PEAK BUILD: Strength and Engine Prep
Pedro Peak Performance
Strength & ConditioningDuration: 8 Weeks | Frequency: 5 Days/Week
Peak Build is an 8-week hybrid strength and conitioning program designed to build foundational strength, power, and aerobic capacity, setting you up for seamless progression into the Peak Engine program. Using evidence-based CSCS principles, this program balances heavy compound lifts with high-quality conditioning to ensure you develop strength + power while building your endurance.
Whether your goal is to be stronger, recover faster, or prepare for more advanced hybrid training, Peak Build develops the engine you need without losing strength or power. Each week is structured to optimize adaptation, prevent burnout, and ensure progression.
Key Focus Areas:
✅Foundational Strength & Power Development
✅Aerobic and Threshold Conditioning
✅Movement Quality & Warmups
✅Prep for Advanced Hybrid Training (Peak Engine Team Training)
Mobility Warmup
A
90/90 Hip Switches × 6 each side (12 Total) Adductor Rocks × 8 each side (16 Total) T-Spine Rotations × 6 each side (12 Total) Stationary Hamstring Scoops × 8 each leg (16 Total) Stationary A-Skips × 10 each leg (20 Total) World’s Greatest Stretch × 5 each side (10 Total) Pogo Jumps × 20
B1
Trap Bar Deadlifts
3 x 5
B2
Two Hand Single Kettlebell Swing
3 x 10
C1
Barbell Box Squat
3 x 6
C2
Seated Jumps
3 x 5
D1
Barbell Bench Press
3 x 8
D2
Kettlebell Alternating Gorilla Rows
3 x 8
Aerobic Base Building
A
Maintain a steady, moderate effort for the full 30 minutes. Stay in Zone 2: -Nasal breathing -Able to hold a casual conversation -RPE 6/10
Mobility Warmup
A
Side Lat Foam Roll × 30 sec each side Upper Back Foam Roll × 30 sec Standing Side Bends × 6 each side (12 Total) Standing Behind the Neck Lat Stretch × 6 each side (12 Total) Alternating Crossover Arm Stretch × 6 each side (12 Total) Quad Stretch with Reach × 6 each side (12 Total) 90/90 Hip Switches with Forward Lean × 4 each side (8 Total) Lateral Bounds × 5 each side (10 Total)
B1
Barbell Deadlift
3 x 5
B2
Dumbbell Squat Jumps
3 x 5
C1
Barbell Front Squat
3 x 5
C2
Double Dumbbell RDL
3 x 8
D1
Barbell Pin Press
2 x 6
D2
Chest Supported Alternating Kettlebell Rows
2 x 8
E1
Standing Alternating Kettlebell Press
2 x 6
E2
Kettlebell Handle Curls
2 x 12
E3
Single Kettlebell Hollow Hold Flutter Kicks
2 x 30
Treadmill Tempo Workout
A
-Warm-Up (5 min) – Easy jog (RPE 3–4, should be able to easily hold a conversation) Main Set: -20 minutes @ Tempo pace (RPE 7-8, 80-85% Max Heart Rate — breathing hard, should only be able to say a few words at a time) -Cool-down (5 min) - Easy jog (RPE 3–4, should be able to easily hold a conversation) **Target Heart Rate is 80% to 85% of Max Heart Rate during steady-state run** This heart rate zone is just below your lactate threshold, often referred to as the tempo zone. Training in this range improves your aerobic capacity and enhances lactate clearance, helping your body to clear lactate more efficiently during sustained efforts.
Mobility Warmup
A
Lateral Adductor Stretch × 5 each side (10 Total) Alternating Knee Hugs × 6 each leg (12 Total) Alternating KB Cossack Squats with Hold × 4 each side (8 Total) Quadruped Hip Circles × 6 each direction (12 Total) World’s Greatest Stretch × 4 each side (8 Total) Pogo Jumps × 20 reps Stationary A-Skips × 10 each (20 Total) Lateral Bounds × 10 each way (20 Total)
B1
Two Hand Single Kettlebell Swing
3 x 12
B2
Dumbbell Kickstand Goblet Squats
3 x 12
C1
Alternating Z Press
3 x 6
C2
Dumbbell Renegade Rows
3 x 6
D1
Dumbbell Bench Press
2 x 10
D2
Kettlebell 90 Degree Iso Hold
2 x 30
D3
KB Bear Plank Pull Through
2 x 10
Aerobic Base Finisher
E
Goal: Aerobic Endurance Duration: 20 minutes Your choice - run, bike, or row (indoor or outdoor) Workout Instructions: Maintain a steady, moderate effort for the entire session. Aim for a Zone 2 type intensity: nasal breathing, able to hold a casual conversation, RPE: 6/10
