TIER 2: CHARGE
Structure meets intent. Apply resistance, control, and pacing to your foundation.
Build measurable strength with purpose.
For athletes who've mastered Tier 1 fundamentals. Load your movements, increase
intensity, and train with precision. 2x weekly training required.
FOR: PRIME GRADUATES • RESULTS-DRIVEN ATHLETES • LOCAL PROFESSIONALS
LOADED PROGRESSION
TIER 2 MOVEMENT STANDARDS
These movements build on Tier 1 foundations by introducing progressive
resistance, tempo control, and increased complexity. Precision under load is
non-negotiable.
FRONT-LOADED SQUATS
8 REPS
- Load positioned at chest level
- Maintain upright torso throughout
- Full depth with control
- No forward lean or collapse
PROGRESSION:
Progressive loading from Tier 1 bodyweight squats
TRAP BAR DEADLIFTS
8 REPS
- Neutral spine maintained from start
- Drive through full foot
- Hip and knee extension synchronized
- Controlled eccentric phase
PROGRESSION:
Builds on Tier 1 hinge pattern with load
RFE SPLIT SQUATS
6 REPS PER LEG
- Rear foot elevated 12-15 inches
- Vertical shin on front leg
- Torso stays upright
- Controlled tempo throughout
PROGRESSION:
Advanced single-leg work from Tier 1 lunges
LOADED STEP-UPS
6 REPS PER LEG
- External load held safely
- No push from trailing leg
- Full hip extension at top
- Controlled descent
PROGRESSION:
Adds resistance to Tier 1 step-up pattern
TEMPO PUSH-UPS
10 REPS (3-0-1 TEMPO)
- 3 seconds down, no pause, 1 second up
- Chest to floor contact
- Rigid body position maintained
- No sagging or piking
PROGRESSION:
Increased time under tension from Tier 1
WEIGHTED INVERTED ROWS
8 REPS
- Additional load managed safely
- Full range of motion
- Shoulders retracted at top
- Body stays rigid throughout
PROGRESSION:
Loaded progression from Tier 1 pull movement
HEAVY FARMER'S CARRY
DISTANCE/TIME DEPENDENT
- Significant load carried
- Perfect posture under heavy load
- Smooth, controlled walking
- No compensations or tilting
PROGRESSION:
Increased load from Tier 1 carries
RKC PLANK
MAX TIME HOLD
- Maximum tension plank variation
- Active posterior chain engagement
- Perfect alignment maintained
- No movement or shifting
PROGRESSION:
Advanced core stability from Tier 1
TIER 2 DIFFERENCE
Tier 2 introduces progressive resistance, tempo manipulation, and advanced variations. You're no longer just moving—you're moving with intent, control, and measurable load.
Requires training 2x per week minimum. Your coach will progressively increase loads based on your performance and readiness. Expect 8-12 weeks at this tier before advancement consideration.
PERFORMANCE TESTING
CONDITIONING TESTS
Tier 2 demands more than strength. These conditioning tests ensure you can
perform under fatigue while maintaining quality movement.
500 METER ROW TEST
Complete 500 meters on the rowing machine with proper form and pacing
STANDARDS:
- Men: < 2:15
- Women: < 2:30
- Smooth, consistent form (no slamming)
- HR recovery within 3 minutes
- Poor form or failed time = reset
PURPOSE:
Tests aerobic conditioning, pacing, and recovery. You must maintain clean form under effort while controlling rhythm and breath—start to finish.
6 X 20-YARD SPRINT
Six max-effort 20-yard sprints with prescribed rest intervals
STANDARDS:
- Men: 3.0–3.5 sec
- Women: 3.2–3.7 sec
- 30 seconds between reps
- No more than one sprint with >10% drop-off
- Missed times or breakdown = test failed
PURPOSE:
This test exposes your repeat sprint ability—how well you apply force, recover fast, and stay sharp under fatigue. Speed isn't enough. Control and intent must carry through.
WHY CONDITIONING MATTERS
Strength without conditioning is incomplete. These tests ensure you can maintain quality movement when fatigued—a critical skill for athletic performance and injury prevention.
Your coach will test these periodically throughout Tier 2 and use the results to program your conditioning work. Passing both tests is required before advancing to Tier 3.
READY FOR TIER 3?
ADVANCEMENT REQUIREMENTS
Moving to Tier 3 requires proven mastery of loaded movements, conditioning
capacity, and unwavering consistency. Earn your progression through
demonstrated excellence.
TRAIN 2X PER WEEK
CONSISTENTLY
Maintain consistent twice-weekly training schedule for 8-12 weeks minimum.
MASTER ALL 8 MOVEMENT
STANDARDS
Demonstrate proficiency with progressive loads on all Tier 2 movement patterns.
PASS BOTH CONDITIONING
TESTS
Meet standards on 500M row and 6×20-yard sprint tests with proper form.
DEMONSTRATE BEHAVIORAL
DISCIPLINE
Consistently show punctuality, focus, effort, and training maturity.
COACH CONFIRMATION
REQUIRED
Your coach must approve advancement based on readiness and performance.
THE TIER 2 TIMELINE
Most athletes spend 8-12 weeks in Tier 2 before advancing to Tier 3. This time allows for progressive loading, adaptation to increased training frequency, and development of conditioning capacity.
Your coach tracks your progress weekly—movement quality under load, conditioning test results, consistency, and behavioral standards. All factors must align before advancement is approved.
WHAT HAPPENS IF YOU'RE NOT READY?
If you haven't met the standards, you stay in Tier 2. This isn't failure—it's smart programming. Rushing advancement leads to injury and regression. Trust the process.
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