Friday 17042026

Hey CFQ! It's Friday=). What a week.

We will be tackling our first heavy back squat session today, since testing our 1 RM on Monday. Here's a short breakdown on what this squat cycle will look like:

We will be improving squat performance through Intensity, Speed, and Power sessions held two to three times per week, along with aerobic conditioning workouts, upper-body maintenance work, and accessories that reinforce squat strength.

Intensity Sessions follow a “6 By” pattern (6 sets of 3–6 reps) using 80–85% loads to build strength endurance without overloading the nervous system.

Speed Sessions train us to move explosively with very light weights, focusing on rapid muscle activation rather than conditioning.

Power Sessions use Post-Activation Potentiation (PAP) and contrast training to improve force production under fatigue through dynamic, high-energy movements. Together, these sessions develop stronger, faster, and more powerful athletes efficiently.

For the power sessions, here's a quick definition of PAP and Contrast Training. Fun stuff =):

Post‑Activation Potentiation (PAP): A short‑term increase in muscle force and power after a heavy or intense contraction, because the nervous system and muscle are “primed” for the next explosive effort.

Contrast training: Pairing a heavy strength exercise (like a heavy squat) with a similar explosive movement (like jumps or sprints) to use that potentiated state and boost power output.

Anyway, here's your workout for today!