Train fast. Lift smart. Recover hard.
Our system is built to convert strength into usable, repeatable power. Every session follows a simple idea: maximize velocity and intent first, then add smart volume, finish with athletic conditioning, and protect recovery.
Academy of Aggression — Workout Methodology
1) Core Principles
- Progressive Overload (PO): Add small, planned increases (load, reps, height, distance) weekly. Micro-loads beat hero jumps.
- Explosiveness First: Train high-velocity lifts and jumps while you’re fresh (power cleans, push presses, box/broad jumps, med-ball throws).
- Strength × Conditioning: Blend heavy lifting with sprints/sleds to build durable athletes, not just big numbers.
- Specificity: Choose movements that match outcomes—vertical jump → triple extension; sprint speed → hinge/posterior chain; striking power → rotational throws.
- Minimum Effective Dose: Use the least volume that delivers progress to keep joints, tendons, and CNS fresh.
- Technical Quality: Stop sets when bar speed drops. Quality reps > junk volume.
- Autoregulation (RPE/Velocity): Adjust loads to keep reps explosive. Leave 1–2 reps in reserve on power work.
- Recovery = Growth: Sleep, nutrition, and mobility aren’t extras—they’re part of the program.
2) Session Flow (R.A.M.P. Warm-up → Power → Strength → Accessory → Finisher → Reset)
R.A.M.P. Warm-Up (8–10 min):
- Raise: bike/row/jog 3–4 min
- Activate: banded hip hinge, glute bridge, scap pull-aparts
- Mobilize: ankles/hips/T-spine (dynamic)
- Potentiate: 2–3 low-volume jumps or light throws
Power Block (10–15 min): 3–5×3 @ 60–75% 1RM (or bodyweight plyos 3–5×3–5). Full intent, full recovery.
Strength Block (15–20 min): 3–5×3–6 @ 75–88% 1RM, crisp form.
Accessory Block (10–15 min): 2–3 moves for weak links/unilateral/core (6–12 reps).
Finisher/Conditioning (6–10 min): Sleds, sprints, bike sprints, or short EMOM.
Reset (5 min): Breathe, light mobility, down-regulate.
3) Weekly Structure (Examples)
3-Day Power Split (athlete/general):
D1 Lower Power & Squat • D2 Upper Power & Press • D3 Total Power + Conditioning
4-Day Strength/Power (advanced):
D1 Lower (hinge) • D2 Upper (press) • D3 Lower (squat) • D4 Upper (pull/press)
In-season/Busy: 2 full-body days + 1 conditioning day.
4) Power Training Parameters (Guidelines)
Olympic derivatives (clean pulls, power cleans, push press): 3–5×2–3 @ 60–75% 1RM, 2–3 min rest.
Jumps (box/broad/depth): 3–5×3–5 reps, reset each rep, focus on stiffness/landing.
Throws (med-ball straight/rotational): 4–6×3–6 reps, maximal intent.
Cluster sets (advanced): e.g., 1+1+1 with 15–20s intra-set rest to maintain bar speed.
5) Strength & Accessory Framework
Lower: Hip hinge (deadlift variations), squat (back/front/safety bar), unilateral (split squats/lunges), posterior chain (RDL, hamstring curl).
Upper: Bench/overhead press, rows (barbell/Pendlay/DB), vertical pulls, scap/rotator cuff.
Core/Bracing: Anti-extension (hollow, rollouts), anti-rotation (Pallof), carries (farmer/overhead).
Plyo Budget: 25–40 quality contacts/session; progress height/complexity slowly.
6) Conditioning (Power-Preserving)
Sled pushes/pulls: 6–10 × 20–30 yd, walk-back rest.
Sprints: 6–10 × 10–30 yd, full rest; keep mechanics sharp.
Assault/Row Intervals: 20–30s on / 90s off × 6–8 rounds; output-focused.
7) Progression Models (Pick 1 per block)
Linear: +2.5–5 lb weekly or +1 rep while speed stays crisp.
Undulating: Heavy/Moderate/Speed waves across the week.
Wave Loading (e.g., 3/2/1 × 2–3 waves): Reset load each wave; never grind.
Volume Taper: Weeks 1–3 build; Week 4 deload (−30–40% volume).
8) Testing & Tracking
Every 4–6 weeks: Vertical jump, broad jump, 10/20 yd sprint, 3RM trap bar or clean pull, med-ball throw distance.
Session logs: Bar speed (if device), RPE, jump height/box, sled load, sleep hours.
9) Recovery Protocol (Daily)
Sleep: 7.5–9h.
Mobility: 5–8 min post-session (hips/ankles/T-spine).
Nutrition: Protein 1.0–1.2 g/lb BW; carbs around training; fluids + electrolytes.
Supplements (see Supplements page): Creatine, Protein/EAAs, Magnesium (+Zinc), HMB, D3/K2, Turmeric; CBD optional.
Safety: Stop a set when velocity drops or form degrades. Pain ≠ progress.