Power (a) Week #2

Written By Benjamin Kozak

Sunday (August 3rd, 2025) - Total Body Power

Prep:

  • Jump Rope x2 min

  • Lateral bounds x5/side

  • Wall hip openers x10/leg

  • Med Ball Slams x6 (light & snappy)

Lower Contrast: Rest 90–120 sec./set

  • 1A. Trap Bar Deadlift + Bands/Chains: 5x3 @ 55% 1RM

    • Band Tension/Chain = 25% Trap Bar 1RM

  • 1B. Repeated Tuck Jump: 5x3

Upper Contrast: Rest 90–120 sec./set

  • 2A. Single-Arm DB Push Press: 5x3 @ RPE 6-7

    • Focus: Speed

  • 2B. Med Ball Chest Pass: 5x4

Full Body Explosive Circuit: 4 rounds (Rest 90 sec./round)

  • Kettlebell Swing: x8

  • Half Kneeling Med-Ball Overhead Chop: x5/side

  • Eccentric TRX Row (fast pull + 5 sec. slow lower): x5

Cool Down:

  • Walking backward: x2-5 min.

  • Box breathing: 4-4-4-4 for 3 min

Monday (August 4th, 2025) - Upper Body Strength-Speed

Prep:

  • Band pull-aparts: x20

  • Scap push-ups: x10

  • Tall-kneeling landmine press: x5/arm

  • Med Ball Scoop Toss: x5/side

Press & Throw: Rest 90–120 sec./set

  • 1A. Single-Arm Low-Incline DB Bench Press: 3x4/arm @RPE 6-7

    • Focus: explosive concentric

  • 1B. Kneeling Med Ball Chest Pass: 3x4

Dynamic Press & Plyo: Rest 90–120 sec./set

  • 2A. Single-Arm Landmine Split-Jerk: 3x4/arm @RPE 6-7

  • 2B. Band Assisted Plyo Push-Up: 3x4

Shoulder Health Triset: 4 rounds

  • Single-Arm DB Row: x8 @RPE 6-7

  • DB Low-Trap Raise: x8 @RPE 6

  • Cable Face Pull: x15 @RPE 6

Cool Down:

  • Wall pec stretch: x30 sec/side

  • Banded lat distraction: x30 sec/side

  • Supine 90/90 breathing: x10 breaths

Tuesday (August 5th, 2025) - Zone 2 Active Recovery + Mobility

Conditioning Options: Goal = Stay in Zone 2 (~60–70% HRmax)

  • Ruck: 30–40 minutes @ <135 bpm (20–30 lbs.)

  • Bike or Assault AirBike: 30–40 minutes

  • Incline Treadmill Walk: 30–40 minutes @ 3.0–3.5 mph, 10–15% incline

  • Row or SkiErg: 30–40 minutes @ consistent output (HR ~120–140 bpm)

Mobility Flow: 2-3 Rounds

  • Heels Elevated Deep Squat Hold: x30 sec

  • Cat-Cow: x10

  • 90/90 Hip Rotations: x5/side

  • T-Spine Open Book: x5/side

Optional Breath work Finisher:

  • Box Breathing 4-4-4-4: 4 rounds

  • Supine 90/90 breathing with feet on wall: x3 min

Wednesday (August 6th, 2025) - Lower Power

Prep:

  • Reverse Sled Drag: 2x20 yds (light to moderate)

  • Skater Bounds: 2x5/side

  • Jump Rope: 2x1 min.

  • A-skip + B-skip: 2x10 yds/each

  • Hip Circuit: x25 each

    • Over the fence

    • Under the fence

    • Glute Min.

Hinge Contrast: → Cue: Pull with max intent, full rest (90s+)

  • 1A. Band Resisted Over-Speed Eccentric RDL: 4x3 @RPE 5-6

    • Band Tension = 25% Deadlift 1RM

  • 1B. Repeated Broad Jump: 4x3 (stick the landing)

Squat Contrast:

  • 2A. SSB Box Squat: 4x3 @RPE 6

  • 2B. Repeated Skater Jump: 4x4/leg

Lower Accessory: 4 rounds

  • Walking Lunge (DB or KB): x7/leg @RPE 6-7

  • Glute-Ham Raise: x7

  • Two-DB Single-leg RDL: x8/leg

Cool Down:

  • Standing Hamstring Floss: x10/side

  • Couch Stretch: x60 sec./side

  • Box Breathing: x3 min

Thursday (August 7th, 2025) - Arms + Shoulder Stability

Prep:

  • Band pull-aparts: x20

  • Band scap retractions: x10

  • Band shoulder external rotation: x12/side

  • Prone Shoulder CAR: x5

Giant Set: 4 Rounds → Rest ~45–60 sec./round

  • Barbell Curl: x10

  • Single-Arm Band Tricep Extension: x20/arm

  • DB Crossbody Hammer Curl: x8

  • Rope Triceps Pushdown: x16

Shoulder/Grip Stability: 4 Rounds → Rest ~45–60 sec./round

  • Half-Kneeling Bottoms-Up KB Press: x5/side

  • Low-Trap Raise: x10

  • Tall Kneeling Single-Arm KB Farmer Hold: x30 sec/side (40-50% Bodyweight)

Arm Density Ladder: Fewest Sets Possible

  • TRX Curl: x75

  • TRX Skull Crusher: x75

Cool Down / Recovery:

  • Quadruped Forearm stretch: x30 sec/side

  • Band Shoulder Distraction: x30 sec/side

  • Supine 90/90 breathing: x10 breaths

Friday (August 8th, 2025) - Sprint & Anaerobic Conditioning

Prep:

  • Jump rope: x1 min

  • A-skips + B-skips: x10 yds each

  • 10 yd build-ups: x3

  • Wall sprint drill: 2x5/side

Sprint Intervals: 5 Rounds (Walk back recovery 2-3 min./round)

  • 100m sprint @ 90–95% effort

    • Focus: Relaxed shoulders, crisp ground contact, full recovery

Contrast Finisher: 5 rounds (Rest ~2 min./round)

  • Reverse Sled Drag (moderate-heavy): x20 yds

  • Band Resisted Sprint (light band): x10 yds

  • Bodyweight Broad Jump: x3

Cool Down:

  • Light jog or walk: 400m

  • Quad + hamstring stretch x30 sec/side

Saturday (August 9th, 2025) - Active Recovery or Optional Zone 2 Focus

Option A – Zone 2 Ruck: Preferred if Tactical or Load-Bearing Athlete

  • Duration: 40–50 minutes

  • Load: 15–30 lbs

  • Pace: Conversational (HR ~120–140 bpm)

  • Terrain: Mix of flat + incline if possible

Option B – Zone 2 Conditioning: No Load

  • Choose 1: Treadmill incline walk, AirBike, rower, light jog

  • Duration: 40–50 minutes steady

  • Breathing: Try to stay nasal for as long as manageable

  • Intensity: You should be able to talk without gasping

Mobility Flow: 2 rounds

  • Couch stretch: x1 min/side

  • World’s greatest stretch: x5/side

  • Supine hamstring floss: x10/side

  • Band leg lower: x5/side

Breathing Reset: Highly Recommended

  • Box Breathing (4-4-4-4): 4 rounds OR

  • Supine 90/90 Breathing: 3 minutes with feet on the wall

Benjamin Kozak
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Power Re-Accumulation