Paratus Performance
General Fitness, Strength & ConditioningRealize Your Potential
This is the finish line. After 16 weeks of disciplined preparation, Phase 3 is designed to strip away the fatigue and sharpen your strength into a razor's edge. This is a specialized Peaking and Testing block where we realize the gains you’ve worked half a year to earn.
Everything in this block is calculated. We taper the volume to let your nervous system recover, while the intensity climbs to its highest point.
Maximum Intensity: We move away from high reps and into the heavy percentages. It’s time to see what you’re truly capable of.
Precision Taper: Strategic recovery periods ensure you arrive at testing week feeling explosive, not exhausted.
The Testing Protocol: A structured final week to test your strength, power, and conditioning benchmarks.
The Result: A leaner, stronger, and more conditioned version of the person who started Phase 1.
The Goal: To prove the process. You’ve done the work—now it’s time to put the numbers on the board.
1 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, MAX, 5, 5, 5, 5, 5 @ 45, 54, 63, 72, 81, 63, 63, 63, 63, 63 %
B2
DB Bench Press
5 x 10
B3
1-Arm DB Row
5 x 10
C1
Reverse Hyper
3 x 20 @ 80 %
C2
Lying Leg Lift
3 x 20
A
Dynamic Warm-Up
1 x 6:00
B1
Bench Press
5, 5, 5, 5, MAX, 5, 5, 5, 5, 5 @ 45, 54, 63, 72, 81, 63, 63, 63, 63, 63 %
B2
Goblet Squat
5 x 10
B3
KB double leg RDL
5 x 10
C1
Reverse Hyper
3 x 20 @ 80 %
C2
Russian Twist
3 x 20
A
Dynamic Warm-Up
1 x 6:00
B1
Sumo Deadlift
5, 5, 5, 5, MAX, 5, 5, 5, 5, 5 @ 45, 54, 63, 72, 81, 63, 63, 63, 63, 63 %
B2
DB Military Press
5 x 10
B3
Lat Pulldown
5 x 10
C1
Reverse Hyper
3 x 20 @ 80 %
C2
Crossover Crunch
3 x 20
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.
