Uploaded January 2026 | Updated September 2026, 1 week ago

---

The week of training focuses on targeting the major areas that will help you be strong, powerful, fast, and have an engine that doesn’t quit.

1️⃣ Acceleration + Lower Body Strength

Own your first 10 steps, then load the pattern.

2️⃣ Upper Body Strength + Conditioning

Press and pull with intent, then kick it up a gear.

3️⃣ Change of Direction + Vertical Power

Cut clean, jump high, and land with intent.

4️⃣ Upper Body Strength + Aerobic Flow

Heavy up top, then crawl, carry, and breathe.

5️⃣ Max Velocity + Lower Body Strength

Hit real top speed, then hinge heavy.

6️⃣ Intervals + Arm Farm

Ready for a structured plan that actually works? Join Citizen Athletics via the link in our bio.