Academy of Aggression Programs

🔹 Methodology: Training for Explosiveness & Power

Compound lifts first: Heavy squats, deadlifts, presses, and rows prime the nervous system and recruit the most muscle fibers. This builds raw strength — the foundation of power.

Complimentary accessories: Rows, pull-ups, lunges, presses, and carries build stability, balance, and joint resilience, turning raw strength into usable athletic strength.

Conditioning (AirDyne/Row/Incline walk): Short, intense bouts keep conditioning sharp without draining recovery from lifts.

Kettlebells & Core: Dynamic kettlebell movements reinforce hip drive, grip strength, and rotational power while targeting the midline for bracing heavy loads.

Plyometrics: Max-effort jumps, medicine ball throws, and weighted jumps teach the nervous system to fire faster — the bridge between gym strength and on-field explosiveness.

Progressive overload & intensity waves: Heavy sets of 3–6 reps for power, 8–12 for hypertrophy, and explosive moves done in 3–5 sets of 3–6 reps for max speed.

🔥 Program 1: Power Base (4 Days/Week)

Day 1 – Lower Power (Squat Focus)

Back Squat – 5×5 (work up heavy)

Deficit Deadlift – 4×6

Pendlay Row – 4×8

Weighted Pull-ups – 4×8

Farmer’s Walk – 5×40 yd (heavy)

AirDyne 10 min sprints (15s on / 45s off)

Day 2 – Kettlebell & Core

KB Cleans – 5×5

KB Front Squat – 4×8

KB Incline Sit-up – 4×15

Plank Holds – 4×1 min

Med Ball Slams – 5×12

Incline Walk 15 min (5–8% grade)

Day 3 – Upper Power (Press Focus)

Incline DB Press – 5×6

Seated Barbell Shoulder Press – 5×5

Heavy DB Row – 4×10

Cross-arm Pull-ups – 4×8

Sled Push/Pull – 5 rounds (30 yd)

Row Machine – 15 min (steady)

Day 4 – Plyometric Day

Broad Jump – 5×5

Box Jumps (weighted) – 4×6

Directional Jumps – 4×8 each side

Med Ball Overhead Throws – 5×8

Light DB Jump Squats – 4×10

Hanging Straight-Leg Raises – 4×12

⚡ Program 2: Explosive Strength & Carryover (5 Days/Week)

Day 1 – Deadlift Emphasis

Deficit Deadlift (varying height) – 6×3 heavy

Barbell Rows – 4×8

Weighted Push-ups – 4×10

Overhead Farmer’s Carry – 5×30 yd

AirDyne 12 min (intervals)

Day 2 – Shoulder & Vertical Power

Behind-the-Neck Barbell Press – 5×5

Incline DB Press – 4×10

KB Press (floor seated) – 4×8

Pull-ups (wide, normal, close) – 3×8 each

Med Ball Slam – 6×10

Day 3 – Kettlebell Flow & Core

KB Deadlift → Clean → Press → Front Squat (flow circuit) – 5 rounds

KB Sit-up – 4×15

Hanging Leg Raises – 4×12

Med Ball Knee-up w/ Twist – 3×12

Incline Walk 20 min

Day 4 – Squat & Posterior Chain

Back Squat – 6×4 (progressively heavy)

Deficit Rows – 4×6

Weighted Pull-ups – 4×6

Sled Push/Pull – 6 rounds (heavy)

Farmer’s Walk – 4×50 yd

Day 5 – Plyometric Shock Day

Seated Broad Jump – 5×6

Single-Leg Broad Jump – 4×6 each

DB Box Jump – 4×5 (light DBs)

Med Ball Chest Pass for Distance – 5×8

Row Machine 10 min sprint finish

💥 Program 3: Hybrid Athlete Conditioning (3 Days/Week)

Day 1 – Full-Body Power

Power Clean – 6×3

Incline Barbell Press – 5×5

Pendlay Rows – 4×8

Overhead Farmer’s Carry – 5×40 yd

Row Machine 15 min

Day 2 – Kettlebell & Core Grind

KB Clean & Press – 5×6

KB Front Squat – 5×8

KB Deadlift – 5×8

V-Ups – 4×15

Plank to Shoulder Tap – 4×12

AirDyne 12 min

Day 3 – Explosive & Plyometric

Broad Jump w/ Med Ball – 5×6

Box Jumps (straight-leg) – 5×6

DB Jump Squats – 4×8

Med Ball Slam & Sprint (superset) – 5 rounds

Hanging Knee Raises w/ Med Ball – 4×12

👉 Each of these programs could run 6–8 weeks before cycling or progressing loads.

Would you like me to build progression templates (e.g., Week 1–6 loading for squats, deads, and presses) so you can track overload, or keep it modular so you mix and match sessions depending on recovery?

You said:

Yes build multiple variations

ChatGPT said:

Perfect — let’s build out multiple structured variations of your programs with progressions (6–8 weeks) so you can cycle between them. Each variation keeps your unique methodology (compound lifts + accessory work + conditioning + kettlebells/core + plyometrics) but applies different loading waves, rep schemes, and exercise focus so you’re constantly progressing without burning out.

Academy of Aggression Program Variations

🔹 Variation 1: Linear Progression (6 Weeks)

Goal: Build raw strength and foundational explosiveness. Straightforward linear overload week by week.

Lower Power Day (Squat Focus)

Back Squat: 5×5 → add +5–10 lbs weekly

Deficit Deadlift: 4×6 → stay submax, focus on form

Pendlay Row: 4×8 → increase 2.5–5 lbs weekly

Farmer’s Walk: 5×40 yd heavy → increase load weekly

AirDyne: 10 min (15s all-out / 45s easy)

Upper Power Day (Press Focus)

Incline DB Press: 5×6 → +5 lbs weekly

Seated Barbell Shoulder Press: 5×5 → +2.5–5 lbs weekly

Heavy DB Row: 4×10 → increase weekly

Weighted Pull-ups: 4×8 → add weight weekly

Sled Push/Pull: 5 rounds heavy

Plyometric Day

Broad Jumps: 5×5

Box Jumps (weighted): 4×6

Med Ball Overhead Throws: 5×8

DB Jump Squats: 4×10

Hanging Straight-Leg Raises: 4×12

Progression Strategy: Add small weight increases each week. By Week 6, drop accessory volume by 25% and test heavy doubles (2-rep max) on squats, deadlifts, presses.

🔹 Variation 2: Wave Loading (8 Weeks)

Goal: Cycle intensity for strength + power without overtraining.

Lower Power Day (Deadlift Focus)

Deficit Deadlift: 6×3 (Weeks 1–2 at 70%, Weeks 3–4 at 80%, deload Week 5, then Weeks 6–8 at 85–90%)

Barbell Rows: 4×8 (wave 8–6–8–6 reps with heavier weeks)

Farmer’s Walk: 4×50 yd (progress load every other week)

AirDyne: 12 min intervals

Upper Power Day (Shoulder Focus)

Behind-the-Neck Press: 5×5 wave load (Weeks 1–2: 70%, Weeks 3–4: 80%, Weeks 5–6: 85%, Week 7 deload, Week 8 max test)

Incline DB Press: 4×8–10 wave style (light → heavy)

Pull-ups: 4×10 weighted (progress +5 lbs every 2 weeks)

Med Ball Slams: 6×10

Plyometric Shock Day

Seated Broad Jumps: 5×6

DB Box Jumps: 4×5 (light DBs Weeks 1–4 → moderate DBs Weeks 5–8)

Single-Leg Broad Jumps: 4×6 each

Med Ball Chest Pass (distance): 5×8

Progression Strategy: Wave intensity every 2 weeks → high effort, then slightly lighter, then push harder. Deload Week 5 before final push Weeks 6–8.

🔹 Variation 3: Contrast Training (6 Weeks)

Goal: Pair heavy lifts with explosive moves to maximize rate of force development.

Day 1 – Squat + Jump Contrast

Back Squat: 4×4 (heavy) → superset with DB Jump Squat: 4×6 (light & fast)

Deficit Deadlift: 4×3 heavy → superset with Med Ball Slam: 4×8

Farmer’s Walk (heavy): 4×40 yd → superset with Broad Jump: 4×5

Day 2 – Press + Throw Contrast

Incline Barbell Press: 4×4 heavy → superset with Med Ball Chest Pass: 4×6

Seated Barbell Press: 4×5 heavy → superset with Overhead Med Ball Throw: 4×8

Heavy DB Row: 4×8 → superset with Plyo Push-ups: 4×6

Day 3 – Kettlebell Power & Core

KB Clean & Press: 5×6

KB Front Squat: 5×8

Hanging Leg Raises: 4×12

Med Ball Rotational Throw: 5×10

Progression Strategy: Keep heavy lifts at ~75–85% max and explosive work FAST. Increase weights only if speed doesn’t drop.

🔹 Variation 4: Density Training (7 Weeks)

Goal: Develop power endurance — move heavy weights explosively under fatigue.

Lower Body Density Block (20 min cap)

Deadlift 5 reps

KB Front Squat 8 reps

Farmer’s Carry 40 yd

Repeat as many rounds as possible (increase load weekly).

Upper Body Density Block (20 min cap)

Incline DB Press 6 reps

Weighted Pull-ups 6 reps

Sled Push 30 yd

Repeat as many rounds as possible.

Explosive Circuit (12 min cap)

Broad Jumps 6

Box Jumps 6

Med Ball Slam 10

Repeat as many rounds as possible.

Progression Strategy: Each week, increase weight OR try to complete more total rounds in the same time cap.

📈 Suggested Rotation

Run Variation 1 (Linear) → 6 weeks

Transition to Variation 2 (Wave Loading) → 8 weeks

Switch to Variation 3 (Contrast) → 6 weeks

End with Variation 4 (Density) → 7 weeks

That gives you a 27-week macrocycle that covers strength, explosiveness, endurance, and peak testing.