The Tier Three Fitness Competitors Program (Part 2)

By now you’re feeling the strength gains.  At my home box, my intermediate athletes that did at least four sessions per week saw an average strength increase of 13%.  They worked incredibly hard and had great results.  If you can finish part two I expect that you will see the same increases, if not better.  Keep reading for all the details about The Tier Three Fitness Competitors Program (Part 2).

I do not recommend starting this program off with part two, unless you’d like to incur training injuries that is.  You need to start off with Part 1 of the competitors program.

Now, for those that have been doing this program, you will find that you are currently close to working with your one rep maxes that you put into the spreadsheet.  I really want to encourage you to be smart and not go for those small PR’s.  Stick to the plan, and after the final deload you will be set for PR city!

Cycle 3

This is by far the heaviest cycle for the whole program.  The strength portion alone is probably going to take around 45 minutes or so, and that’s ok.  I would encourage each of you to take plenty of rest, 3-4min between your most challenging sets.  Remember the strength portion isn’t about conditioning!


HERE IS THE PDF FOR PART TWO


The WODs are still challenging as well, but they are a bit shorter as we get to the final weeks before deload.  It’s important to know that these weeks are going to be very hard, and I wouldn’t be surprised if you feel like you can barely finish some of these sessions.  That’s to be expected, and you need to hang in there.

If you want to get three free guides, and a little bonus that will cover the basics of strength training, fat loss, and creating awesome WODs then click here to join the Tier Three Team. It’s totally free and we have over

Cycle 4

Hallelujah, the final deload is here.  For the strength portion we are going moderately heavy across all the movements.  The WODs are a about as challenging as the last cycle and this is by design.

Deloads allow your body to recover from the cumulative stress you’ve placed on it over the last several weeks.  This is really where your gains come from, so resist the temptation to try and “add in” some extra work.

How to properly PR your lifts 

I always recommend a very thorough warm up.  Ideally something like 5 minutes of moderate rowing, or assault biking.  I then like to do some calisthenics related to the moves I’m going to max, i.e push ups for bench, air squats for back squat.

I then move onto the empty bar and do 15 or so reps nice and slow.  As I add weight on the warm up sets I like to pause at the bottom and explode up as fast as I can.  I find this mentally helps when you get a nice bounce out f the hole on your PR attempts.  I won’t do a lot of reps only 3 or so until I get close to my PR attempts where I drop to singles.

Usually I will plan on 3-4 PR attempts.  The first will be right above my old PR.  The second will be 10-15 lbs heavier, and depending on how that feels I’ll go another 5-10 lbs for the third.  If that still feels pretty good then you can go for one final, all the stars aligned PR.

I don’t recommend going for more attempts because of the increased risk of injury.  These are very heavy loads, and the more time you spend moving them the more time you have for something to go wrong.  Remember real fitness is a long term game.

If you want to learn even more than I can include here than check out my ebook!

The Next Phase of Programming

I know you were secretly worried that this was the end of the program.  Well, rest assured that this will continue on throughout the year.  I anticipate the next cycle to continue on with strength work, but it will have more overall volume from other areas, i.e gymnastics, and conditioning.

If you are ready for Cycle 3, then click here.

I wish you the best of luck with this section of the program, and as always if you have any questions you should comment below, where I can answer them ASAP.  Good luck, but remember I never asked for you safe word!

The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity. This web site is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Crossfit Inc. All product and company names are the registered trademarks of their original owners. The use of any trade name or trademark is for identification and reference purposes only and does not imply any association with the trademark holder of their product brand.

12 thoughts on “The Tier Three Fitness Competitors Program (Part 2)”

  1. Hi Jake, thanks for publishing such awesome programming. Is there any chance you have Part 2 in a format where we can copy and paste the text, such as like you did with Part 1 in the .xls format?

    Reply
  2. Jake,
    If I want to add another crossfit workout to this program what do suggest? For example, your 10 weeks of hell program has multiple crossfit workouts. I also read about competitors doing multiple ones too–I just dont know how to program it.

    Reply
  3. I’m on week 5 day 2 of the program. The pull-ups are at 1×8@70% and so on. What does that mean percentage wise?

    After 4 years of doing Crossfit in a gym, my husband and I have made our garage our gym after 2 Crossfit gyms closing on us. I’m so glad I ran across your programming. I also bought your book on programming my own workouts. Thank you!

    Reply
    • I’m glad you’ve been enjoying the programming and thanks for the purchase. If you haven’t remember you can join the facebook group for the book. The 70% is of 1 RM weighted pull up. If you aren’t there yet then do 5 sets of the hardest pullups you have , strict, kipping, banded.

      Reply
  4. Hi Jake,
    great program I have been following the growth, strenght and now the competitive program, great programs and great results.
    There something I don’t get in week 9-10-11 when it comes to weight.
    Last rep calls for each week calls for 95%-96%-98%; the spreadsheet has, for the same weeks, the weight at 100.3%-102%-105%, is this by design?

    thank you

    Reply
    • Thanks for the kind words Marco. That might just be an oversight on my part. Go with the spreadsheet numbers as the percents are just rounded from the spreadsheet.

      Reply
  5. thanks for the reply, I need to apologize though, PDF and spreadsheet do match, turns out I got was reading the wrong column :-DDD
    Sorry, and thank you again

    Reply

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