Paratus Performance
Strength & Conditioning, General FitnessLevel Up Your Capacity
You’ve built the engine; now it’s time to push the limits. Phase 2 is where the real work begins. Over the next 8 weeks, we transition from the foundation to Accumulation. This phase is designed to increase your total work capacity, drive muscle hypertrophy, and harden your mental toughness.
If Phase 1 was about becoming "Ready," Phase 2 is about becoming Formidable.
The Volume Jump: We’ve added strategic sets and reps to force your body to adapt, grow, and handle higher levels of stress.
Hypertrophy Focus: A shift toward increased time-under-tension to build the lean mass necessary for the heavy loads ahead.
Metabolic Threshold: The conditioning shifts from building a base to pushing your "redline," ensuring you can recover quickly while operating at high intensities.
The Bridge: This block is the vital link between your foundation and your future PRs.
The Goal: To accumulate the stress necessary for a total physical transformation, setting the stage for the final peak.
3 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm-Up
1 x 6:00
B1
Box Squat
5, 5, 5, 5, 5, 10, 10, 10, 10, 10 @ 40.5, 49.5, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5 %
B2
DB Bench Press
5 x 10
B3
1-Arm DB Row
5 x 10
C1
Reverse Hyper
4 x 15
C2
Hanging Knee Raise
4 x 15
A
Dynamic Warm-Up
1 x 6:00
B1
Bench Press
5, 5, 5, 5, 5, 10, 10, 10, 10, 10 @ 40.5, 49.5, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5 %
B2
Goblet Squat
5 x 10
B3
KB double leg RDL
5 x 10
C1
Reverse Hyper
4 x 15
C2
Weighted Crunch
4 x 15
A
Dynamic Warm-Up
1 x 6:00
B1
Sumo Deadlift
5, 5, 5, 5, 5, 10, 10, 10, 10, 10 @ 40.5, 49.5, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5 %
B2
DB Military Press
5 x 10
B3
Pull-Up
5 x 10
C1
Reverse Hyper
4 x 15
C2
Hollow Hold
4 x 0:45
Nick Antolik
12+ years working at the highest levels, my mission is to educate and empower the adventurers in life - those pushing their own boundaries of capability - through research-based, experience-backed methods so you are prepared to perform at your best.
