Maverick Instructions

Overview

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.

Session Priority

Each week, you will have three primary sessions and two optional sessions.

The primary sessions are 1, 3, and 5. The optional sessions are 2 and 4. If you have to choose between 2 and 4 due to time constraints, choose 2.

Program Design

Sessions 1 and 5 contain 30 minute work capacities, give or take, that alternate between being very intensive on movement over ground and muscularly demanding. For example, Monday utilizes more running/rowing/biking while Friday utilizes more loaded movements – especially total body movements.

Session 3 is a speed endurance session with some upper body hypertrophy worked in there as well.

Session 2 is a strength maintenance session, and session 4 is a pure low intensity aerobic work.

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: Coach@Atomic-Athlete.com