The final 10 weeks of training for 2025.
Enduring is our next program that will finish out 2025. Last article we went over the first 8 weeks of programming. This is will be a big picture breakdown of the last 10 weeks.
Big Picture
Note: Just like in Phase I, on every 4th week this phase we do a “bro-split” deload. See earlier post for details. It is essentially a bodybuilding week to give you a break from heavy total body training.
Phase 2
Weeks 1-3- Lift Focus
Lower volume, Heavier lifts, and strength ladders- We put some time into our compound movements (2x a week) and really concentrate on building strength.
Weeks 1-3- Conditioning Focus
We move from higher volume timed sets to short, explosive intervals followed by full recovery. You put so much time into building the engine in the first 8 weeks, this phase you'll put it to use. Think of this as building repeated explosive power.
For example: the traffic stop foot pursuit into an explosive take-down. We’ll alternate between a cyclic focus and then a MB/Landmine/KB Focus each week.
Although these can be sprints, hill sprints, sled sprints, this is how the intervals should look:
Week 4- Bodybuilding Deload
Weeks 5-7- Lift Focus
We use our newfound strength and apply it to heavier loaded hypertrophy work- compound lifts for higher reps.
Weeks 5-7- Conditioning Focus
We continue with short, explosive intervals using variations of the movements below. We are going to build all the way to 20 rounds. This video is just to provide ideas…more detail is in the program.
Week 8- Bodybuilding Deload
Weeks 9-10- Main Focus
We will do just enough to maintain strength and the muscle you’ve built. But these two weeks will concentrate on conditioning.
These sessions will be extremely challenging, but rewarding.
Two Methods we will incorporate:
Lactic Power Intervals- Max effort intervals for 40-60 seconds followed by recovery…might get nauseous.
Cardiac Power Intervals- Up to 2 Minutes of Max Effort aerobic work.
Example:
Ruck or Kit Interval Runs
or
KB Swings- 25 reps
400-800m Track Repeats immediately after the completion- Simple and Brutal.
Closing
Enduring, Phase II, will end in the very beginning of January 2026. Our following phase will begin on Monday January 5th.
Let your New Years Resolution be to continue training and maintaining your fitness…not just starting your journey.
