Refine the edge

Expert training

A complete four-week performance plan for experienced trainees: advanced strength, power-focused practice, and structured conditioning with room to recover.

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Cadence

3 sessions / week

Sessions

50–70 minutes

Outcome

Performance focus

Expert program

Four weeks of deliberate performance progression.

For experienced trainees who already own the major movement patterns and can manage challenging but controlled work. Power work is always optional and should feel crisp, not reckless.

Timeframe

4 weeks

Equipment

Free weights + conditioning option

Cadence

3 days + optional

Keep it flexible.

Barbell or dumbbells, rack or stable bench, pull-up option, and a bike, rower, incline walk, or open space for conditioning. Swap equipment without forcing a setup that compromises position.

Choose your focus

Same level, a clearer emphasis.

Your selection changes the coaching layer across all four weeks, not the safe base plan.

Strength Building Fat Burning

Fat Burning

Keep resistance work central while using safe, higher-density finishers and sustainable daily movement.

Keep the listed resistance work controlled, then use the optional density or conditioning work at a pace that preserves form. Choose a low-impact modality when joints or energy ask for it; do not turn every session into a test.

Week 1

Establish the performance baseline

This week's progression

Set conservative working loads and prioritize technically clean power. Leave roughly 2–3 reps in reserve on strength work.

Fat Burning this week

Use a comfortable circuit pace with complete technique. Add an easy walk or similar daily movement when it fits your routine.

Full-body session

Session A · Squat + power

55–65 minutes

Build lower-body strength, then express power with low-volume quality jumps.

Warm-up

8 minutes: easy bike or walk, ankle rocks, hip airplanes, squat patterning, and two practice jump landings.

Power primer

4 sets of 3

• Box jump or fast step-up — reset between reps

Strength block

4 sets

• Front squat — 5 reps
• Weighted pull-up or pulldown — 6 reps

Support block

3 rounds

• Single-leg RDL — 8 reps per side
• Farmer carry — 30–40 meters

Cool-down

5 minutes easy movement, calves, hips, and relaxed breathing.

Rest

Power: 60–90 seconds between sets. Strength: 2–3 minutes. Support block: 60–90 seconds as needed.

Effort

Power: RPE 6/10, every rep sharp. Strength: RPE 7/10.

Full-body session

Session B · Hinge + press

55–65 minutes

Train a strong hinge and overhead power without turning the session into a grind.

Warm-up

8 minutes: easy cardio, hamstring sweeps, hip hinges, shoulder circles, and light push-press practice.

Power primer

4 sets of 3

• Medicine-ball chest pass or explosive incline push-up

Strength block

4 sets

• Trap-bar deadlift — 4 reps
• Push press — 5 reps

Support block

3 rounds

• Barbell hip thrust — 8 reps
• Chest-supported row — 10 reps

Cool-down

5 minutes easy walk, upper-back mobility, and a calm exhale.

Rest

Rest 2–3 minutes between strength sets and 60–90 seconds in the support block.

Effort

Strength: RPE 7/10. Keep the final rep technically comparable to the first.

Full-body session

Session C · Total-body conditioning

45–55 minutes

Keep resistance quality while building a measured engine.

Warm-up

7 minutes: easy cardio, dynamic lunge reach, hinge patterning, and light carries.

Strength circuit

3 controlled rounds

• Goblet squat — 8 reps
• Dumbbell floor press — 8 reps
• Single-arm row — 10 reps per side

Conditioning

10 minutes: 40 seconds steady / 20 seconds easy

• Bike, rower, incline walk, or low step-up — keep pace repeatable

Trunk + carry

2 rounds

• Dead bug — 6 reps per side
• Farmer carry — 30 meters

Cool-down

5 minutes of easy movement and a simple note on pace and recovery.

Rest

Rest 60–75 seconds between circuit rounds. Use the easy conditioning interval to settle your breathing.

Effort

Strength: RPE 6–7/10. Conditioning: RPE 6/10, never an all-out effort.

Nutrition check-in

Plan one reliable pre- or post-training meal this week using foods you already enjoy. Aim for enough fuel to arrive steady and recover without overcomplicating it.

Fat Burning: Focus on regular meals, satisfying protein-rich foods, fiber-rich plants, hydration, and simple planning that helps you feel prepared. No restrictive rules or outcome promises are needed.

Recovery check-in

Record loads, jump option, and conditioning pace. A useful baseline is one you can recover from and repeat.

Fat Burning: Pair training with gentle daily movement, hydration, sleep routines, and genuine rest. Sustainable consistency matters more than adding harder sessions.

Week 2

Build repeatable force

This week's progression

Add a small amount of load or one set only where Week 1 remained crisp. Keep power volume unchanged.

Fat Burning this week

Keep transitions smooth and add a short, low-impact finisher only if you can recover well for the next session.

Full-body session

Session A · Squat + power

60–65 minutes

Nudge squat volume while keeping the same quiet, confident landings.

Warm-up

Repeat Week 1 and include two light front-squat ramp sets.

Power primer

5 sets of 3

• Box jump or fast step-up — reset between reps

Strength block

5 sets

• Front squat — 4 reps
• Weighted pull-up or pulldown — 6 reps

Support block

3 rounds

• Single-leg RDL — 8 reps per side
• Farmer carry — 40 meters

Cool-down

5 minutes easy movement and lower-body mobility.

Rest

Power: 60–90 seconds. Strength: 2–3 minutes. Support: 60–90 seconds.

Effort

Power: RPE 6/10. Strength: RPE 7–8/10 without missed reps.

Full-body session

Session B · Hinge + press

60–65 minutes

Add a small loading step while protecting the hinge and overhead finish.

Warm-up

Repeat Week 1 and include two light hinge ramp sets.

Power primer

5 sets of 3

• Medicine-ball chest pass or explosive incline push-up

Strength block

5 sets

• Trap-bar deadlift — 3 reps
• Push press — 4 reps

Support block

3 rounds

• Barbell hip thrust — 8 reps
• Chest-supported row — 10 reps

Cool-down

5 minutes easy movement, lats, and hips.

Rest

Rest 2–3 minutes between strength sets; use a full 90 seconds before demanding presses.

Effort

Strength: RPE 7–8/10, leaving a clean rep in reserve.

Full-body session

Session C · Total-body conditioning

50–55 minutes

Build a little more density without sacrificing the resistance patterns.

Warm-up

7 minutes: easy cardio, dynamic lunge reach, and light carries.

Strength circuit

4 controlled rounds

• Goblet squat — 8 reps
• Dumbbell floor press — 8 reps
• Single-arm row — 10 reps per side

Conditioning

12 minutes: 40 seconds steady / 20 seconds easy

• Bike, rower, incline walk, or low step-up — maintain a smooth output

Trunk + carry

2 rounds

• Dead bug — 7 reps per side
• Farmer carry — 35 meters

Cool-down

5 minutes easy movement and relaxed breathing.

Rest

Rest 60–75 seconds between strength rounds. Keep conditioning transitions calm.

Effort

Strength: RPE 7/10. Conditioning: RPE 6–7/10.

Nutrition check-in

Choose a grocery or preparation habit that makes a satisfying meal easier after training. Simple repeatable options beat a complicated food rule.

Recovery check-in

Check that your next-day energy, sleep, and joint comfort still support the plan. If not, repeat Week 1 loading.

Fat Burning: Pair training with gentle daily movement, hydration, sleep routines, and genuine rest. Sustainable consistency matters more than adding harder sessions.

Week 3

Peak quality, not fatigue

This week's progression

This is the highest-intent week: use strong but repeatable loads and stop power work before speed fades.

Fat Burning this week

Maintain resistance quality while building repeatable conditioning density. Stay able to speak in brief sentences during aerobic work.

Full-body session

Session A · Squat + power

60–70 minutes

Practice heavy, composed squats and low-volume explosive intent.

Warm-up

8–10 minutes: easy cardio, mobility, squat ramp sets, and a few submaximal jumps.

Power primer

5 sets of 2

• Box jump or broad jump to stick — reset fully

Strength block

5 sets

• Front squat — 3 reps
• Weighted pull-up or pulldown — 5 reps

Support block

3 rounds

• Single-leg RDL — 6 reps per side
• Farmer carry — 40 meters

Cool-down

5–7 minutes easy movement and lower-body mobility.

Rest

Power: 75–90 seconds. Strength: 2–3 minutes or longer if bracing and bar speed need it.

Effort

Power: RPE 6–7/10. Strength: RPE 8/10, no grinding.

Full-body session

Session B · Hinge + press

60–70 minutes

Apply high intent to a low-rep hinge and a clean overhead drive.

Warm-up

8–10 minutes: easy cardio, hinge prep, shoulder control, and light ramp sets.

Power primer

5 sets of 2

• Medicine-ball chest pass or explosive incline push-up

Strength block

5 sets

• Trap-bar deadlift — 2 reps
• Push press — 3 reps

Support block

3 rounds

• Barbell hip thrust — 6 reps
• Chest-supported row — 8 reps

Cool-down

5–7 minutes easy walking, upper-back mobility, and breathing.

Rest

Rest 2–3 minutes between strength sets; take longer if speed or position is fading.

Effort

Strength: RPE 8/10 with a technically clean final rep.

Full-body session

Session C · Total-body conditioning

50–60 minutes

Keep conditioning purposeful rather than turning it into a recovery cost.

Warm-up

7–8 minutes: easy cardio, dynamic mobility, and two light circuit rounds.

Strength circuit

4 controlled rounds

• Goblet squat — 8 reps
• Dumbbell floor press — 8 reps
• Single-arm row — 10 reps per side

Conditioning

12 minutes: 45 seconds steady / 15 seconds easy

• Bike, rower, incline walk, or low step-up — choose the lowest-impact option that stays smooth

Trunk + carry

2 rounds

• Dead bug — 8 reps per side
• Farmer carry — 40 meters

Cool-down

5 minutes easy movement; finish feeling capable of another normal day.

Rest

Rest 60–75 seconds between strength rounds. Reduce conditioning pace if technique or breathing gets ragged.

Effort

Strength: RPE 7/10. Conditioning: RPE 7/10, controlled throughout.

Nutrition check-in

Keep familiar meals and hydration available around harder sessions. Fueling enough to train well is a practical performance habit, not a demand for perfection.

Recovery check-in

Create a little more space for sleep and easy movement. Harder work earns more recovery, not extra punishment.

Fat Burning: Pair training with gentle daily movement, hydration, sleep routines, and genuine rest. Sustainable consistency matters more than adding harder sessions.

Week 4

Consolidate and assess

This week's progression

Reduce total volume while keeping purposeful technique. Finish with clear notes on what to repeat, load, or scale next.

Fat Burning this week

Choose the version you can sustain: reduce a round or use easy movement rather than forcing intensity when fatigue is high.

Full-body session

Session A · Squat + power

50–60 minutes

Keep the squat pattern strong and finish power work with your cleanest option.

Warm-up

7 minutes: easy cardio, mobility, squat patterning, and light ramp sets.

Power primer

3 sets of 3

• Box jump or fast step-up — reset between reps

Strength block

3 sets

• Front squat — 4 reps
• Weighted pull-up or pulldown — 6 reps

Support block

2 rounds

• Single-leg RDL — 6 reps per side
• Farmer carry — 30 meters

Cool-down

5 minutes easy movement and lower-body mobility.

Rest

Rest fully: 2–3 minutes for strength and 60–90 seconds for support.

Effort

Power: RPE 6/10. Strength: RPE 7/10, leave energy for the next block.

Full-body session

Session B · Hinge + press

50–60 minutes

Rehearse strong positions with lower fatigue and an even overhead drive.

Warm-up

7 minutes: easy cardio, hinge prep, shoulder control, and light ramps.

Power primer

3 sets of 3

• Medicine-ball chest pass or explosive incline push-up

Strength block

3 sets

• Trap-bar deadlift — 3 reps
• Push press — 4 reps

Support block

2 rounds

• Barbell hip thrust — 6 reps
• Chest-supported row — 8 reps

Cool-down

5 minutes easy walking and upper-back mobility.

Rest

Rest 2–3 minutes between strength sets and keep support work unhurried.

Effort

Strength: RPE 7/10; finish every set looking like the first.

Full-body session

Session C · Total-body conditioning

40–50 minutes

Move well, get a useful aerobic dose, and leave the week with energy.

Warm-up

6 minutes: easy cardio, dynamic mobility, and a light circuit round.

Strength circuit

3 controlled rounds

• Goblet squat — 8 reps
• Dumbbell floor press — 8 reps
• Single-arm row — 10 reps per side

Conditioning

8 minutes: 40 seconds steady / 20 seconds easy

• Bike, rower, incline walk, or low step-up — end at the same pace you started

Trunk + carry

2 rounds

• Dead bug — 6 reps per side
• Farmer carry — 30 meters

Cool-down

5 minutes easy movement and a brief reflection on the block.

Rest

Rest 60–75 seconds between circuit rounds. Use the easy interval for calm breathing.

Effort

Strength: RPE 6–7/10. Conditioning: RPE 6/10.

Nutrition check-in

Keep the one or two food and hydration habits that made training feel more manageable. Let them support your next block without adding restrictive rules.

Recovery check-in

Review your log: choose one movement to progress, one to maintain, and one recovery habit to keep. Repeat this block only after a lighter week or when readiness is steady.

Fat Burning: Pair training with gentle daily movement, hydration, sleep routines, and genuine rest. Sustainable consistency matters more than adding harder sessions.

A quick safety note. Use loads and variations that let you keep a stable brace and repeatable positions. Stop a set if technique changes sharply, and choose low-impact conditioning or a scaled power option when joints, fatigue, or space make the original option a poor fit.

Exercise lessons

Practice the details, then make them yours.

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Lesson 01 · Expert

Front squat

Own a tall, braced squat with a balanced foot and deliberate control out of the bottom.

Form cues

Create a stable front-rack position.
Breathe and brace before each descent.
Keep pressure balanced through the full foot.

Common mistakes

Elbows dropping in the bottom.
Losing brace before the ascent.
Shifting pressure into the toes.

Expert adjustment

Scaling: use a goblet squat, safety-bar squat, or a reduced range while rebuilding position. Progression: add a pause or tempo before increasing load.

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Voiceover cues

Set a strong front rack and take a full breath before you descend.
Stay balanced through your whole foot as you sit between your hips.
Drive up with your chest tall and elbows active.

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Lesson 02 · Expert

Trap-bar deadlift

Create force from a braced hinge while keeping the load close and the finish calm.

Form cues

Brace before breaking the floor.
Push through the full foot.
Stand tall without leaning back.

Common mistakes

Jerking the first rep from the floor.
Letting hips rise faster than the chest.
Overextending at lockout.

Expert adjustment

Scaling: elevate the handles or use dumbbells from blocks. Progression: add load gradually or use a clean, lower-volume speed set only when every pull is crisp.

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Voiceover cues

Build tension before you lift, then push the floor away.
Let hips and chest rise together as the handles stay close.
Finish tall and controlled, then guide the load down with the same position.

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Lesson 03 · Expert

Push press

Transfer a controlled leg drive into an overhead press without losing rib or shoulder position.

Form cues

Dip straight down with a quiet torso.
Drive through the floor before pressing.
Finish with the ribs stacked below the load.

Common mistakes

Turning the dip into a forward lean.
Pressing before the legs finish driving.
Flaring the ribs to chase lockout.

Expert adjustment

Scaling: use one dumbbell, a strict press, or a landmine press. Progression: increase load only if the dip, drive, and overhead finish remain smooth.

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Voiceover cues

Set your brace, then make a short, vertical dip.
Drive hard through the floor and let the legs start the weight moving.
Press to a strong overhead finish without leaning back.

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Lesson 04 · Expert

Weighted pull-up

Build a strong vertical pull from a stable shoulder and controlled full-body line.

Form cues

Start from active shoulders.
Keep ribs quiet as you pull.
Lower under control to a comfortable full hang.

Common mistakes

Kicking to create momentum.
Shrugging into the ears.
Dropping too quickly from the top.

Expert adjustment

Scaling: use bodyweight, a band, an assisted machine, or pulldowns. Progression: add small load only after controlled bodyweight sets are repeatable.

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Voiceover cues

Start long through the arms with your shoulders active.
Pull your elbows toward your ribs without swinging your legs.
Lower with control and reset your position before the next rep.

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Lesson 05 · Expert

Barbell hip thrust

Train powerful hip extension while keeping the ribs and pelvis stacked at the top.

Form cues

Set the upper back securely on the bench.
Drive through the whole foot.
Pause with hips and ribs stacked.

Common mistakes

Overarching through the low back.
Pushing mostly through the toes.
Letting knees drift inward.

Expert adjustment

Scaling: use a dumbbell, a glute bridge, or shorter range. Progression: add a brief top pause before increasing load.

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Voiceover cues

Set your upper back and feet so the position feels stable.
Drive through the floor and bring your hips up with a steady exhale.
Pause at a stacked finish, then lower under control.

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Lesson 06 · Expert

Single-leg RDL

Challenge the hinge, balance, and hip control while keeping the pelvis square to the floor.

Form cues

Reach the free leg long behind you.
Keep hips level as you hinge.
Move slowly enough to keep the standing foot grounded.

Common mistakes

Opening the hip to chase range.
Rounding to reach the weight lower.
Rushing through the balance demand.

Expert adjustment

Scaling: use a wall, kickstand stance, or bodyweight range. Progression: use a contralateral load or a longer controlled lowering phase.

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Voiceover cues

Root your standing foot, then send the free leg long behind you.
Keep your hips level as you hinge from the hip crease.
Return slowly, keeping your balance instead of chasing extra range.

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Lesson 07 · Expert

Box jump

Express power with a low-risk landing and a height you can own quietly.

Form cues

Choose a box that allows a quiet landing.
Swing arms and drive through the floor.
Land soft, stable, and tall before stepping down.

Common mistakes

Choosing height that forces a knee tuck.
Landing with knees collapsing inward.
Jumping down repeatedly when stepping down is available.

Expert adjustment

Scaling: use a low box, broad-jump-to-stick, fast step-ups, or a medicine-ball chest pass. Progression: add height only when landings stay quiet and controlled.

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Transcript preview

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Voiceover cues

Pick a height you can land on quietly without chasing range.
Load your hips, swing your arms, and drive through the floor.
Land soft and stable, then step down to reset.

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Lesson 08 · Expert

Farmer carry

Build trunk stiffness and gait control while carrying load with a calm, tall posture.

Form cues

Stand tall with weights close to your sides.
Walk with quiet, even steps.
Keep ribs stacked over the pelvis.

Common mistakes

Leaning away from the load.
Shrugging hard into the ears.
Taking rushed, uneven steps.

Expert adjustment

Scaling: reduce load, distance, or carry one implement suitcase-style. Progression: add distance or load only while posture stays steady.

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Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues

Pick up the weights with a strong brace and stand tall.
Walk slowly enough to keep your steps quiet and even.
Keep your ribs stacked and shoulders long until you set the load down.

Use the right level

Choose the version that lets you maintain calm, deliberate reps. If you have pain, a new injury, or a health concern, pause and seek a qualified professional's guidance.

Progress only when control is there.