AES-21 is a 6-week training cycle built around one clear goal: developing explosive power and speed.
Through heavy compound lifts, plyometric drills, and short bursts of conditioning, you’ll train your body to store energy and release it fast.
The format stays consistent — five days per week of training, HYROX conditioning on Tuesdays and Saturdays — but the content will challenge your strength, stability, and explosiveness like never before.
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Day 1 – Upper Body Power (Sunday)
The anchor of Day 1 is the Bench Press, alternating with Incline Bench Press each week. Both are trained in 5-rep sets with a pause at the bottom and explosive drive upward.
Supporting lifts rotate weekly: pull-ups, dips, and rows — many using the 3.3.3 cluster format (3 reps, rest, 3 reps, rest, 3 reps). This method allows heavier weights and more explosive reps while keeping technique sharp.
Accessories include Farmer Carries for grip and bracing, and gymnastic-style holds like Handstands, Hollow Rocks, and Body Lever Negatives for stability and control.
👉 A complete upper-body power builder: heavy pressing, pulling clusters, carries, and core stability work.
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Day 2 – Lower Body Power (Monday)
Monday is all about the legs. The main focus is Back Squats and Overhead Squats, trained with a 2-second pause at the bottom, then an explosive stand-up. Rep ranges are typically 5–6 for heavy compounds.
Accessories rotate across the weeks: Snatch-Grip Deadlifts, Zercher Step-Ups, Suitcase Lunges, Jump Lunges, and Single-Leg Box Jumps. These develop both strength and unilateral balance, while also adding explosive plyometric work.
👉 Expect noticeable gains in squatting strength, jumping power, and lower-body stability.
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Day 3 – Explosive Full Body (Wednesday)
Wednesday blends pressing, pulling, and lower-body power into one explosive full-body session.
•Cluster Pressing Complex: Strict Press → Push Press → Push Jerk (3.3.3 cluster).
•Lower-Body/Unilateral Work: Deficit Single-Leg RDL, Landmine Curtsy Squats.
•Pull/Core: Chin-over-bar holds + negatives, Hammer Curls, Goblet Cyclist Squats.
•Heavy & Plyo: Clean-Grip Deadlifts, Lateral Hop Box Jumps, Thrusters.
👉 The goal is to move load fast and explosively while maintaining strict form and control.
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Day 4 – Hybrid for Speed (Thursday)
Thursday is a short-burst conditioning + power hybrid. Each minute alternates between:
•A cardio sprint (Bike, Ski, Row, or Run).
•A paired explosive or strength move (throws, jumps, carries).
The sprint effort is all-out, with work time reducing as the cycle progresses:
•Weeks 1–2: 15s
•Weeks 3–4: 12s
•Weeks 5–6: 8s
👉 This structure forces you to produce maximum power in less time, sharpening your speed and explosiveness without turning into endurance training.
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Day 5 – Full Body Heavy Lift (Friday)
Friday is the heaviest day of the week, combining barbell complexes, plyometric power, and deadlift progressions.
•Complex (alternates weekly):
•W1,3,5 → Clean Complex: Deadlift → Hang Power Clean → Front Squat (10/6/2 reps, unbroken).
•W2,4,6 → Snatch Complex: Snatch-Grip Deadlift → Hang Snatch Pull → Overhead Squat (10/6/2 reps, unbroken).
•Heavy Power + Plyo Pairing: Coupling a heavy lift with an explosive move like Rotational Wall Ball Throws, Straight-Leg Box Jumps, or Broad Jumps.
•Heavy Deadlift Progression:
•W1–3 → Conventional Deadlift (8 → 7 → 6 reps).
•W4–6 → Deficit Deadlift (8 → 7 → 6 reps).
👉 A pure strength and power session, designed to build heavy lifting capacity and convert it into explosive athleticism.
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Weekly Structure
•Sunday – Day 1: Upper Body Power
•Monday – Day 2: Lower Body Power
•Tuesday: HYROX Conditioning
•Wednesday – Day 3: Explosive Full Body
•Thursday – Day 4: Hybrid for Speed
•Friday – Day 5: Full Body Heavy Lift
•Saturday: HYROX Conditioning
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The Takeaway
AES-21 is about moving heavy loads explosively, combining barbell powerlifting, Olympic complexes, plyometrics, and sprint-style conditioning.
Over 6 weeks, you’ll learn to pause, control, and then unleash speed — turning raw strength into athletic power.
This is the cycle to sharpen your edge: faster, stronger, and more explosive every week.
| Day | Focus | Main Compounds / Anchors | Key Notes |
|---|---|---|---|
| D1 – Sunday | Upper Body Power | Bench Press ↔ Incline Bench (5 reps, pause + explode) | Pull-ups, dips, rows in 3.3.3 clusters; carries + gymnastic holds for stability |
| D2 – Monday | Lower Body Power | Back Squat, Overhead Squat (pause + explode) | Deadlift variations, lunges, unilateral + plyo jumps |
| D3 – Wednesday | Explosive Full Body | Strict → Push → Jerk (3.3.3 cluster) | Mix of RDLs, curtsy squats, deadlifts, thrusters, lateral jumps |
| D4 – Thursday | Hybrid for Speed | Cardio sprint EMOM + explosive exercise | Sprints progress: 15s → 12s → 8s (bi-weekly) |
| D5 – Friday | Full Body Heavy Lift | Clean Complex (W1,3,5) ↔ Snatch Complex (W2,4,6) | Heavy + plyo pairings; Deadlift progression → Conventional → Deficit |
