PEAK Training Phases
Training isn’t random. Our year is split into 7 phases so athletes know what they’re building — and why it works.
How the System Works
- 7 phases repeat each year in a consistent order.
- Built-in recovery weeks reduce fatigue and injury risk.
- Testing 2 times per phase (baseline → final). Longer phases include technique weeks.
Dates below show our standard calendar structure (example year: 2026). Exact dates may shift slightly based on holidays and facility scheduling.
Current Phase
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Yearly Phases (Standard Year)
Phase 1 — Plyometrics & Explosive Power
Jump mechanics + explosive output
Focus: fast force production with clean takeoffs and safe landings.
What we train:
- Landing control + stiffness
- Linear + multi-directional jumps/bounds
- Explosive intent + acceleration transfer
- Optional: snatch patterning for athletic power (technique-first)
Weekly intent:
- W1: mechanics + landing quality (baseline)
- W2: linear power (jumps + sprints)
- W3: technique training + multi-directional power
- W4–5: peak intent (low volume, high quality)
- W6: final assessment + unload feel
Key Performance Indicators
- Vertical Jump
- Broad Jump
- 10m Sprint Time
- Snatch Test (optional) — technique-limited power benchmark
Key Dates:
- Baseline: Jan 5–9 (Mon: Vertical/Broad/10m; Fri: Snatch test, technique-first)
- Technique week: Jan 19–23 (Mon: Vertical/Broad/10m; Fri: Snatch technique)
- Final: Feb 9–13 (Mon: Vertical/Broad/10m; Fri: Snatch test)
Snatch Test standard: keep it technique-first (no grinders). Use a fixed load or a speed-based target.
Phase 2 — Speed & Agility
Acceleration + change of direction
Focus: sprint mechanics, deceleration control, and reactive agility.
What we train:
- First-step speed + acceleration angles
- Decel → re-accel mechanics
- Planned COD → reactive progression
Weekly intent:
- W1: baseline (10–20m + COD)
- W2: planned agility + technique
- W3: reactive + partner chaos (controlled)
- W4: final assessment + deload-style speed
Key Performance Indicators
- 10m Sprint Time
- 20m Sprint Time
- 5–10–5 (Pro Agility)
Test Dates (Mon / Tue / Thu):
- Baseline: Mon Feb 16 (10m) · Tue Feb 17 (20m) · Thu Feb 19 (5–10–5)
- Final: Mon Mar 9 (10m) · Tue Mar 10 (20m) · Thu Mar 12 (5–10–5)
Phase 3 — Conditioning & Work Capacity
Engine building + repeat effort
Focus: better pacing, higher repeat-effort output, and faster recovery.
What we train:
- Aerobic base + intervals
- Mixed modal circuits (sled/row/KB/bodyweight)
- Repeat efforts without wrecking recovery
Weekly intent:
- W1–2: base engine + pacing
- W3–4: mixed modal build + technique training
- W5–7: threshold + repeat efforts
- W8: final assessment + taper
Key Performance Indicators
- 1 Mile run
- Sally Up Challenge
- 5-Minute Row Distance
- Heart Rate Recovery (1-min) — bpm drop post-row
Key Dates:
- Baseline: Mon Mar 16 (5-min row + 1-min HR recovery) · Thu Mar 19 (1 mile)
- Technique week: Mon Apr 6 (5-min row + 1-min HR recovery) · Thu Apr 9 (Sally Up bonus)
- Final: Mon May 4 (5-min row + 1-min HR recovery) · Thu May 7 (1 mile) · Fri May 8 (Sally Up bonus)
Recovery Week
Absorb gains + reduce fatigue
Focus: restore movement quality and energy without detraining.
- ~60–70% volume
- Mobility + breathing + easy aerobic work
- No max lifts/sprints
Key Performance Indicators
- Movement quality check (coach score)
- Recovery check-in (sleep/soreness/readiness)
Check-in Dates:
- Mon May 11: Recovery check-in (readiness)
- Fri May 15: Movement quality check (coach score)
Phase 4 — Core, Back & Posterior Chain
Durability + trunk strength
Focus: trunk strength, hinge capacity, posture, and durability for sport.
What we train:
- Bracing (anti-rotation / anti-extension)
- Hinge strength + posterior endurance
- Loaded carries + posture under fatigue
Weekly intent:
- W1: baseline bracing + hinge pattern
- W2: carries + posterior endurance
- W3: technique training + unilateral posterior chain
- W4–5: trunk control + progressive loading
- W6: final check + quality deload feel
Key Performance Indicators
- Front or Side Plank Hold
- Back Extension Hold
- Loaded Carry Distance or Time
Key Dates (Mon / Tue / Thu):
- Baseline: Mon May 18 (Plank) · Tue May 19 (Back Extension) · Thu May 21 (Carry)
- Technique week: Mon Jun 1 (Plank) · Tue Jun 2 (Back Extension) · Thu Jun 4 (Carry)
- Final: Mon Jun 22 (Plank) · Tue Jun 23 (Back Extension) · Thu Jun 25 (Carry)
Phase 5 — Strength & Speed Blend
In-season ready: strong + fast
Focus: maintain strength while keeping speed and freshness high.
What we train:
- Submax strength work (quality reps, no grinding)
- Contrast training (lift + jump/sprint)
- Fatigue management for in-season athletes
Weekly intent:
- W1–3: build rhythm (moderate strength + light power)
- W4: mini deload / technique training
- W5–7: contrast work (lift + sprint/jump)
- W8–9: fatigue management + consistency
- W10: final check + unload
Note: Squat and bench are primarily built in Phase 7; in Phase 5 they’re used submax to maintain strength and support speed.
Key Performance Indicators
- Submax Strength (Squat / Bench / Trap Bar)
- Jump or Sprint After Lift
- Power Drop-Off Consistency
Key Dates:
- Baseline: Mon Jun 29 (Submax strength) · Thu Jul 2 (Jump/Sprint after lift) · Fri Jul 3 (Power drop-off)
- Technique week: Mon Jul 27 (Submax strength) · Thu Jul 30 (Jump/Sprint after lift) · Fri Jul 31 (Power drop-off)
- Final: Mon Aug 31 (Submax strength) · Thu Sep 3 (Jump/Sprint after lift) · Fri Sep 4 (Power drop-off)
Recovery Week
Reset joints + restore output
Focus: reduce stress and restore movement quality before the mobility block.
- Movement quality focus
- Light tempo runs + mobility circuits
- Short sessions — leave feeling better
Key Performance Indicators
- Movement + readiness check-in
- Coach notes: tightness, pain flags, symmetry
Check-in Dates:
- Mon Sep 7: Recovery check-in (readiness)
- Fri Sep 11: Movement quality check (coach notes)
Phase 6 — Mobility, Recovery & Longevity
Move better, feel better
Focus: improve range of motion and joint control while maintaining basic strength.
What we train:
- Active mobility + stability (control at end range)
- Controlled strength through full ROM
- Breathing and recovery habits
Weekly intent:
- W1: baseline mobility checkpoints
- W2–3: controlled strength + range improvements
- W4: final check + full reset week
Key Performance Indicators
- Ankle / Hip / Shoulder ROM Checks
- Deep Squat Quality Score
- Controlled Split Squat Depth
Test Dates (Mon / Tue / Thu):
- Baseline: Mon Sep 14 (ROM) · Tue Sep 15 (Deep Squat) · Thu Sep 17 (Split Squat)
- Final: Mon Oct 5 (ROM) · Tue Oct 6 (Deep Squat) · Thu Oct 8 (Split Squat)
Phase 7 — Strength & Hypertrophy
Build muscle + strength foundation
Focus: progressive overload and strength foundation — where squat and bench progress is built safely.
What we train:
- Squat, hinge, press, pull, carry (progressive)
- Hypertrophy volume for durability and resilience
- Technique-first progressions (no maxing required)
Weekly intent:
- W1–2: accumulation (volume + clean technique)
- W3–4: progressive overload + technique training
- W5–6: peak hypertrophy (still controlled)
- W7: strength bias
- W8: final assessment + holiday deload
Note: Bench and squat are trained heavily here. Outside Phase 7, they’re typically submax for technique, durability, or maintenance.
Key Performance Indicators
- Bench Press Estimated 1RM and %BW
- Squat Estimated 1RM and %BW
- Deadlift Estimated 1RM and %BW
Key Dates (Mon / Tue / Thu):
- Baseline: Mon Nov 2 (Squat) · Tue Nov 3 (Bench) · Thu Nov 5 (Deadlift)
- Technique week: Mon Nov 30 (Squat) · Tue Dec 1 (Bench) · Thu Dec 3 (Deadlift)
- Final: Mon Dec 21 (Squat) · Tue Dec 22 (Bench) · Thu Dec 24 (Deadlift)
Reference formulas:
RM = rep max; BW = bodyweight;
Estimated 1RM = 3RM × 1.064
%BW = (Estimated 1RM ÷ BW) × 100
Past Phases
Phase 0 — Pre-Launch
System demos + onboarding
What it was: A short intro block so athletes experience how PEAK training works.
- Phase demos (power, speed, conditioning, strength, recovery)
- Partner-focused finishers
- Great for first-time athletes
Ready to Train?
View the schedule and reserve sessions through LegitFit.
Premium memberships can train in multiple time slots; Standard is tied to one time slot.