TIER 2: CHARGE BUILDING ATHLETIC CAPACITY
Earn the right to lift heavy. For athletes who have mastered the Tier 1 foundation. We introduce barbells, dumbbells, and explosive speed work once your movement patterns are stable under pressure.
LOADED PROGRESSION
TIER 2 MOVEMENT
STANDARDS
We add weight, but we never sacrifice form. These 8 movements focus on eccentric control and structural balance. Precision under load is the only way to build a high-performance engine.
GOBLET SQUAT
- 3-Second Slow Descent
- Elbows Inside Knees at Bottom
- Tall Chest (No "Dumping")
- Drive Through Full Foot
TRAP BAR DEADLIFT
- Vertical Drive (No Hips Rising)
- Squeeze Armpits (Lat Tension)
- Neutral Head & Spine
- Controlled Reset Each Rep
RFE SPLIT SQUAT
- 3-Second Controlled Descent
- Front Knee Stable (No Wobble)
- Vertical Shin Position
- Active Core Bracing
LOADED STEP-UP
- Bottom Toes Up (No Kicking)
- Full Hip Drive at Top
- Silent Landing on Descent
- Level Pelvis Throughout
TEMPO PUSH-UP
- 3-Sec Descent, 1-Sec Pause
- Full Scapular Spread at Top
- Rigid Plank Line (No Sag)
- Elbows Tucked at 45°
INVERTED ROW
- 2-Second Squeeze at Top
- Initiate with Shoulder Blades
- Straight Body Line
- No "Neck Reaching" for Bar
FARMER'S CARRY
- Crush the Handles (Grip)
- Shoulders Down & Back
- Nasal Breathing Only
- Perfect Postural Control
RKC PLANK
- Max Tension Throughout Body
- Active Elbow-to-Toe Pull
- Squeeze Glutes Hard
- Focus on "Stiffness"
THE TIER 2 DIFFERENCE
In Tier 1, you learned to move. In Tier 2, you learn to move against resistance. This is where you build the structural integrity (muscle and bone density) that makes you harder to break.
Requires 2x weekly minimum. We progressively increase load only when technique is repeatable. Expect 8-12 weeks here to build a foundation that supports elite power in the next phase.
PERFORMANCE STANDARDS
WORK CAPACITY TESTS
Tier 2 isn't just about lifting heavier. It's about building your engine. These tests ensure you can produce power consistently and recover quickly, preparing you for the high-intensity demands of Tier 3.
500 METER ROW
A max-effort test of "Lactic Power." We are looking for consistent power output from the first stroke to the last.
- Men: < 2:15 | Women: < 2:30
- Consistent Power (No "Fading" at the end)
- Heart Rate drops 30+ beats in the 1st minute
- Perfect Posture maintained while tired
REPEAT SPRINT ABILITY
6 x 20-Yard Sprints with 30s rest. This measures how fast you can "re-charge" your explosive energy.
- Men: 3.0–3.5s | Women: 3.2–3.7s
- Minimal Drop-off (Sprint 6 matches Sprint 1)
- Strict 30-Second Rest Periods
- Nasal Breathing used during recovery
WORK CAPACITY & RECOVERY
Being strong for one rep is easy. Being capable for an entire hour is the standard. These tests prove your cardiovascular system is ready to support the high-intensity strength work in Tier 3.
We don't test to fail you. We test to protect you. If your body can't recover from a sprint, it isn't ready to handle the nervous system load of a heavy max-effort lift.
READY FOR TIER 3?
ADVANCEMENT
REQUIREMENTS
Moving to Tier 3 requires mastery of loaded movements and significant work capacity. We don't rush the process; we ensure your body is physically "thickened" and ready for the demands of high-velocity training.
TISSUE MATURITY
Consistent twice-weekly training for 8-12 weeks. This is the time required for tendons and ligaments to adapt to the heavy loads of Tier 2.
LOADED MASTERY
Demonstrate perfect, "stable" form on all Tier 2 movements. You must prove you can control the weight before we ask you to move it fast.
ENGINE READINESS
Meet the standards on the 500M row and Sprint tests. High-velocity training requires an engine that can recover between sets.
TRAIN LIKE A PRO
Consistent punctuality, focus, and intent. Tier 3 movements are technically demanding and require your total concentration.
COACH APPROVAL
Your coach will confirm when your nervous system and joint health are ready to handle the "Peak" intensity of Tier 3.
THE ADAPTATION PHASE
Biological adaptation cannot be rushed. Tier 2 is where we build the "armor"—muscle density and tendon strength—that protects you from injury in the higher tiers.
Most athletes spend 8-12 weeks here. We monitor your movement weekly. When your quality remains perfect as the loads increase, we know your foundation is permanent.
THE GOAL IS LONGEVITY
Staying in Tier 2 isn't staying behind; it's getting ahead. Rushing to explosive movements with weak mechanics is the fastest way to the sidelines. We build you to last.