Athletes lifting and doing intervals with focus and pace

Phase III — Intensify (Weeks 17–24)

Heavier main lifts (lower reps), strength accessories, aerobic base maintained, plus threshold & hills. Click any exercise for YouTube form searches. Log sets/reps/kg, use the rest timer, and watch PBs accumulate.

Hero Training Phase I Phase II Phase IV

Weekly Structure

2× strength (heavier, 4–6 reps), 1× strength-accessory session, 2× Z2, 1× threshold or hills, 1× mobility. Deload every 4th week. Overload by adding small load (1–2.5 kg) when you finish clean with 1–2 RIR.

Week E

Strength E · Accessories · Z2×2 · Threshold · Mobility

Back Squat (or Goblet) Strength

5×4–6 · braced torso, knee track over mid-foot, steady depth.

Rests

DB Overhead Press Strength

4×5–7 · ribs down, glutes on; press slightly forward then up.

Rests

Pull-Up (Weighted or Progression) Pull

4×AMRAP in 4–8 range; control the bottom; chest-to-bar line.

Rests

Threshold Intervals Endurance

Z2 10 min → 5–6×(3–4 min “comfortably hard” / 2 min easy) → Z2 cool-down 5–10 min.

Hip Capsule Mobilisation (Band) Mobility · Hips

1–2 min/side gentle oscillations; painless ranges only.

Week F

Strength F · Accessories · Z2×2 · Hills/Tempo · Mobility

RDL (Heavier) Strength · Hinge

5×4–6 · lats on, bar/bells close, slow eccentric.

Rests

Incline DB Bench Strength · Push

4×6–8 · slight arch, shoulder blades set; smooth press.

Rests

Hill Repeats or Tempo Endurance

Z2 10 min → 8–12×(30–60s strong uphill / walk back) or 20–25 min steady tempo.

Chest-Supported DB Row Accessory · Pull

3×8–12 · pull to ribs; no lower-back sway.

Notes

Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.