12 WEEKS · INTERMEDIATE
WARM-UP
RAMP 10-12 min: easy cardio, ankle/hip/T-spine mobility, glute activation, scap prep, then 2-3 build-up sets.
MAIN WORK
Deadlift/trap-bar deadlift: 3 sets x 8 reps @ RPE 6-7. Power jump or med-ball throw: 6 x 3. Walking lunge: 3 x 10/leg.
CONDITIONING
Sprint-drag-carry style intervals: shuttle sprint, sled/backward drag, lateral shuffle, carry, sprint. 3-6 rounds.
COOL-DOWN
5-10 min: easy walk/bike, downshift breathing, hips/calves/T-spine/pec-lat mobility. Log RPE, pain flags, and readiness.
SCALING
Scale load to clean movement. Beginner: reduce rounds by 1 and use bodyweight/band options. Advanced: add 5-10 lb or one round only if form stays sharp.
RPE GUIDANCE
Most work RPE 6-8; no technical failure. Test weeks can touch RPE 8-9 on benchmarks only.
WHY IT MATTERS
Builds lower-body strength, anaerobic power, and tactical change-of-direction capacity.
Strength Lower + Short Conditioning
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Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.