Original starter · 4 weeks
Race Season Strength Maintenance
Two short heavy sessions a week that hold on to off-season strength through race season, with a lighter week before your race.
4weeks
2days a week
8sessions
82working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|---|---|---|
| Working sets | 24 | 14 | −42% |
| Total reps | 130 | 56 | −57% |
| Reps per set | 5.4 | 4.0 | −26% |
| Average RPE | 6.8 | 5.9 | −13% |
Week 1
DAY 1 - MON - Heavy Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Box Jump | 3 × 3 | RPE 6 | 1:30 |
| Trap Bar Deadlift | 3 × 4 | RPE 7.5 | 3:00 |
| Bulgarian Split Squat · per side | 2 × 6 | RPE 7 | 2:00 |
| Single-Leg Calf Raise · per side | 2 × 6 | RPE 7 | 2:00 |
| Pallof Press · per side | 2 × 10 | RPE 6.5 | 1:00 |
DAY 2 - THU - Heavy Full Body
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Broad Jump | 3 × 3 | RPE 6 | 1:30 |
| Back Squat | 3 × 4 | RPE 7.5 | 3:00 |
| Pull-Up | 2 × 6 | RPE 7 | 2:00 |
| Dumbbell Bench Press | 2 × 6 | RPE 7 | 2:00 |
| Dead Bug · per side | 2 × 10 | RPE 6.5 | 1:00 |
Week 2
DAY 1 - MON - Heavy Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Box Jump | 3 × 3 | RPE 6 | 1:30 |
| Trap Bar Deadlift | 3 × 3 | RPE 8 | 3:00 |
| Bulgarian Split Squat · per side | 2 × 6 | RPE 7.5 | 2:00 |
| Single-Leg Calf Raise · per side | 2 × 6 | RPE 7.5 | 2:00 |
| Pallof Press · per side | 2 × 12 | RPE 7 | 1:00 |
DAY 2 - THU - Heavy Full Body
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Broad Jump | 3 × 3 | RPE 6 | 1:30 |
| Back Squat | 3 × 3 | RPE 8 | 3:00 |
| Pull-Up | 2 × 6 | RPE 7.5 | 2:00 |
| Dumbbell Bench Press | 2 × 6 | RPE 7.5 | 2:00 |
| Dead Bug · per side | 2 × 12 | RPE 7 | 1:00 |
Week 3
DAY 1 - MON - Heavy Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Box Jump | 2 × 3 | RPE 6 | 1:30 |
| Trap Bar Deadlift | 2 × 3 | RPE 8 | 3:00 |
| Bulgarian Split Squat · per side | 2 × 5 | RPE 7.5 | 2:00 |
| Single-Leg Calf Raise · per side | 2 × 5 | RPE 7.5 | 2:00 |
| Pallof Press · per side | 2 × 12 | RPE 7 | 1:00 |
DAY 2 - THU - Heavy Full Body
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Broad Jump | 2 × 3 | RPE 6 | 1:30 |
| Back Squat | 2 × 3 | RPE 8 | 3:00 |
| Pull-Up | 2 × 5 | RPE 7.5 | 2:00 |
| Dumbbell Bench Press | 2 × 5 | RPE 7.5 | 2:00 |
| Dead Bug · per side | 2 × 12 | RPE 7 | 1:00 |
Week 4
DAY 1 - MON - Heavy Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Box Jump | 2 × 2 | RPE 5 | 1:30 |
| Trap Bar Deadlift | 2 × 2 | RPE 6.5 | 3:00 |
| Bulgarian Split Squat · per side | 1 × 5 | RPE 6 | 2:00 |
| Single-Leg Calf Raise · per side | 1 × 5 | RPE 6 | 2:00 |
| Pallof Press · per side | 1 × 10 | RPE 6 | 1:00 |
DAY 2 - THU - Heavy Full Body
| Exercise | Sets × reps | Effort / load | Rest |
|---|---|---|---|
| Broad Jump | 2 × 2 | RPE 5 | 1:30 |
| Back Squat | 2 × 2 | RPE 6.5 | 3:00 |
| Pull-Up | 1 × 5 | RPE 6 | 2:00 |
| Dumbbell Bench Press | 1 × 5 | RPE 6 | 2:00 |
| Dead Bug · per side | 1 × 10 | RPE 6 | 1:00 |
What the research says
"Trained individuals should therefore consider separating endurance from resistance training during periods where the development of dynamic maximal strength is prioritised."
Petré H, et al. Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training. Sports Medicine, 2021.