{"id":3206,"date":"2025-08-22T19:32:11","date_gmt":"2025-08-22T19:32:11","guid":{"rendered":"https:\/\/squad5training.com\/?p=3206"},"modified":"2025-08-22T19:47:12","modified_gmt":"2025-08-22T19:47:12","slug":"aes-21-the-power-speed","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=3206","title":{"rendered":"AES-21: Power & Speed: Starting Sunday 24th of August"},"content":{"rendered":"
AES-21 is a 6-week training cycle built around one clear goal: developing explosive power and speed.<\/div>\n
Through heavy compound lifts, plyometric drills, and short bursts of conditioning, you\u2019ll train your body to store energy and release it fast.<\/div>\n
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The format stays consistent \u2014 five days per week of training, HYROX conditioning on Tuesdays and Saturdays \u2014 but the content will challenge your strength, stability, and explosiveness like never before.<\/div>\n
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Day 1 \u2013 Upper Body Power (Sunday)<\/strong><\/div>\n
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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.<\/div>\n
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Supporting lifts rotate weekly: pull-ups, dips, and rows \u2014 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.<\/div>\n
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Accessories include Farmer Carries for grip and bracing, and gymnastic-style holds like Handstands, Hollow Rocks, and Body Lever Negatives for stability and control.<\/div>\n
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\ud83d\udc49 A complete upper-body power builder: heavy pressing, pulling clusters, carries, and core stability work.<\/div>\n
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Day 2 \u2013 Lower Body Power (Monday)<\/strong><\/div>\n
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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\u20136 for heavy compounds.<\/div>\n
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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.<\/div>\n
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\ud83d\udc49 Expect noticeable gains in squatting strength, jumping power, and lower-body stability.<\/div>\n
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Day 3 \u2013 Explosive Full Body (Wednesday)<\/strong><\/div>\n
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Wednesday blends pressing, pulling, and lower-body power into one explosive full-body session.<\/div>\n
\u2022Cluster Pressing Complex: Strict Press \u2192 Push Press \u2192 Push Jerk (3.3.3 cluster).<\/div>\n
\u2022Lower-Body\/Unilateral Work: Deficit Single-Leg RDL, Landmine Curtsy Squats.<\/div>\n
\u2022Pull\/Core: Chin-over-bar holds + negatives, Hammer Curls, Goblet Cyclist Squats.<\/div>\n
\u2022Heavy & Plyo: Clean-Grip Deadlifts, Lateral Hop Box Jumps, Thrusters.<\/div>\n
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\ud83d\udc49 The goal is to move load fast and explosively while maintaining strict form and control.<\/div>\n
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Day 4 \u2013 Hybrid for Speed (Thursday)<\/strong><\/div>\n
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Thursday is a short-burst conditioning + power hybrid. Each minute alternates between:<\/div>\n
\u2022A cardio sprint (Bike, Ski, Row, or Run).<\/div>\n
\u2022A paired explosive or strength move (throws, jumps, carries).<\/div>\n
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The sprint effort is all-out, with work time reducing as the cycle progresses:<\/div>\n
\u2022Weeks 1\u20132: 15s<\/div>\n
\u2022Weeks 3\u20134: 12s<\/div>\n
\u2022Weeks 5\u20136: 8s<\/div>\n
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\ud83d\udc49 This structure forces you to produce maximum power in less time, sharpening your speed and explosiveness without turning into endurance training.<\/div>\n
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Day 5 \u2013 Full Body Heavy Lift (Friday)<\/strong><\/div>\n
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Friday is the heaviest day of the week, combining barbell complexes, plyometric power, and deadlift progressions.<\/div>\n
\u2022Complex (alternates weekly):<\/div>\n
\u2022W1,3,5 \u2192 Clean Complex: Deadlift \u2192 Hang Power Clean \u2192 Front Squat (10\/6\/2 reps, unbroken).<\/div>\n
\u2022W2,4,6 \u2192 Snatch Complex: Snatch-Grip Deadlift \u2192 Hang Snatch Pull \u2192 Overhead Squat (10\/6\/2 reps, unbroken).<\/div>\n
\u2022Heavy Power + Plyo Pairing: Coupling a heavy lift with an explosive move like Rotational Wall Ball Throws, Straight-Leg Box Jumps, or Broad Jumps.<\/div>\n
\u2022Heavy Deadlift Progression:<\/div>\n
\u2022W1\u20133 \u2192 Conventional Deadlift (8 \u2192 7 \u2192 6 reps).<\/div>\n
\u2022W4\u20136 \u2192 Deficit Deadlift (8 \u2192 7 \u2192 6 reps).<\/div>\n
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\ud83d\udc49 A pure strength and power session, designed to build heavy lifting capacity and convert it into explosive athleticism.<\/div>\n
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Weekly Structure<\/div>\n
\u2022Sunday \u2013 Day 1: Upper Body Power<\/div>\n
\u2022Monday \u2013 Day 2: Lower Body Power<\/div>\n
\u2022Tuesday: HYROX Conditioning<\/div>\n
\u2022Wednesday \u2013 Day 3: Explosive Full Body<\/div>\n
\u2022Thursday \u2013 Day 4: Hybrid for Speed<\/div>\n
\u2022Friday \u2013 Day 5: Full Body Heavy Lift<\/div>\n
\u2022Saturday: HYROX Conditioning<\/div>\n
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The Takeaway<\/div>\n
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AES-21 is about moving heavy loads explosively, combining barbell powerlifting, Olympic complexes, plyometrics, and sprint-style conditioning.<\/div>\n
Over 6 weeks, you\u2019ll learn to pause, control, and then unleash speed \u2014 turning raw strength into athletic power.<\/div>\n
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This is the cycle to sharpen your edge: faster, stronger, and more explosive every week.<\/div>\n
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\n\n\n\n\n\n\n\n\n\n
Day<\/strong><\/th>\nFocus<\/strong><\/th>\nMain Compounds \/ Anchors<\/strong><\/th>\nKey Notes<\/strong><\/th>\n<\/tr>\n<\/thead>\n
D1 \u2013 Sunday<\/strong><\/td>\nUpper Body Power<\/td>\nBench Press \u2194 Incline Bench (5 reps, pause + explode)<\/td>\nPull-ups, dips, rows in 3.3.3 clusters<\/strong>; carries + gymnastic holds for stability<\/td>\n<\/tr>\n
D2 \u2013 Monday<\/strong><\/td>\nLower Body Power<\/td>\nBack Squat, Overhead Squat (pause + explode)<\/td>\nDeadlift variations, lunges, unilateral + plyo jumps<\/td>\n<\/tr>\n
D3 \u2013 Wednesday<\/strong><\/td>\nExplosive Full Body<\/td>\nStrict \u2192 Push \u2192 Jerk (3.3.3 cluster)<\/td>\nMix of RDLs, curtsy squats, deadlifts, thrusters, lateral jumps<\/td>\n<\/tr>\n
D4 \u2013 Thursday<\/strong><\/td>\nHybrid for Speed<\/td>\nCardio sprint EMOM + explosive exercise<\/td>\nSprints progress: 15s \u2192 12s \u2192 8s (bi-weekly)<\/td>\n<\/tr>\n
D5 \u2013 Friday<\/strong><\/td>\nFull Body Heavy Lift<\/td>\nClean Complex (W1,3,5) \u2194 Snatch Complex (W2,4,6)<\/td>\nHeavy + plyo pairings; Deadlift progression \u2192 Conventional \u2192 Deficit<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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\u2019ll train your body to store energy and release it fast. The format stays consistent \u2014 five days per week of training, HYROX conditioning on Tuesdays and Saturdays […]<\/p>\n","protected":false},"author":4,"featured_media":3207,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3206"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3206"}],"version-history":[{"count":5,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3206\/revisions"}],"predecessor-version":[{"id":3212,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3206\/revisions\/3212"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/media\/3207"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}