MESO—03MESOCYCLE

Power Realisation — 4 Weeks

Low-volume, high-quality speed and power work that converts an existing strength base into expressed force. Every set stops while it is still fast.

GOAL
Power & Athleticism
LEVEL
Advanced
LENGTH
4 weeks
SESSIONS
4 per week

This block converts strength into speed. It follows a strength intensification phase and assumes the force is already there — it will not build a base, only express one. Weeks 1 and 2 develop each quality separately: Olympic derivatives, jumps and throws, kept to low reps with long rest. Weeks 3 and 4 combine them, adding change-of-direction work and contrast pairs so heavy and fast sit in the same session. It sets up a competition period, a sport pre-season, or a return to accumulation. Total weekly volume is deliberately low; the sessions are short and the rest periods are long, and both are the point.

WHO IT'S FOR
  • →Athletes coming out of a completed strength block with tested numbers
  • →Field and court athletes entering a pre-season
  • →Lifters who move heavy loads slowly and want that to change
  • →Anyone with a competent hang clean and push press already in their training
BEFORE YOU START
  • →Three or more years of training, including at least six months of barbell Olympic derivatives coached in person
  • →Squat at or above 1.5× body weight and a hang clean at or above 0.75× body weight
  • →Able to land a box jump quietly and absorb a depth drop from 40 cm without knee collapse
  • →Coming directly out of a strength block — do not enter this from detraining or a layoff
EQUIPMENT
BarbellBoxMed ballConesDumbbellWall
DevelopmentWeeks 1–2

Train each power quality on its own day with full recovery between efforts, so quality never degrades inside a session. Volume is intentionally low.

  1. MondayOlympic Derivatives — Hang Clean and Push PressSets of 2 and 3. Stop when speed drops.Power · 55 min
  2. TuesdayEasy 30 min bike or walkFlush only. Nothing that leaves legs heavy.
  3. WednesdayLower Body Power — Jumps and BoundsMeasure the first jump. Stop when you are 5 percent below it.Power · 45 min
  4. ThursdayRest
  5. FridayContrast Training — Heavy and Fast PairsHeavy set, 90 s rest, then the fast pair.Power · 60 min
  6. SaturdayMed Ball Power — Throws and SlamsIntent on every throw. Low total reps.Power · 40 min
  7. SundayRest

PROGRESSIONHold load constant across both weeks and add one set per session in week 2 — never reps within a set. Every set ends the moment bar speed, jump height or throw distance drops below 95 percent of the day's best effort, even if sets remain on the sheet. Rest a full 3 minutes between power sets.

RealisationWeeks 3–4

Combine qualities and add change of direction, so force is expressed under less predictable conditions. Weekly volume drops again while output rises.

  1. MondayOlympic Derivatives — Hang Clean and Push PressFewer sets than week 2, same or slightly heavier bar.Power · 55 min
  2. TuesdayEasy 30 min bikeLegs must be fresh for Wednesday.
  3. WednesdaySpeed and Agility ComboFull recovery between reps. This is not conditioning.Agility · 50 min
  4. ThursdayRest
  5. FridayContrast Training — Heavy and Fast PairsHeavy set at 85 percent, then the jump inside 2 min.Power · 60 min
  6. SaturdayLower Body Power — Jumps and BoundsLow volume. Highest single jump of the block should land here.Power · 45 min
  7. SundayRest

PROGRESSIONCut total power sets by roughly 20 percent from week 2 and add agility work in its place. Loads on the Olympic derivatives move up 2.5 kg only if week 2 bar speed held across all sets. In week 4, drop to two sets per movement and keep the rest — this week should feel easy and fast, not hard.

PROGRESSION RULES
  • →Sets end on speed, not on the rep count written down. A slow rep is the last rep.
  • →Rest 3 minutes between power sets, 90 seconds inside a contrast pair. Cutting rest turns this into conditioning and defeats the block.
  • →Add sets, never reps within a set. Power sets stay at 2 to 3 reps throughout.
  • →Load moves on the Olympic derivatives only when bar speed held across every set the previous week — then 2.5 kg.
  • →Weekly volume falls across the block. Week 4 should be the lightest and the fastest week of the four.
  • →Any joint pain on landing stops the jump work for that session. Substitute med ball throws and reassess next week.
WHAT WE MEASURE
  • →Countermovement jump height, measured on a mat or by reach, at the start and end of the block
  • →Standing broad jump distance, best of three, same two points
  • →10 m sprint time from a standing start, timed with gates or on video
  • →Hang clean 3-rep max, tested in the week before the block only
  • →5-0-5 change of direction time, tested at the end of week 4

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