TIER 3: PEAK
ADVANCED ATHLETIC TRAINING
At FullRange Athletics in Irvine, Tier 3: PEAK is designed for athletes who've mastered the basics and are now aiming for excellence. Whether you're preparing for collegiate recruitment, professional tryouts, or personal milestones, our program provides the tools and support to elevate your performance.
Athletes and adults who’ve already mastered the fundamentals and are ready to improve performance under pressure. If you move well and train hard, this is where we dial it in.
WHO THRIVES AT PEAK
Athletes focusing on refining movement mechanics under increased loads and speeds.
THE TECHNICIAN
Individuals preparing for high-stakes competitions, seeking to enhance strength and precision.
THE COMPETITOR
Professionals dedicated to surpassing personal fitness goals through structured, high-intensity training.
THE ADULT ON A MISSION
Those desiring measurable improvements and accountability in their fitness journey.
THE PROOF-SEEKER
IF YOU’RE ASKING FOR MORE, PEAK ANSWERS WITH DEMAND
PEAK MOVEMENT STANDARDS
These 8 advanced patterns expose inconsistencies and reinforce control under stress. You don’t just move — you execute.
TRAP BAR DL + CARRY (3 ROUNDS)
✔ 3 clean reps @ 1.5x bodyweight
✔ Immediate 10-yd carry, no rest
❌ No bounce, rounding, or leaning
A full-body test of hinge strength and postural integrity. Pull cleanly from the floor, then walk 10 yards without losing core tension or grip.
10 FRONT RACK SPLIT SQUATS
✔ Front shin vertical, full depth
✔ Torso upright, no hip shift
❌ No lean, back foot collapse, or wobble
Targets single-leg strength, hip control, and posture. Stay tall with balanced load through both feet—no collapsing, no compensating.
DEPTH DROP + BROAD JUMP
✔ Upright posture, stable front foot
✔ Knee tracks, full range maintained
❌ No bouncing, collapsing, or knee dive
Build reactive power by stepping down and immediately rebounding into a forward jump. Control the landing, then launch without hesitation.
TRX SINGLE-LEG ROW (8 REPS)
✔ Hips square, full pull
✔ Leg stays elevated
❌ No twisting or using momentum
Pull with precision on one foot—no twists, no kicks, no cheating. This challenges midline stability and upper-body control under imbalance.
BOSU PUSH-UP + TAP (10 REPS)
✔ Chest below hands, tight midline
✔ Controlled tap each rep
❌ No torso sag or shifting
A core-heavy upper-body test. Perform each rep on an unstable surface, then tap shoulder-to-shoulder while keeping hips and spine locked in.
LATERAL BOUND + VERTICAL (3/LEG)
✔ Balanced landing → vertical hop
✔ No extra steps or corrections
❌ No drift or missed timing
Jump sideways, land solid, and explode upward—all on the same leg. Demands coordination, leg stiffness, and multi-directional control.
3-HURDLE REACTIVE HOPS
✔ Hips square, neutral spine
✔ No movement through the torso
❌ No lean, twist, or elbow flare
Stay light and fast across three quick hops. Timing, rhythm, and body alignment must stay sharp from start to finish.
10 CABLE ANTI-ROTATION PRESS
✔ Hips square, neutral spine
✔ No movement through the torso
❌ No lean, twist, or elbow flare
Press with one arm while resisting twist. This drill challenges your ability to stay braced and generate force without rotation or sway.
SLOPPY IS A KILLER. PEAK MEANS PRESSURE-PROOF.
This isn’t about going all out—it’s about staying composed when intensity rises. Every rep, breath, and recovery window reveals whether your engine supports your effort.
PEAK CAPACITY TEST
1000M ROW (OBSIDIAN SURGE WATER ROWER)
Tests aerobic conditioning, pacing, and the ability to maintain form under effort. Reinforces breath control, rhythm, and post-effort recovery.
✔ Men under 4:00 / Women under 4:30
✔ Smooth, consistent form (no slamming)
✔ HR recovery within 3 minutes
❌ Poor form or failed time standard
10-MINUTE EMOM
✔ 5 Burpees + 10 Kettlebell Swings
✔ Start on the minute — no missed reps
✔ Clean reps, unbroken sets, steady pace
❌ Missed rounds or bad form = fail
Designed to assess repeat sprint ability — a key performance trait for both athletes and serious adult clients. It tells you who can apply force repeatedly with control, efficiency, and intent — not just once.
HEART RATE RECOVERY STANDARD
✔ HR drops to ≤65% within 3 minutes
✔ Breathing steady, posture composed
✔ No pacing, slouching, or lying down
❌ HR stays high or recovery looks forced
Tests the body’s ability to come back down after high effort — a marker of conditioning, not just grit. Recovery is proof of readiness.
ENDURANCE UNDER PRESSURE. RECOVERY UNDER CONTROL.
BEHAVIORAL STANDARDS
Movement matters. But in PEAK, so does how you show up, focus, and train. These 8 standards separate performers from participants.
Every result traces back to your work. Effort isn’t optional at this level — it’s expected. The clock doesn’t lie, and neither do your reps.
1. OWN YOUR EFFORT
Showing up isn’t enough. You walk in with a reason, a focus, and a goal behind every rep. Effort without purpose is just noise.
2. BRING INTENTION
Anyone can train when it’s easy. What matters is how you respond when fatigue hits or things don’t go as planned. Reset, refocus, and finish.
3. RESPOND TO ADVERSITY
Reps don’t count unless they’re clean. Volume doesn’t matter if the movement breaks down. Fast is good. Clean is better.
4. TRAIN WITH PRECISION
Recovery isn’t passive. You fuel well, sleep with purpose, and manage stress like it’s part of your training — because it is.
5. RECOVER LIKE IT MATTERS
Progress takes time. The ones who win here are the ones who track, refine, and repeat. No hacks. No hype. Just work.
6. RESPECT THE PROCESS
If you miss a lift, own it. If you skip a session, adjust. Responsibility is the standard — no hiding, no blaming.
7. BE ACCOUNTABLE
High effort is expected — but without chaos. Stay sharp, move with control, and execute under pressure.
8. COMPOSURE IS KING
PROGRESS BREAKS WHEN DISCIPLINE DOES.
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.
❌ MAX EFFORT WITH CONTROL
You don’t muscle into MAX. If form breaks under pressure, you’re not ready.
❌ BREAKING DOWN UNDER LOAD
If you're redlining every session, you're not performing — you're surviving. MAX moves with control, not panic.
Still need cues to warm up or recover? You’re not leading — you’re trailing.
❌ NEEDING REMINDERS
MAX doesn’t wait for motivation. Missed weeks or spotty effort reset your status. Consistency is the cost.
❌ NOT TRAINING HARD
❌ LACK OF INTENT
If your sleep and nutrition are weak, your results will be too. MAX is 24/7.
❌ NUMBERS OVER QUALITY
Heavy weight means nothing if the reps are sloppy. MAX is earned with control, not shortcuts.
AT THIS LEVEL DISCIPLINE DOESN’T SLIP — EVER.
MAX isn’t about doing more. It’s about doing it right—clean reps, fast recovery, and consistent performance. Tier 4 is earned, not claimed.
HOW TO ADVANCE TO TIER 4
✅ CONSISTENT TRAINING
Consistency builds progress. Missed 1 week? Start over.
You’re not just attending—you’re improving. Better movement. Smarter lifts. Measurable results.
✅ YOU NEED TO PROGRESS
No wasted reps. You train with purpose and know exactly why.
✅ MOVE WITH A PURPOSE
Going hard means nothing if it’s not clean. You stay sharp, controlled, and locked in—even tired.
✅ TRAIN WITH COMPOSURE
Recovery isn’t optional—it’s part of the program. If you’re always drained, you’re not ready to level up.
✅ RECOVER LIKE A PRO
You don’t need eyes on you to stay sharp. Your focus shows up before you do.
✅ BE THE STANDARD
PROGRESS DOESN’T ASK. IT PROVES.
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