Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

*Week 2: Building Explosive Power** You’ll notice slight rep adjustments this week, but the overall structure stays familiar and that’s intentional. **Your Focus This Week: Speed and Intent** Now that you’ve learned the movement patterns, it’s time to elevate your training. This week is all about **rate of force development** how quickly you can generate power. Here’s what that means: 👉🏽Move with intention- Every rep should be purposeful. Focus on explosive concentric movement (the “push” or “lift” phase) while maintaining perfect form. 👉🏽Power ≠ sloppy- Explosive doesn’t mean fast and out of control. It means generating maximum force with crisp, controlled technique. 👉🏽Embrace the pause: You’ll add longer pauses at the bottom of your main lifts. This eliminates momentum and forces your muscles to fire harder on the way up, building raw strength and power from a dead stop. 😮‍💨😮‍💨You may find yourself much more exhausted and winded after your sets this week. That’s completely normal! Explosive movements demand more from your cardiovascular and nervous systems. If you’re breathing harder and feeling more fatigued, it means you’re doing it right, you’re training at a higher intensity. **The Bottom Line**: You’re training your nervous system to recruit muscle fibers faster and more efficiently. Get comfortable being uncomfortable in those pauses, then explode out with confidence. This is where real athletic power is built. Let’s go! 💪 ----- This upper body session builds pushing and pulling strength while developing explosive power and shoulder stability. You’ll work through powerful rows, presses, and dynamic movements that challenge multiple planes of motion. Choose appropriate weights that allow you to move with intention and speed, you should still be struggling to finish your last few reps within the rep ranges given. This workout builds a strong, powerful, athletic upper body.