This is a continuation of our year long series of free fitness programming for the competitive athlete. This cycle will continue to build our base of strength, and drastically start to ramp up our conditioning.

Part 3 is designed to continue to build your base of strength, but as you will see we have switched some of the movements to a few that are unconventional for functional athletes. This is key because by now your body has probably adapted to the standard moves we all normally perform.

You will also notice that the amount of conditioning we are doing is increasing. This is a must, as real conditioning takes time to build just like strength does.

You will find the downloads of the spreadsheet and program at the end. I want you to read the article first then download that you can get all your questions answered quickly.

Without further ado

Week 14 and 15

This two weeks should feel fairly familiar to those of you who have been following along at home. The only real addition is the extra conditioning at the bottom.

If at all possible then you should consider splitting this up throughout the day. You don’t have to, as this volume of work is do able in about 90 minutes, but you can bring some more intensity to the plan if you have the time to split it up.

It goes without saying that you will need to download the spreadsheet so you can calculate your specific strength numbers. The red areas on the spreadsheet are where you input your maxes. Don’t be afraid to use your current maxes as you most likely have maxed out after part two of the competitors program.

If you like this kind of programming and want to learn how to design your own custom plan, without having to rely on expensive online coaching, check this ebook out!

Week 16 and 17

You’ll notice as we continue on with this progression that there will be some specific requirements for equipment like an assault bike, or treadmill further on. If you don’t have that stuff available, then pick the substitute that is most similar to what’s prescribed, i.e Airdyne for assault bike.

Week 17 is our first deload. In part 3 and you’ll find that we have reduced the volume a great deal, but kept the intensity pretty high. Try not to go crazy on the conditioning and turn it into max effort. Remember we are trying to recover this week, not set PRs!

If you like free fitness programing, and want to get more articles sent right to you, then click here to join the Tier Three Team. If you don’t, I’ll tell everyone your a semi professional shake weight enthusiast!

Week 18 and 19

In this series you’ll note that the weightlifting movements have stayed the same but the intensity of 1RM and rep scheme is different. I anticipate that this will be our last cycle of higher rep lifting. In part 4 we will be moving some seriously heavy weight, for less volume.

As mentioned above there are some non standard functional workouts here, like the treadmill test for max elevation. This is in there to help work on your anaerobic energy system using a method that is unfamiliar. It also builds some great mental toughness if you know what I mean.

Week 20 and 21

Week 20 will be the heaviest for our strength cycle. You will find that your top sets are pretty close to your old one rep max. In part 4 we will be testing our maxes again and then that will help us determine our number for the next chunk of programming.

By now you really should start to notice that your WODs feel a little easier and that you require less rest to continue on. If not then you’re lolly gagging, just kidding, but seriously.

The Downloads and PDFs

Here is the PDF of the Tier Three Fitness Competitors Program (Part 3). And here is the spreadsheet that automatically calculates your sets and reps for the strength portion of the cycle. Remember the red areas are where you put your current one rep maxes.

Recovery

For many of you this will be the highest volume program you’ve done in your functional fitness career. That means that you need to be smart about your recovery and scaling. I really recommend that you read this article about the 5 best recovery methods for athletes. Remember it’s not how much work you do, it’s how much you can recover from!

Secondly, I would also recommend you check out this nutrition calculator to make sure you are eating the right amount of macros, as well as the total amount of calories.

Final Thoughts

This program is hard. It’s intense and high volume and it is meant to be that way. Part 4 will reduce the volume for the strength training, but keep the intensity of one rep max high as we gradually start to really hammer our energy system development, and overall WOD performance.

As always if you have any questions or comments, put them in the comments where I can answer them the quickest. And if you don’t like it remember I never asked for your safe word!

If you’ve finished this and want to move on to part 4 then check it out!

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