This 8-week, 3-day strength and conditioning program centers around the Back Squat, Strict Press, and
Deadlift. It’s designed for athletes who want to build strength, improve movement quality, and maintain
conditioning without living in the gym.
Main Features
• 3 training days per week: Squat, Press, Deadlift + Conditioning.
• Tempo work and pauses baked into the main lifts to drive control and stability.
• Rotating bodybuilding-style accessories every 2 weeks to keep stimulus fresh.
• Written-out conditioning on Day 3 each week.


Warm-Up:
Always include 5–10 minutes of joint prep, light cardio, and movement-specific warm-up sets before your
main lift.

Loading:
Start weeks 1–2 at a conservative moderate load (around RPE 6–7). Add small amounts of weight each
week as long as bar speed and positions stay solid.

Tempos:
Tempos are written as Eccentric–Pause–Concentric (e.g., 3-1-1). Respect the counts—this is where a lot of
the adaptation happens.

Accessories:
Accessories are bodybuilding-style. Stick to the prescribed sets and reps, resting 60–90 seconds between
sets. Aim for controlled, quality reps—not grinders.

Conditioning Days:
Day 3 includes conditioning. Move with intent, but don’t treat every week like a max-effort test. Leave a little
in the tank so strength work doesn’t suffer.