TIER 2: CHARGE
Tier 2 is where structure meets intent. CHARGE takes the foundation you’ve earned and applies resistance, control, and pacing—so every rep builds toward something real.
SHARPEN YOUR PERFORMANCE
WHO BENEFITS FROM CHARGE
If you’ve built your base, CHARGE gives you the structure, resistance, and pacing to turn clean movement into measurable progress.
In Irvine? CHARGE gives you focused coaching—no crowds, no chaos, just results.
GRADUATES OF PRIME
You’re done guessing. CHARGE gives you structure, resistance, and real progress—no gimmicks, no wasted reps.
RESULTS-DRIVEN CLIENT
You’ve passed the fundamentals. Now you’re ready for structure, resistance, and movement that demands more control.
LOCAL PROFESSIONAL
You have solid coordination and body awareness—and now need programming that builds power and sharpens form.
DEVELOPING ATHLETES
STRUCTURE ISN’T A RESTRICTION—IT’S THE REASON YOU PROGRESS
MOVEMENT STANDARDS
Before you chase intensity, prove you can handle structure under load. These eight standards require strength, control, and clean execution—no shortcuts.
8 FRONT-LOADED SQUATS
✔ Upright torso, braced core
✔ Full depth with knee + foot alignment
❌ No collapsing or weight shift
Builds full-body strength through posture and midline control. Reinforces thoracic positioning under load and drives power from hips to knees.
6 TRAP BAR DEADLIFTS
✔ Flat back, even pull from the floor
✔ Smooth lockout with neutral spine
❌ No bouncing, rounding, or early hip rise
Develops posterior chain strength while demanding spinal integrity. Teaches load control under tension with clean hinge mechanics.
RFE SPLIT SQUATS (6PL)
✔ Upright posture, stable front foot
✔ Knee tracks, full range maintained
❌ No bouncing, collapsing, or knee dive
Builds single-leg strength, balance, and stability. Exposes weaknesses and reinforces clean joint control through the entire range.
STEP-UP (LOADED, HIGH BOX) 6PL
✔ Full foot drive, controlled top
✔ No trail leg push or hop
❌ No lean, collapse, or skipping lockout
Tests unilateral power and precision. Sharpens control under elevation and builds confident hip and knee drive.
10 TEMPO PUSH-UPS (3-0-1)
✔ Smooth tempo, tight midline
✔ Chest to ground, full lockout
❌ No sag, worming, or flared elbows
Builds pressing strength and endurance through controlled tempo. Improves scapular rhythm, shoulder health, and bracing.
8 WEIGHTED INVERTED ROWS
✔ Chest to bar, rigid body
✔ Full range with control
❌ No sagging hips or momentum
Strengthens upper-body pulling with full-range control. Trains scapular stability and anti-momentum force under load.
FARMER’S CARRY (HEAVY)
✔ Upright torso, balanced gait
✔ Steady pace, tight core
❌ No lean, tilt, or clunky steps
Teaches how to maintain posture and breathe under load. The most overlooked movement in fitness — but one of the most telling.
RKC PLANK
✔ Glutes tight, ribs down
✔ Press through floor, breathe under tension
❌ No arch, shrug, or shaking
Maxes out core tension in a static hold. Sharpens breathing, reinforces bracing, and teaches full-body stillness under pressure.
STRENGTH WITHOUT CONTROL DOESN’T COUNT HERE.
CONDITIONING TEST
It’s not just about speed or effort—it’s about control under fatigue. These tests reveal whether you can move with purpose when your body wants to quit.
500 METER ROW
✔ Men: < 2:15 Women: < 2:30
✔ Smooth, consistent form (no slamming)
✔ HR recovery within 3 minutes
❌ Poor form or failed time = reset
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
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.
✔ 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
IT’S NOT JUST HOW FAST YOU GO — IT’S HOW WELL YOU RECOVER AND DO IT AGAIN.
Your habits outside the gym shape your progress inside it.
BEHAVIOR STANDARDS
Start each session with intent—no rushed warm-ups, no wasted time.
1. BE ON TIME
Know your routine and handle it like it matters.
2. OWN YOUR WARM-UP
Apply feedback the first time. Focus builds progress.
3. PAY ATTENTION
Show up at least 1×/week. Growth requires frequency.
4. TRAIN CONSISTENTLY
Recovery, sleep, and nutrition are part of training.
5. RESPECT THE WORK
Don't just rest—recover with purpose between rounds.
6. RECOVER INTENTIONALLY
7. HAVE THE RIGHT ATTITUDE
Stay coachable. Stay accountable.
Your results are earned—not gifted. Own the process.
8. TAKE RESPONSIBILITY
CHARGE athletes don’t guess—they track.
9. KNOW YOUR NUMBERS
10. SHOW UP WITH A PURPOSE
No autopilot. You train with purpose, pace, and a clear standard.
DISCIPLINE DOESN’T GET LOUDER — IT GETS SHARPER.
WHAT DOESN’T COUNT
CHARGE rewards execution — not effort alone. If you're cutting corners, you're not progressing. Here's what doesn’t move you forward.
If you’re not tracking what you lifted last session, you’re not training — you’re guessing. Progress is measured.
❌ GUESSING YOUR WEIGHTS
If you have to swing it, bounce it, or use speed to fake strength — it’s not CHARGE-level execution.
❌ UCONTROLLED REPS
No log, no adjustments, no awareness — no forward movement. If it’s not written, it’s not improving.
❌ UNTRACKED PROGRESS
❌ TRYING WITHOUT ADJUSTING
Trying” doesn’t get credit. Listening, applying, adjusting — that’s what earns progression.
Going halfway doesn't earn anything here. If the movement isn't full range with control, it doesn’t count.
❌ PARTIAL REPS
The clock doesn’t wait. Neither does the standard. On time, warmed up, and ready to train — or don’t count it.
❌ SHOWING UP LATE
Distracted effort leads to distracted results. Every rep, every set, every session should have purpose.
❌ TRAINING WITHOUT INTENT
You don’t earn progression if you avoid the work that keeps you in the game. Recovery is part of training.
❌ SKIPPING RECOVERY
EFFORT WITHOUT STRUCTURE IS JUST MOTION. AND MOTION DOESN’T COUNT.
HOW TO ADVANCE TO TIER 3
Precision under pressure is what earns PEAK.
✅ TRAIN 2X/WEEK CONSISTENTLY
Real progress is steady, not sporadic.
✅ MASTER ALL TIER 2 MOVEMENTS
You’ve shown control where it counts—under pressure.
✅ COACH CONFIRMS READINESS
Proven in training. Signed off by your coach.
Your progress is documented, not guessed.
✅ TRACK YOUR PROGRESS
You recover fast and stay sharp—rep after rep.
✅ PASS CONDITIONING TESTS
✅ UPHOLD BEHAVIOR STANDARDS
You train like Tier 3—before the promotion.
PROGRESS DOESN’T ASK. IT PROVES.
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