Powerhouse

Composite Performance

12 weeks built to move FTP, Power Clean, Push Press, and max Pull-ups together.

Accumulation

Build the work capacity the later blocks spend. Weeks 1-3, deload in week 4.

Week 1 — Accumulation
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Bikecardio

    1 exercise · Roughly equal easy recovery between efforts.

Week 2 — Accumulation
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Manual Treadmillcardio

    1 exercise · Hard and repeatable, not all-out sprinting.

Week 3 — Accumulation
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Bikecardio

    1 exercise · Roughly equal easy recovery between efforts.

Week 4 — DeloadDeload
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Deload. Same speed, less load.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Manual Treadmillcardio

    1 exercise · Hard and repeatable, not all-out sprinting.

Intensification

Longer threshold efforts and heavier barbell work. Weeks 5-7, deload in week 8.

Week 5 — Intensification
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Bikecardio

    1 exercise · Roughly equal easy recovery between efforts.

Week 6 — Intensification
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Manual Treadmillcardio

    1 exercise · Hard and repeatable, not all-out sprinting.

Week 7 — Intensification
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Bikecardio

    1 exercise · Roughly equal easy recovery between efforts.

Week 8 — DeloadDeload
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Deload. Same speed, less load.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Manual Treadmillcardio

    1 exercise · Hard and repeatable, not all-out sprinting.

Peak & Test

Highest intensities across all four metrics, then a testing week.

Week 9 — Peak
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Bikecardio

    1 exercise · Roughly equal easy recovery between efforts.

Week 10 — Peak
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Manual Treadmillcardio

    1 exercise · Hard and repeatable, not all-out sprinting.

Week 11 — Peak
  • Heavy Power Clean + Weighted Pull-upsstrength

    5 exercises · Progressive strength exposure. Stop the heavy work if technique deteriorates.

  • FTP Thresholdcardio

    1 exercise · Target watts, not feel. About 5 min easy spinning between efforts.

  • Push Press + Upper Body + Pull-up Volumestrength

    8 exercises · Progressive strength exposure. Keep the prescribed work at RPE 8.5 or below.

  • Zone 2cardio

    1 exercise · Easy aerobic work at 60-70% FTP. Optional mobility afterward.

  • Explosive Strengthstrength

    5 exercises · Speed exposure, not a second maximal day. Bar velocity is the point — no grinders.

  • VO2 — Bikecardio

    1 exercise · Roughly equal easy recovery between efforts.

Week 12 — TestingTesting
  • Test — Max Power Cleantest

    1 exercise · Work up in singles. Stop on the first miss.

  • Test — FTPtest

    1 exercise · 20 min all-out after a full warm-up. FTP is 95% of the 20-minute average.

  • Push Press + Upper Body + Pull-up Volumestrength

    5 exercises · Light touch only — the push press test is on day 5.

  • Test — Max Push Presstest

    1 exercise · Work up in singles. Stop on the first miss.

  • Test — Max Consecutive Pull-upstest

    1 exercise · One set, fully rested. Strict, full hang to chin over bar.