3 reps @ 95%
- 2 minute rep breaks
- 3 minute set breaks

Set 2: Turnaround Shuttles 5 + 5 into 20 yard sprint right to left x 3 reps @ 95%
- 2 minute rep breaks
Running Workout Day 2

Running Workout Day 2 is a tempo run day. This is a low intensity run day. With the tempo
run day, we will feature runs performed between 65-70% of top speed. Do not make the mistake of
running these too fast. While these runs are not performed that fast, they are very challenging from a
conditioning perspective. Just because these runs aren’t top speed doesn’t mean they’re easy. Don’t
get intensity and %’s confused with that which can feel challenging.

When you’re doing these tempo runs, you want to run as fast as you can where you feel like
you’re still floating on a cloud. Running fast is about relaxation and rhythm. Tempo runs are a great
place to learn these two R’s of running fast. They’re also a great place to build general fitness, a big
aerobic tank, and get foot contact reps in that build tissue resiliency in the lower extremity. Let’s walk
our way through the protocol for Running Workout Day 2.

Low Intensity Running Day Warm-Up

With the running day warm-up on a low intensity day, we will only feature phase 1 of the warm-up that
you have done previously. You will not do the acceleration runs featured in phase 2 of the running day
warm-up. As soon as you are done with the two sets of leg swings, you are done with the warm-up.
The following list is the warm-up for Running Workout Day 2.

Here are the drills for warm-up Phase 1.

1. Jog down and back 4x

2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings

Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Tempo Runs

With the tempo runs in this phase, we will be running 100 yards on each run. You will run the
100 yards at 65-70% of your top speed. Run easy and relaxed like you’re floating on a cloud. You’ll be
doing these 100 yard runs in reps and sets. In between the reps in a set, you’ll walk 40 yards as your
between rep recovery. In between your sets, you’ll walk 100 yards as your recovery. When I do these,
I run the length of a football field, from end zone to end zone. Once I reach the opposite end zone, I’ll
walk to the 20 yard line, and then back to the end zone as my 40 yard recovery between reps. Then
I’ll walk end zone to end zone as my between sets recovery. The following is the breakdown of the
tempo runs that will be performed for block 3, phase 3.

Week 1
Set 1: 100 yard tempo run x 3
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 2: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 3: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between reps

Set 4: 100 yard tempo run x 3

- 40 yard recovery walk between reps

Week 2
Set 1: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 2: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 3: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 4: 100 yard tempo run x 4

- 40 yard recovery walk between reps

Week 3
Set 1: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 2: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 3: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 4: 100 yard tempo run x 4

- 40 yard recovery walk between reps
Week 4
Set 1: 100 yard tempo run x 3
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 2: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 3: 100 yard tempo run x 4

- 40 yard recovery walk between reps
- 100 yard recovery walk between sets

Set 4: 100 yard tempo run x 3

- 40 yard recovery walk between reps

Medicine Ball Circuit

You should be intimately familiar with this medicine ball circuit by now. This circuit always gets the job
done from a conditioning and power development perspective. In some way, shape, or form, this thing
will probably come back into your training life over and over if you stick with Athletic Weapon. This list
is the medicine ball circuit for the phase.

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

The volume will not change across the phase for this circuit. The following is the breakdown of the
volume for the medicine ball circuit across phase 2.

Week 1
2 sets of 10 reps per throw

Week 2
2 sets of 10 reps per throw
Week 3
2 sets of 10 reps per throw

Week 4
2 sets of 10 reps per throw

Unilateral Paired Pogo Jumps

These are single leg pogo jumps where you hop twice on the left foot, then switch to the right foot
for two hops, and then switch back to the left foot, etc. Hop hop, switch feet, hop hop, switch feet…
repeat. You will be traveling forward as you do these, and accumulating 20 foot contacts per round.
There are no unilateral paired pogo jumps on week 1 of this phase. The following is a breakdown of
the unilateral paired pogo jumps across the phase.

Week 2
Set 1: 4 rounds of 20 foot contacts
- 45 seconds break between rounds
- 90 seconds break between sets

Set 2: 4 rounds of 20 foot contacts

- 45 seconds break between rounds
- 90 seconds break between sets

Week 3
Set 1: 4 rounds of 20 foot contacts
- 45 seconds break between rounds
- 90 seconds break between sets

Set 2: 4 rounds of 20 foot contacts

- 45 seconds break between rounds
- 90 seconds break between sets

Week 4
Set 1: 5 rounds of 20 foot contacts
- 45 seconds break between rounds
- 90 seconds break between sets

Set 2: 5 rounds of 20 foot contacts

- 45 seconds break between rounds
- 90 seconds break between sets
Running Workout Day 3
Running Workout Day 3 will be structured as follows. 1. Warm-Up 2. Running Mechanics 3. Segment-
ed Push-Up Starts 4. Falling Starts 5. Explosive Med-Ball Throws

Running Day Warm-Up

We will be using the same warm-up on Running Workout Day 2 as we used on Day 1. The warm-up
will again come in 2 phases, with the phases interrupted by leg swings. The following list is the warm-
up for Running Workout Day 2.

Phase 1.

1. Jog down and back 3x

2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings

Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

Running Mechanics
The following is the breakdown for running mechanics drills for Running Day 3 for Phase 3.

Week 1
4 x 10 yard March
4 x 10 yard Skip
4 x 15 yard A run, 5 yards gear 2, 10 yards gear 3

Week 2
4 x 10 yard Skip
4 x 10 yard B run
4 x 15 yard A run, 5 yards gear 2, 10 yards gear 3

Week 3
4 x 10 yard Skip
4 x 10 yard B run
4 x 15 yard A run, 5 yards gear 2, 10 yards gear 3
Week 4
4 x 10 yard Skip
4 x 10 yard B run
4 x 15 yard A run, 5 yards gear 2, 10 yards gear 3

Falling Starts
These are the same as the falling starts you did on Running Workout Day 1. The following list is the
layout for falling starts on Running Workout Day 3.

Week 1
Set 1: 30 yards x 3 reps @95%
- 2 minute recovery between reps

Week 2
Set 1: 30 yards x 3 reps @95%
- 2 minute recovery between reps

Week 3
Set 1: 30 yards x 3 reps @95-100%
- 2 minute rep recoveries

Week 4
Set 1: 30 yards x 3 reps @95-100%
- 2 minute rep recoveries
-

Flying Starts
Flying starts work maximum speed capabilities more than any other modality that we have done thus
far. There are two different types of flying starts that we will be doing in this phase. The first type is the
build and go style that we did last phase. The second type is the Fast, Easy, Fast style.

With the build and go style, you start off by building up in speed prior to the, “start” line. With the runs
that we will be doing, we will have a, “build” distance. Create an easy acceleration through the “build”
region, so that when you hit the, “start” line you are at top speed. You will then try to hold on to top
speed for the distance between the start line and the end line. The following list is the protocol for
flying starts for phase 3 of this block.

With the Fast, Easy, Fast style, you come out of the gates hard, until you hit the easy marker. At that
point, you coast in an easy manner until you hit the next Fast start line. When you hit the next Fast
start line you go full speed.

Week 1
Set 1, Build and Go: 30 yard build + 20 yard max sprint @ 100% x 3 reps
- 2 minute break between reps
- 3.5 minute break between sets

Set 2, Fast, Easy, Fast: 20 yard Fast, 20 yard Easy, 20 yard Fast @ 95% x 2 reps
- 2.5 minute break between reps
Week 2
Set 1: Fast, Easy, Fast: 20 yard Fast, 20 yard Easy, 20 yard Fast @ 95-100% x 3 reps
- 2.5 minute break between reps

Week 3
Set 1: Fast, Easy, Fast: 20 yard Fast, 20 yard Easy, 20 yard Fast @ 95-100% x 3 reps
- 2.5 minute break between reps

Week 4
Set 1: Fast, Easy, Fast: 20 yard Fast, 20 yard Easy, 20 yard Fast @ 95-100% x 3 reps
- 2.5 minute break between reps

Unilateral Paired Pogo Jumps

These are single leg pogo jumps where you hop twice on the left foot, then switch to the right foot
for two hops, and then switch back to the left foot, etc. Hop hop, switch feet, hop hop, switch feet…
repeat. You will be traveling forward as you do these, and accumulating 20 foot contacts per round.
There are only unilateral paired pogo jumps on week 1 of this phase.

Week 1
Set 1: 4 rounds of 20 foot contacts
- 45 seconds break between rounds
- 90 seconds break between sets

Set 2: 4 rounds of 20 foot contacts

- 45 seconds break between rounds
- 90 seconds break between sets

Agility Work + Sprints

There are two types of Agility Work + Sprint drills in this phase. One is the forward/backwards agility
weave into a sprint. The other is a 5-yard rounding acceleration into a sprint from a 3-point stance.
The forward/backwards agility weave involves weaving laterally between three hurdles while fac-
ing forward. As soon as you clear the third hurdle, you immediately go into a sprint. With the 5-yard
rounding acceleration, you build a half moon shape with hurdles over a 5-yard space. You start in a
3-point stance at one end of the hurdles. You explode out of the 3-point stance, curve around your
5-yard hurdle arc, and then go straight into a forward sprint. There are no Agility Work + Sprints in
week 1 of this phase. The following is the breakdown of the Agility Work + Sprints for Phase 3.

Week 2
Set 1: Forward/Backwards Agility Weave into 20 yard sprint @ 95-100% x 3
- Left to right
- 2 minute rep break
- 3 minute set break

Set 2: Forward/Backwards Agility Weave into 20 yard sprint @ 95-100% x 3

- Right to left
- 2 minute rep break
- 3 minute set break
Week 3
Set 1: Forward/Backwards Agility Weave into 20 yard sprint @ 95-100% x 4
- Left to right
- 2 minute rep break
- 3 minute set break

Set 2: Forward/Backwards Agility Weave into 20 yard sprint @ 95-100% x 4

- Right to left
- 2 minute rep break
- 3 minute set break

Week 4
Set 1: 5-yard Rounding Acceleration into 20 yard sprint @ 95-100% x 3
- Left to Right
- 2 minute rep break
- 3 minute set break

Set 2: 5-yard Rounding Acceleration in 20 yard sprint @ 95-100% x 3

- Right to Left
- 2 minute rep break
- 3 minute set break
Running Workout Day 4
This training day will not be present on week 1 of this phase. This session will be present on weeks 2,
3, and 4. This will be your first experience with the Derek Hansen 10-yard shuttle protocol. You’ll have
a start line. You’ll have a 10-yard finish line. You’ll have a 10-yard deceleration zone. Once you’ve
crossed the deceleration zone, you turn around, and the 10-yard deceleration line now becomes your
start line. The 10-yard finish line remains the same. Now the start line from sprint 1 is the line that rep-
resents the 10-yard deceleration zone end point. This is a very simple training session. You’ll warm-
up, and then you’ll do your shuttle runs.

Low Intensity Running Day Warm-Up

With the running day warm-up on a low intensity day, we will only feature phase 1 of the warm-up that
you have done previously. You will not do the acceleration runs featured in phase 2 of the running day
warm-up. As soon as you are done with the two sets of leg swings, you are done with the warm-up.
The following list is the warm-up for Running Workout Day 2.

Here are the drills for warm-up Phase 1.

1. Jog down and back 4x

2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings

Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

‘Tens’ Protocol

Week 2
Set 1: 10 reps of 10-yard accelerations – shuttle format @ 90%
- 90 seconds to finish set
- 3 minute set break

Set 2: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set
- 3 minute set break

Set 3: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set
- 3 minute set break

Week 3
Set 1: 10 reps of 10-yard accelerations – shuttle format @ 90%
- 90 seconds to finish set
- 3 minute set break

Set 2: 10 reps of 10-yard accelerations – shuttle format @ 90%

 - 90 seconds to finish set
- 3 minute set break

Set 3: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set
- 3 minute set break

Set 4: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set

Week 4
Set 1: 10 reps of 10-yard accelerations – shuttle format @ 90%
- 90 seconds to finish set
- 3 minute set break

Set 2: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set
- 3 minute set break

Set 3: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set
- 3 minute set break

Set 4: 10 reps of 10-yard accelerations – shuttle format @ 90%

- 90 seconds to finish set
- 3 minute set break
Weightroom Day 1

During this phase, we will be at a maintenance level of volume for our resistance training work. We’re
adding another training day into the equation in week 2, which is an enormous increase in training
volume, and the focus of this block is on sprinting. You can’t push every training variable at the same
time. The hope right now is to maintain muscle mass while we develop sprinting capabilities.

Whenever you’re trying to maintain a quality, you don’t want to do any more than you have to in order
to keep that variable the same. There is a gap between the amount of volume it takes to maintain
a quality, and the amount of volume necessary to create minimal effective volume (MEV). MEV is
enough volume to witness that training variable improve. We aren’t trying to improve muscular devel-
opment right now. What we want to do is hit maintenance volume (MV), and not be in the gray area
of volume between MV and MEV. If you are doing more volume than MV, but not enough to hit MEV,
you’re just doing wasted volume…no benefit, but you still have to recover from that effort.

The hard part about this is that we don’t know exactly what MV is for any particular person. It’s going
to be a best guess approach. We’ll base it on some proxy subjective assessments. Those subjective
assessments are connective tissue pain, perceived effort, non-used tissue fatigue, and the kind of
pump you’re getting during your workout.

You shouldn’t have much if any connective tissue pain derived from resistance training during this
block. Since we are sprinting, throwing medicine balls, and doing some plyometrics, it might be hard
to gauge where your connective tissue soreness is coming from if you have it, but perhaps you would
be able to make this determination, and if you conclude that it is coming from your resistance training
volume, then you are probably doing too much volume.

With perceived effort, you don’t want to feel like your sets require a Herculean effort to get through.
The loading, reps, and reps in reserve should be manageable and not require significant emotional
excitation to prepare you for the work that you’re doing.

With the non-used tissue fatigue component, you don’t want to feel like you’re sabotaging your run-
ning training with your resistance training. If you are going out to run, and you feel like you’re crushed
from the resistance training sessions muscularly, then you are above maintenance volume.

Hopefully you’re getting some kind of a pump during your lift, but during this phase, it shouldn’t be
outrageous. If you’re getting a pump, hopefully it’s coming more from the single joint movements that
will be in the program. I’ll let you get a little arm, delt, quad, and ham pump from the smaller move-
ments, but not from the big boys of pushing, pulling, squatting, and hinging right now.

After we get done with the whole running block, we’ll get back into the weightroom more and get
super jacked. There’s a time and place for everything. Maintain your muscle mass now while you get
freaky elastic and fast. Keep your muscles healthy and working during this time without letting them
die off. When we return back to growing them, they’ll be primed and ready to really take off. The old
saying in track is that weights follow sprints, but sprints don’t follow weights. This means that sprinting
potentiates muscular development, but lifting doesn’t really potentiate sprints.

Tempo Aerobic Training

In Joel Jamieson’s breakdown of different types of aerobic training, he puts tempo training into level
1, which is the easiest group of aerobic training methods. So this type of training method isn’t meant
to absolutely murder you. Don’t get this mixed up with the idea that we won’t be working hard though.
This will challenge you. It just won’t bring you to max HR, keep you there, and then leave you in a
heap on the ground at the end.

The way we’re going to be doing this is that we’re going to pick an aerobic modality and perform
aerobic intervals on it. You will have an on phase and an off phase with these intervals. The on phase
will be 15 seconds, and the off phase will be 45 seconds. In other words, every minute on the minute
(EMOM), we will be performing 15 seconds of aerobic work.

How hard should you be going? You’re going to be going at 65 to 70% of peak output. Charlie
Francis and Derek Hansen have featured a lot of tempo work in their programming and coaching of
sprinters. The big thing that they have tried to get across to people is that you don’t want to make the
tempo runs too fast. I’d rather have you at 64% than 71%. If you’re working with sprinters, and they
run a 10 second 100 meters, 65% of that would be to have them run 15.4 second 100 meter runs for
tempo. This is kind of where the 15 second time frame comes from.

If I am using theTrue Form self-propelled treadmill for these. I don’t have an exact top output number
for these pieces of equipment. However, I have found numbers that make sense for me on the tread-
mill, but I’ll usually be somewhere between 12.5 and 13.5 mph on the. If I am using an Assault Bike
for these, I’ll try to go at 87 RPM every time for output.

What if you need alternate pieces of equipment? Alternate pieces that I can think of off the top of
my head that would be fine include, a rower, Jacob’s Ladder, Versa Climber, Slide Board, a treadmill,
or running outside. I would not recommend a ski erg for this. Your triceps are going to be fried with a
ski erg.

How are these going to be arranged? How many of them are we going to do? The following list
will breakdown the aerobic tempo training volume across the block

Week 1
Set 1: 15 seconds on, 45 seconds off x 4 repetitions

Week 2
Set 1: 15 seconds on, 45 seconds off x 4 repetitions

Week 3
Set 1: 15 seconds on, 45 seconds off x 4 repetitions

Week 4
Set 1: 15 seconds on, 45 seconds off x 4 repetitions

Resistance Training

The arrangement of the lift will be the same as phases 1 and 2 of the block. There are a few differenc-
es though. First, we’ll go a little heavier on the main lifts and assistance lifts. Second, we’ll start a little
higher on the RIR for the compound movements. Both of these changes are being done for the same
reason. When you’re working with lower volumes and trying to maintain muscle mass, you need to
make sure you’re providing sufficient tension and intensity. Muscle mass is costly physiologically. If
you don’t consistently tell the body that it has to hold onto it, or build more of it, the body will let it drop
off.
Week 1

A1. Vertical push, 6-10 reps, 2-3 RIR, 2 sets

A2. Vertical pull, 6-10 reps, 2-3 RIR, 2 sets

B1. Bilateral knee dominant, 6-10 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 2-3 RIR, 3 sets

C1. Horizontal push, 6-10 reps, 2-3 RIR, 2 sets

C2. Horizontal pull, 6-10 reps, 2-3 RIR, 2 sets

D1. Biceps, 8-12 reps, 2-3 RIR, 3 sets

D2. Leg extension, 8-12 reps, 2-3 RIR, 3 sets
D3. Triceps, 8-12 reps, 2-3 RIR, 3 sets
D4. Pec flies, 8-12 reps, 2-3 RIR, 3 sets
D5. Calf raise, 8-12 reps, 2-3 RIR, 3 sets
D6. Delts, 8-12 reps, 2-3 RIR, 3 sets

Week 2

A1. Vertical push, 6-10 reps, 2-3 RIR, 2 sets

A2. Vertical pull, 6-10 reps, 2-3 RIR, 2 sets

B1. Bilateral knee dominant, 6-10 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 1-2 RIR, 3 sets

C1. Horizontal push, 6-10 reps, 2-3 RIR, 2 sets

C2. Horizontal pull, 6-10 reps, 2-3 RIR, 2 sets

D1. Biceps, 8-12 reps, 1-2 RIR, 3 sets

D2. Leg extension, 8-12 reps, 1-2 RIR, 3 sets
D3. Triceps, 8-12 reps, 1-2 RIR, 3 sets
D4. Pec flies, 8-12 reps, 1-2 RIR, 3 sets
D5. Calf raise, 8-12 reps, 1-2 RIR, 3 sets
D6. Delts, 8-12 reps, 1-2 RIR, 3 sets

Week 3

A1. Vertical push, 6-10 reps, 1-2 RIR, 2 sets

A2. Vertical pull, 6-10 reps, 1-2 RIR, 2 sets

B1. Bilateral knee dominant, 6-10 reps, 1-2 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 0-1 RIR, 3 sets

C1. Horizontal push, 6-10 reps, 1-2 RIR, 2 sets

C2. Horizontal pull, 6-10 reps, 1-2 RIR, 2 sets

D1. Biceps, 8-12 reps, 0-1 RIR, 3 sets

D2. Leg extension, 8-12 reps, 0-1 RIR, 3 sets
D3. Triceps, 8-12 reps, 0-1 RIR, 3 sets
D4. Pec flies, 8-12 reps, 0-1 RIR, 3 sets
D5. Calf raise, 8-12 reps, 0-1 RIR, 3 sets
D6. Delts, 8-12 reps, 0-1 RIR, 3 sets

Week 4

A1. Vertical push, 6-10 reps, 0-1 RIR, 2 sets

A2. Vertical pull, 6-10 reps, 0-1 RIR, 2 sets

B1. Bilateral knee dominant, 6-10 reps, 0-1 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 0-1 RIR, 3 sets

C1. Horizontal push, 6-10 reps, 0-1 RIR, 2 sets

C2. Horizontal pull, 6-10 reps, 0-1 RIR, 2 sets

D1. Biceps, 8-12 reps, 0-1 RIR, 3 sets

D2. Leg extension, 8-12 reps, 0-1 RIR, 3 sets
D3. Triceps, 8-12 reps, 0-1 RIR, 3 sets
D4. Pec flies, 8-12 reps, 0-1 RIR, 3 sets
D5. Calf raise, 8-12 reps, 0-1 RIR, 3 sets
D6. Delts, 8-12 reps, 0-1 RIR, 3 sets
Weightroom Day 2
The structure of this day will change slightly during this phase. We will be dropping off the aerobic
power on this day starting in week 2 since we added the fourth running day. The ‘Tens’ shuttle sprint
protocol trains aerobic power very effectively, so no need to keep it in on this training day. For weeks
2, 3, and 4, Weightroom Day 2 will be the same structure as Weightroom Day 1, except this day starts
with horizontal push/pull rather than vertical push/pull, and features a bilateral hip dominant exercise
rather than knee dominant exercise.

Aerobic Tempo
You should be intimately familiar with this protocol by now. You’ll be very happy to see that with this
warm-up, the aerobic tempo protocol will be only one set. The aerobic tempo will also not be increas-
ing in volume across this phase on this training day. The following is the breakdown of the aerobic
tempo protocol for weightroom training day 2.

Weeks 1 through 4
Set 1: 15 seconds on, 45 seconds off x 4 repetitions

Aerobic Power
To develop this quality, we will be doing very short duration high intensity effort repeats with short rest
between the efforts. The way this will be implemented is that you will be doing 10 high intensity efforts
in a 100 second time period as a set. You will perform a 3-second-high intensity effort, and then get a
7 second recovery period. You will get a 3-minute break between sets. As we progress week to week,
the efforts will increase in intensity and you will be performing more sets. These are very challenging.

I would recommend an assault bike as the piece of equipment you are using. If you don’t have an as-
sault bike, you could also use a self-propelled t readmill, or you could perform runs on land. If you are
going to be doing runs on land, this protocol is based on Derek Hansen’s Tempo ‘Tens’ Shuttle Series.
So you can look into exactly how Derek does that if you want to do that version. The following break-
down is how the aerobic power training will be laid out for this phase of the block.

Week 1
Set 1: 10 efforts at 90% intensity
- 3 minute set recovery

Set 2: 10 efforts at 90% intensity

- 3 minute set recovery

Set 3: 10 efforts at 90% intensity

Resistance Training

Week 1

A1. Horizontal push, 6-10 reps, 2-3 RIR, 2 sets

A2. Horizontal pull, 6-10 reps, 2-3 RIR, 2 sets

B1. Bilateral hip dominant, 6-10 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 2-3 RIR, 3 sets

C1. Vertical push, 6-10 reps, 2-3 RIR, 2 sets

C2. Vertical pull 6-10 reps, 2-3 RIR, 2 sets

D1. Biceps, 8-12 reps, 2-3 RIR, 3 sets

D2. Leg extension, 8-12 reps, 2-3 RIR, 3 sets
D3. Triceps, 8-12 reps, 2-3 RIR, 3 sets
D4. Pec flies, 8-12 reps, 2-3 RIR, 3 sets
D5. Calf raise, 8-12 reps, 2-3 RIR, 3 sets
D6. Delts, 8-12 reps, 2-3 RIR, 3 sets

Week 2

A1. Horizontal push, 6-10 reps, 2-3 RIR, 2 sets

A2. Horizontal pull, 6-10 reps, 2-3 RIR, 2 sets

B1. Bilateral hip dominant, 6-10 reps, 2-3 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 1-2 RIR, 3 sets

C1. Vertical push, 6-10 reps, 2-3 RIR, 2 sets

C2. Vertical pull, 6-10 reps, 2-3 RIR, 2 sets

D1. Biceps, 8-12 reps, 1-2 RIR, 3 sets

D2. Leg extension, 8-12 reps, 1-2 RIR, 3 sets
D3. Triceps, 8-12 reps, 1-2 RIR, 3 sets
D4. Pec flies, 8-12 reps, 1-2 RIR, 3 sets
D5. Calf raise, 8-12 reps, 1-2 RIR, 3 sets
D6. Delts, 8-12 reps, 1-2 RIR, 3 sets

Week 3

A1. Horizontal push, 6-10 reps, 1-2 RIR, 2 sets

A2. Horizontal pull, 6-10 reps, 1-2 RIR, 2 sets

B1. Bilateral hip dominant, 6-10 reps, 1-2 RIR, 2 sets

B2. Hamstring curls, 8-12 reps, 0-1 RIR, 3 sets

C1. Vertical push, 6-10 reps, 1-2 RIR, 2 sets

C2. Vertical pull, 6-10 reps, 1-2 RIR, 2 sets

D1. Biceps, 8-12 reps, 0-1 RIR, 3 sets

D2. Leg extension, 8-12 reps, 0-1 RIR, 3 sets
D3. Triceps, 8-12 reps, 0-1 RIR, 3 sets
D4. Pec flies, 8-12 reps, 0-1 RIR, 3 sets
D5. Calf raise, 8-12 reps, 0-1 RIR, 3 sets
D6. Delts, 8-12 reps, 0-1 RIR, 3 sets

Week 4

A1. Horizontal push, 6-10 reps, 0-1 RIR, 2 sets

A2. Horizontal pull, 6-10 reps, 0-1 RIR, 2 sets
B1. Bilateral hip dominant, 6-10 reps, 0-1 RIR, 2 sets
B2. Hamstring curls, 8-12 reps, 0-1 RIR, 3 sets

C1. Vertical push, 6-10 reps, 0-1 RIR, 2 sets

C2. Vertical pull, 6-10 reps, 0-1 RIR, 2 sets

D1. Biceps, 8-12 reps, 0-1 RIR, 3 sets

D2. Leg extension, 8-12 reps, 0-1 RIR, 3 sets
D3. Triceps, 8-12 reps, 0-1 RIR, 3 sets
D4. Pec flies, 8-12 reps, 0-1 RIR, 3 sets
D5. Calf raise, 8-12 reps, 0-1 RIR, 3 sets
D6. Delts, 8-12 reps, 0-1 RIR, 3 sets
Training Day Template

Week 1

Running Day 1

1. High Intensity Running Day Warm-up

2. Running Mechanics
3. Explosive Push-Up Starts
4. 3-Point Starts
5. Falling Starts
6. Unilateral Paired Pogos

Running Day 2

1. Low Intensity Running Day Warm-up

2. Tempo Runs
3. Medicine Ball Circuit

Weightroom Day 1

1. Aerobic Tempo
2. Resistance Training

Running Day 3

1. High Intensity Running Day Warm-up

2. Running Mechanics
3. Falling Starts
4. Flying Starts
5. Unilateral Paired Pogos

Weightroom Day 2

1. Aerobic Tempo
2. Aerobic Power
3. Resistance Training
Week 2

Running Day 1

1. High Intensity Running Day Warm-up

2. Running Mechanics
3. Explosive Push-Up Start
4. 3-Point Start
5. Falling Starts
6. Unilateral Paired Pogos

Running Day 2

1. Low Intensity Running Day Warm-up

2. Tempo Runs
3. Med Ball Circuit
4. Unilateral Paired Pogos

Weightroom Day 1

1. Aerobic Tempo
2. Resistance Training

Running Day 3

1. High Intensity Running Day Warm-up

2. Running Mechanics
3. Falling Starts
4. Flying Starts
5. Agility Work + Sprints

Running Day 4

1. Low Intensity Running Day Warm-up

2. ‘Tens’ Shuttle Sprints

Weightroom Day 2

1. Aerobic Tempo
2. Resistance Training
Weeks 3 and 4

Running Day 1

1. High Intensity Running Day Warm-up

2. Running Mechanics
3. Explosive Push-Up Start
4. 3-Point Start
5. Falling Starts
6. Agility Work + Sprints

Running Day 2

1. Low Intensity Running Day Warm-up

2. Tempo Runs
3. Med Ball Circuit
4. Unilateral Paired Pogos

Weightroom Day 1

1. Aerobic Tempo
2. Resistance Training

Running Day 3

1. High Intensity Running Day Warm-up

2. Running Mechanics
3. Falling Starts
4. Flying Starts
5. Agility Work + Sprints

Running Day 4

1. Low Intensity Running Day Warm-up

2. ‘Tens’ Shuttle Sprints

Weightroom Day 2

1. Aerobic Tempo
2. Resistance Training