Power #5A

First week focuses on power, strength, and muscular endurance. Athletes will increase rep counts and volume to enhance strength and work capacity. Start with squat work, followed by press work; if equipment is limited, divide into two zones. Zone 1: Build core, quad, glute, and shoulder strength. Zone 2: Develop shoulder, chest, and tricep strength through two push movements, emphasising chest squeeze during Arnold presses. Zone 3: Accessory strength through alternating curls and reverse flys with shorter recoveries. Zone 1 weight: Heavy, aim for competition carry weight. Zone 2 weight: Medium to medium heavy. Zone 3 weight: Light to medium sized weights