Maverick is the first program of three part series. It is 4-weeks long and designed to develop extended duration work capacity, e.g. high intensity metabolic and muscular work 25-30 minutes in duration. Concurrently, you will work to maintain strength and work some speed endurance.


You will need a fully equipped gym or garage gym, along with a course with marked/known distances.


Over the course of the three part series, the progression will be from long, grinding work capacity efforts to short, very intense work capacity efforts. Regardless of the length of the effort, you should strive to push your pace to the maximum rate of work you can sustain consistently. Throughout Maverick that means your efforts will range from 80-85% of maximum. However, this will progress to 100-105% (maximal and supramaximal) as you work through the three parts.

Program Duration

  • 5 weeks


Suggested training frequency

  • 3-5 days per week


Total Number of Sessions

  • 25


Suggested Programs Prior

  •   Any


Suggested Programs After

  • Cougar (Part 2 of Top Gun Macrocycle)


Required Assessments

  • None


Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Open space to run


Program Questions: