TIER 3: PEAK EXERTING ELITE POWER
Bridge the gap between the weight room and the field. This tier is for athletes who have built their strength base and are ready to turn it into explosive speed. We focus on vertical power, elite sprint mechanics, and deceleration control.
ADVANCED ATHLETICS
TIER 3 MOVEMENT
STANDARDS
We bridge the gap between strength and speed. These patterns demand mastery of the basics plus Rate of Force Development and Reactive Control. This is where athletes are made.
DEADLIFT + CARRY
- Max Tension Lift (Elite Load)
- Immediate Transition to Walk
- Zero Postural Breakdown
- Nasal Breathing Under Load
FRONT RACK SPLIT SQUAT
- Barbell in High Front Rack
- Thoracic Extension (Chest Up)
- Vertical Shin / Stable Knee
- Explosive Drive on Ascent
DEPTH DROP + JUMP
- Step Off Box (No Jump Off)
- "Stiff" Landing Mechanics
- Instant Forward Explosion
- Minimize Ground Contact Time
ROTATIONAL SLAM
- Max Intent Rhythmic Slams
- Full Hip & Core Rotation
- Aggressive Triple Extension
- Synchronized Breathing
REACTIVE PUSH-UP
- Explosive Drive Off Bosu
- Alternate Hand Tap at Top
- Diaphragmatic Breathing
- Zero Trunk Movement
LATERAL BOUND + JUMP
- Max Distance Side-to-Side
- Stick Landing on One Leg
- Immediate Vertical Explosion
- Control Every Landing
ELASTIC HURDLE HOPS
- Toes Up (Dorsiflexion) in Air
- Minimal Ground Contact
- Ankle Stiffness Focus
- Rhythm and Flowing Speed
ANTI-ROTATION PRESS
- Statue-Like Core Stillness
- Diaphragmatic Breathing
- Resist Maximum Rotation
- Shoulders Packed Down
TIER 3 DEMANDS
We earn complexity. Tier 3 is where strength becomes athletic weaponry. These movements demand the highest level of nervous system focus and reactive stability.
Expect 12+ weeks at this tier to bridge the gap between "gym strong" and "game fast." We increase impact only when your landing mechanics are bulletproof.
ADVANCED TESTING
CAPACITY TESTS
Tier 3 demands more than just speed; it demands Sustained Power. These tests evaluate your engine's ability to produce force under extreme fatigue and recover your system instantly.
1000 METER ROW
A brutal test of sustained power and mental fortitude. This distance forces you to balance max intensity with elite pacing strategy.
- Men: < 4:00 | Women: < 4:30
- Negative Splits (Faster 2nd 500m)
- Consistent Stroke Power (No "Fading")
- Controlled breathing recovery post-test
10-MINUTE EMOM
5 Burpees + 10 Kettlebell Swings every minute. This measures your mechanical consistency under high metabolic stress.
- Complete all reps within 45 seconds
- Perfect Form on every rep (Zero Sag)
- Mechanical consistency (1st rep = last rep)
- Efficient transition and rest management
HR RECOVERY
The metric of an elite athlete. How fast can your nervous system switch from "Attack" to "Recover"?
- HR drops 30+ beats in the first 60 seconds
- HR reaches ≤65% Max within 3 minutes
- Nasal-only breathing during recovery
- Calm, controlled mental state post-effort
WORK CAPACITY
WHY SUSTAINED OUTPUT MATTERS
Short bursts of speed are easy. Holding that speed for an entire game is the hallmark of an elite athlete. These tests reveal your ability to pace, strategize, and maintain mechanics when your body is screaming to stop.
RECOVERY IS A WEAPON
We don't just train you to go hard; we train your system to reset. Your ability to bring your heart rate down quickly is the single biggest indicator of your "Vagal Tone"—your body's ability to handle high-level stress.
ELITE MINDSET
BEHAVIORAL
STANDARDS
Tier 3 isn't just about physical ability; it's about mental maturity. These are the high-performance habits that separate the athletes from the hobbyists.
INTENT
Don't just "do" the rep. Move with maximum intent and explosive effort every single time.
PRECISION
At high speeds, small errors lead to big problems. We chase technical perfection in every movement.
RESILIENCE
A missed lift isn't a failure; it's feedback. Analyze the error, reset your system, and go again.
FOCUS
The gym is a high-performance lab. Leave the phone in the bag and keep your head in the session.
PRO RECOVERY
You can't train like an athlete if you sleep like an amateur. Performance happens in your sleep.
CONSISTENCY
Trust the science. Progress isn't linear, but showing up regardless of the day makes it permanent.
OWNERSHIP
Don't blame external factors. Own your results, own your effort, and own your journey.
COMPOSURE
Stay regulated under pressure. Panic kills power. Breathe, stay calm, and execute.
COMPOSURE UNDER PRESSURE
WHY COMPOSURE MATTERS
When fatigue sets in, technical precision is the first thing to disappear. Tier 3 teaches you to regulate your nervous system so you can execute elite moves even when your body is gassed.
HOW WE ASSESS
I watch how you respond to adversity—like a missed benchmark or a grueling conditioning set. Do you crumble, or do you reset? Your mental resilience is our biggest indicator of Tier 4 readiness.
MAXIMUM OUTPUT
EARNING TIER 4
Tier 4 is reserved for athletes pushing the absolute limit of their genetic potential. You don't just "move up" to Tier 4—you prove your nervous system can handle it.
ELITE DISCIPLINE
Collegiate and pro-level results require pro-level attendance. 12+ weeks of flawless consistency in Tier 3 is the entry fee.
MECHANICAL AUTOMATICITY
You must move with perfect mechanics without "thinking." If you are still analyzing form, you aren't ready for Tier 4 velocity.
INTENTIONAL VIOLENCE
Every rep is an attack. You move the bar and the floor with maximum explosive intent. No passive training allowed.
CULTURAL LEADERSHIP
Tier 4 athletes set the tempo for the room. You don't just train; you elevate the standards for every athlete around you.
24-HOUR ATHLETE
Tier 4 creates a massive CNS debt. Elite sleep, hydration, and nutrition are mandatory to survive the workload.
RESULTS-DRIVEN
You don't ask for Tier 4—your performance displays it. Your speed and strength numbers must leave no room for debate.
THE BIOLOGICAL CEILING
Tier 4 (Max) is for the dedicated few pursuing elite athletic competition. It requires surgical precision, autonomic resilience, and a mindset that refuses to settle for "good enough."
Most athletes will thrive in Tier 3 for years. Transitioning to Tier 4 is a conscious decision to push into the highest 1% of athletic preparation.
COACH'S NOTE
Tier 3 is where "the magic happens" for most. Tier 4 is for those who need to squeeze every millisecond of speed out of their biology. Master the Peak before you chase the Max.