TIER 2: CHARGE BUILDING ATHLETIC CAPACITY.
Once you’ve mastered the basics in Tier 1 and can keep good form as the work gets harder, we introduce barbells, dumbbells, and other systems to build strength and power.
LOADED PROGRESSION
8 MOVEMENT STANDARDS.
I add weight, but form never slips. These 8 movements teach you to control the weight on the way down and keep both sides even. Loads are listed for men and boys 16–17, then women, girls 13–17 and boys 13–15, then ages 8–12.
- 01
GOBLET SQUAT
8REPS
- Load: 25% · 25% · 12% of bodyweight
- 3-second slow descent
- Elbows inside knees at bottom
- Tall chest (no “dumping”)
WHYBuilds leg density while teaching the core to stay upright under load.
PHOTO · GOBLET SQUAT - 02
TRAP BAR DEADLIFT
8REPS
- Load: 1× · 0.75× · 0.5× bodyweight
- Vertical drive (no hips rising)
- Squeeze armpits (lat tension)
- Neutral head & spine
WHYThe gold standard for building total-body strength with minimal spine stress.
PHOTO · TRAP BAR DEADLIFT - 03
RFE SPLIT SQUAT
6PER LEG
- Each hand: 15% · 10% of bodyweight · ages 8–12 none
- 3-second controlled descent
- Front knee stable (no wobble)
- Active core bracing
WHYFixes side-to-side imbalances and “bulletproofs” the knees.
PHOTO · RFE SPLIT SQUAT - 04
LOADED STEP-UP
6PER LEG
- Each hand: 15% · 10% of bodyweight · ages 8–12 none
- Knee-height box, bottom toes up
- Full hip drive at top
- Level pelvis throughout
WHYDevelops the leg power you need for sprinting and jumping.
PHOTO · LOADED STEP-UP - 05
TEMPO PUSH-UP
10REPS
- Reps: 10 · 8 · 8
- 3-sec descent, 1-sec pause
- Rigid plank line (no sag)
- Elbows tucked at 45°
WHYBuilds upper body “armor” and shoulder blade stability.
PHOTO · TEMPO PUSH-UP - 06
INVERTED ROW
8REPS
- 2-second squeeze at top
- Initiate with shoulder blades
- Straight body line
- No “neck reaching” for bar
WHYEssential for posture and balancing out heavy pushing movements.
PHOTO · INVERTED ROW - 07
FARMER’S CARRY
40YARDS
- Each hand: 50% · 35% · 25% of bodyweight
- Crush the handles (grip)
- Shoulders down & back
- Steady breathing, no breath-holding
WHYBuilds “real-world” strength and core stiffness.
PHOTO · FARMER’S CARRY - 08
RKC PLANK
20SEC HOLD
- Max tension throughout body
- Active elbow-to-toe pull
- Squeeze glutes hard
- Focus on “stiffness”
WHYTeaches the body to create a “rigid shield” to protect the spine.
PHOTO · RKC PLANK
THE TIER 2 DIFFERENCE
YOU LEARNED TO MOVE. NOW MOVE AGAINST RESISTANCE.
This is where you build the muscle and bone that make you harder to break. I increase the load only when your technique is repeatable. Expect 8–12 weeks here before you’re ready for speed work in Tier 3.
PERFORMANCE STANDARDS
WORK CAPACITY TESTS.
Lifting heavier is half of Tier 2. The other half is your engine. These tests show you can keep putting out power and recover fast enough for Tier 3.
TEST 01
SLED PUSH INTERVALS.
4 × 40-yard pushes on the TANK® M1 at Level 3 (about 200–260 lb of resistance at test pace), one push every 90 seconds. The sled doesn’t lie: if you’re fading, it slows down. Ages 8–12: 3 pushes at Level 2 (about 110 lb at test pace), each under 45 seconds.
THE STANDARDS
<30S
Each push · men and boys 16–17
<38S
Each push · women, girls 13–17 and boys 13–15
10%
Last push within 10% of the first. Consistency is the real test.
25+BPM
Heart rate drop in the first minute after the last push (20+ for ages 40 and up)
Low hips, full drive. Posture holds while you’re tired.
PURPOSEShows you can repeat hard pushes while you’re tired.
TEST 02
BATTLE ROPE CIRCUIT.
4 rounds: 20s battle ropes → 20s medicine ball slams → 20s rest, 4 minutes total. Ball: 25 lb for men and boys 16–17, 14 lb for women, girls 13–17 and boys 13–15. Ages 8–12: 3 rounds with a 10 lb ball. This tests your ability to keep your output when your system is already taxed.
THE STANDARDS
0
Breaks during either 20s work interval
4:00
Total time for all 4 rounds
10+
Slams in every 20-second round (8+ for ages 8–12)
TALK
Speak in full sentences before each round starts
Full slams: ball all the way overhead, drive it down with your hips, pick it up with a flat back.
PURPOSEShows you can keep working when your lungs are already burning.
I DON’T TEST TO FAIL YOU. I TEST TO PROTECT YOU.
Being strong for one rep is easy. Being capable for an entire hour is the standard. If your body can’t recover between sled pushes, it isn’t ready for the nervous-system load of a heavy max-effort lift.
READY FOR TIER 3?
CHARGEPEAK.
Moving to Tier 3 takes mastery of loaded movements and real work capacity. I don’t rush the process. I make sure your muscles, tendons and joints are ready for fast, explosive work. Preview Tier 3 →
FIVE THINGS TO MOVE UP
- 01
TISSUE MATURITY.
At least 8 weeks in Tier 2 with no missed weeks. That’s the time your tendons and ligaments need to adapt to the heavy loads of Tier 2.
- 02
LOADED MASTERY.
Perfect, stable form on all 8 Tier 2 movements. You prove you can control the weight before I ask you to move it fast.
- 03
ENGINE READINESS.
Pass both work capacity tests above. High-velocity training needs an engine that recovers between sets.
- 04
TRAIN LIKE A PRO.
Punctuality, focus and intent. Tier 3 movements are technically demanding and need your full concentration.
- 05
COACH APPROVAL.
I confirm when your nervous system and joints are ready for the “Peak” intensity of Tier 3.
COACH’S NOTE
Staying in Tier 2 isn’t staying behind. It’s getting ahead.
Your body adapts on its own schedule. This is where I build the armor (muscle density and tendon strength) that protects you from injury in the higher tiers. Most people spend 8–12 weeks here. I watch your movement every session, and when your quality stays perfect as the loads go up, I know your foundation is permanent. Rushing to explosive work with weak mechanics is the fastest way to the sidelines. I build you to last.
READY TO BEGIN?
FIND YOUR
TIER.
Every client starts with a free 60-minute assessment. I’ll find your baseline, screen for injury risks and show you exactly where you start.