Monday, and the start of a new cycle.. 17112025

We're starting a new cycle today. POWER ENDURANCE will be the name of the game for next few weeks.

Here's a summary from HWPO of what the cycle is all about:

Power Endurance Cycle Summary (Nov 17th - Dec 21st)

This five-week Power Endurance training cycle aims to increase athletes' work capacity and their ability to sustain submaximal force output under fatigue.

Goal and Context

The primary goal is to build strength endurance so athletes can maintain technical efficiency and power output during longer, more demanding efforts at medium to heavier loads (60-80%). This cycle specifically targets the ability to repeatedly express strength with intent and precision at high intensities, enhancing consistency and resilience.

Training Components

Athletes will engage in a mix of structured lifting sessions and conditioning work:

Component	Description
Strength / Power Sessions	Three primary sessions per week, focused on sustaining power and technical consistency under fatigue. They will use techniques like supersets, drop sets, contrast work, and tempo variations.
Lower Body Pull	Targets the posterior chain (deadlift, power clean, power snatch) with an emphasis on the hinging pattern.
Lower Body Push	Focuses on explosive leg drive and strength endurance (heavy squats, dynamic squats, hinging, jumping variations).
Upper Body Power	Combines weightlifting and gymnastics movements, blending pressing and pulling for upper body power development.
Metcon	Primarily interval style on days paired with power sessions. Includes one lower-impact/lower-intensity aerobic or muscular endurance metcon per week.

End-of-Cycle Tests

There are no baseline tests, but the cycle will conclude with the following three benchmark tests:

1. Double DT

2. Open Workout 25.2 (22.3)

3. “Heavy Isabel”