TIER 4: MAX
MASTER-LEVEL TRAINING
This isn’t just advanced training — it’s performance with no margin for error. Tier 4: MAX is where Irvine’s top athletes and professionals prove they can sustain precision under pressure, recover on command, and execute at the highest standard. Entry is earned. Retention is tested.
WHO THRIVES AT MAX
You don’t get here by trying hard. You get here by moving sharp, recovering fast, and executing without error.
You treat training like your career: you show up early, lock in focus, and execute every rep with surgical precision.
THE PROFESSIONAL
You lead by example. Others mirror your posture, your pace, and your unspoken code of discipline.
THE STANDARD BEARER
Effort isn’t enough—you demand flawless form under load. Every movement is calibrated, every angle perfected.
THE PRECISIONIST
You refuse to plateau. Each session is your opportunity to push your ceiling higher—no shortcuts allowed.
THE RELENTLESS CLIMBER
IF YOU’RE STILL ASKING IF MAX IS FOR YOU, IT’S PROBABLY NOT
ELITE MOVEMENT STANDARDS
These aren’t workouts. They’re filters. Every rep proves control — or exposes weakness. One slip, you’re out. MAX demands proof, not effort.
FRONT SQUAT (3 REPS @ 1.25X BW)
✔ Full depth, upright chest
✔ Elbows high, no knee cave
❌ No collapsing, lean, or shallow reps
This test demands posture, core control, and leg strength under load. Elbows drop, knees cave, depth fades — you fail.
DEADLIFT (3 REPS @ 2X BW)
✔ Neutral spine, tight lats
✔ Full lockout, controlled descent
❌ No bounce, hitching, or grip fails
The trap bar deadlift must be clean from setup to lockout. It tests full-body tension and delivers power through the hips — with no breaks in grip, spine, or core.
SPLIT SQUAT ( 50–70 LB DB) 6RPL
✔ Knee stacked, upright torso
✔ 3:1 tempo, full range
❌ No wobble, lean, or rushed tempo
Unilateral work exposes every imbalance. This tempo-controlled split squat tests lower body strength, joint control, and balance under fatigue.
BOX JUMP (36" FROM 6" DROP)
✔ Clean drop to jump transfer
✔ Stick landing, hips locked
❌ No stutter step, no stumble
This test demands coordination, power, and control. Absorb the drop, explode up, and stick a 36" landing — no hesitation, no breaks.
PULL-UPS (10 STRICT REPS)
✔ Dead hang to chin over bar
✔ Smooth rhythm, clean form
❌ No kip, no break, no bounce
You must complete 10 dead-hang-to-chin reps without swinging, kipping, or shortening range. It demands grip endurance, upper body symmetry, and mental stamina.
PUSH PRESS (10 REPS @ 75% BW)
✔ Vertical dip + full lockout
✔ Bar path stacked over midfoot
❌ No lean-back or press-outs
This is a raw power output test. Your hips initiate, your core stabilizes, and the bar finishes overhead — locked out, no question. It’s a vertical movement, not a backbend.
RENEGADE ROW + BURPEE (15 REPS)
✔ Row tight, full push-up
✔ Jump tall, clean transitions
❌ No twist, collapse, or lag
This compound movement fuses anti-rotation core control with push/pull explosiveness. Each rep demands a clean row, a strict push-up, and a fluid vertical jump.
CARRY GAUNTLET (UNI 50 LB KB)
✔ Smooth transitions, upright core
✔ Suitcase → Rack → Overhead (per side)
❌ No breaks, tilts, or resets
This test demands posture, grip endurance, and precise control under shifting loads — all while under fatigue. The moment you break posture, the test resets.
SINGLE-LEG BOX JUMP TO STICK
✔ Land soft and stable on same foot
✔ Hold landing 2 full seconds
❌ No heel clips or mid-air adjustments
This test separates raw jumpers from real athletes. Launch off one leg, land on the same leg, and stick it. No hops, no collapse — just control, power, and precision.
EXECUTION > EFFORT. EVERY REP. EVERY TIME.
Tier 4 athletes recover as hard as they train. This test measures how much you can give — and how fast you bounce back.
MAX CAPACITY GAUNTLET
500m Row + 10 DB Burpees Circuit
✔ Under 3:00 for row + DB circuit
✔ Sprint avg < 3.0 sec with clean form
✔ HR reset in 3:00 or coach fails it
❌ Bad form, effort, or recovery = reset
This is controlled chaos. Row, press, burpee — all under fatigue. We’re testing max output with clean form, on the clock, without collapse.
5 x 20-yard sprints
✔ 5 total sprints on a 30-second clock
✔ Each sprint under 3.0 seconds
✔ Form and drive stay sharp
❌ Missed times or stumbles = fail
Tier 4 stays sharp under speed and fatigue. Five clean sprints, no falloff. Miss the mark — you're Tier 3.
Recovery Reset: 2-Minute Window
✔ HR returns to 60–70% max in 2 minutes
✔ Controlled breathing and upright posture
✔ No hands on knees, slouching, or pacing
❌ Poor recovery = fatigue or bad HR
Recovery separates one-time effort from repeat performance. In Tier 4, you’re expected to rebound fast — or you fail.
IN SUMMARY:
The MAX capacity gauntlet is A 7-minute test of output, repeatability, and recovery — under real pressure.
Start with a 3:00 cap:
500m row, 10 squat-to-press (2×35 lb), 10 lateral burpees. Heart rate spikes, mechanics must stay clean. Any time left is your only reset.
At 3:00, launch into 5 sprints of 20 yards — one every 30 seconds. You must average under 3.0 seconds without breaking form.
At 5:30, recovery begins.
In 2:00, your heart rate must drop to 60–70% max. No pacing. No hands on knees. No visible collapse.
This test doesn’t just measure effort — it measures composure. Push hard. Recover fast. Perform again.
Fail any part, and you reset. Pass it, and you're not just fit — you're Tier 4.
ONLY THE DISCIPLINED REPEAT AT THIS LEVEL
Tier 4 isn’t just about strength or speed — it’s how you carry yourself. Discipline shows in every rep, every recovery, every session. Fall below the standard, and you’re out.
MAX BEHAVIOR STANDARDS
Arrive early. Move with urgency. Transition without wasting time. Every rep and rest has a purpose. Nothing is casual.
OWN YOUR SESSION
Stay tall after the set. Control breathing. Reset posture. Don’t collapse or pace. Recovery should look practiced — because it is.
RECOVER WITH INTENT
At Tier 4, leadership is quiet. Clean form and consistency speak louder than words.
LEAD WITH EXECUTION
From warm-up to cooldown, every action is intentional. No drifting, checking out, or sleepwalking through sets.
STAY LOCKED IN
Train with precision. Know when to push and when to stay sharp. Don’t confuse effort with excellence.
CONTROL INTENSITY
No reps skipped. No corners cut. The standard holds whether eyes are on or not. The work is the proof.
INTEGRITY FIRST
Make adjustments, not excuses. If something’s off, solve it and move forward. Mentality matters more than circumstances.
PROBLEM SOLVE
Before a single rep, look like you belong. The way you walk, lift, and recover reflects the standard — visibly.
ACT THE PART
IF THE STANDARD ISN’T VISIBLE, IT DOESN’T EXIST.
Tier 4 doesn’t care how hard it felt. If it’s not clean, it doesn’t count. Hype fades — execution stays.
WHAT DOESN’T COUNT
MAX isn’t about flashes of potential. It’s about consistency under pressure — start to finish. If you fade, you’re not ready.
❌ INCONSISTENT EFFORT
Tier 4 isn’t about surviving — it’s about controlled recovery. Lose your breath, posture, or composure, and you’re out.
❌ POOR PACING
Tier 4 athletes own the process. If you need reminders, you’re not leading — you’re lagging.
❌ LACK OF LEADERSHIP
Fast isn’t elite if form breaks down. At Tier 4, you don’t just move quick — you hold the standard under stress.
❌ POOR CONTROL
Moving weight isn’t enough. At Tier 4, power without control fails. Precision wins — every rep.
❌ BAD MECHANICS
Intensity means nothing without execution. At MAX, sharp beats sweaty — every time.
❌ FAKING REPS
AT THIS LEVEL DISCIPLINE DOESN’T SLIP — EVER.
HOW TO STAY AT TIER-4
Tier 4 isn’t permanent. Slip on standards, lose the badge. The work doesn’t stop — it sharpens.
Progress takes consistency. Show up, stay sharp — or reset.
✅ CONSISTENCY
Training isn’t attendance — it’s visible, measurable progress.
✅ PROGRESSION
You know what you're building and why it matters.
✅ PURPOSE
You don’t just go hard — you go clean, controlled, and locked in.
✅ COMPOSURE
Recovery isn’t optional — it’s trained like your sets.
✅ RECOVERY
You show up ready every time — consistent, focused, and locked in.
✅ STANDARD
STANDARD HELD. OR STANDARD LOST.
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