Elite 2 Program 2025 - Advanced Periodized Block Training

Advanced Elite Prerequisites Required

Elite 2 is designed for athletes who have successfully completed Elite Hybrid and are ready for the next level of periodized training complexity.

Advanced Strength Standards

Squat 2.2x bodyweight

Bench Press 1.75x bodyweight

Deadlift 2.75x bodyweight

Elite Hybrid Completion Required

Technical Requirements

6+ years consistent elite training
Mastery of conjugate method principles
Understanding of block periodization
Excellent autoregulation skills
Competition experience strongly preferred

Haven't completed Elite Hybrid?

Elite 2 builds directly on Elite Hybrid foundations. Master the conjugate method first.

Complete Elite Hybrid First

The Evolution

Beyond Conjugate: Integrated Block Periodization

Elite 2 maintains the core principles of the conjugate method while introducing strategic periodized blocks to optimize different training qualities at specific times. This creates deeper adaptations while avoiding the plateau that can occur with year-round concurrent training.

Block Periodization

Sequential Adaptation

Strategic focus on specific training qualities in sequential blocks, allowing deeper adaptations than concurrent training while maintaining strength gains.

Key Principles:

Concentrated loading phases
Residual training effects
Delayed transformation
Strategic deloads between blocks

Conjugate Integration

Proven Methods

Core conjugate principles are maintained throughout all blocks with strategic variations in volume, intensity, and exercise selection based on block focus.

Maintained Elements:

Exercise rotation principles
Accommodating resistance use
Weak point emphasis
Upper/lower split structure

Advanced Autoregulation

Intelligent Adaptation

Enhanced RPE and percentage-based autoregulation allows real-time adjustments within block structure, optimizing training stress and recovery.

Tools Used:

RPE-based load selection
Fatigue-stop protocols
Volume landmarks
Optional VBT guidance

Block 1 - Weeks 1-4

Accumulation Phase

High volume training to build work capacity, muscle mass, and create a foundation for the intensification phases. 4 training days per week with emphasis on repetition method work.

MON Upper Body Volume

ACCUMULATION

Exercise	Sets x Reps	Intensity/Notes
Competition Bench Press	5 x 8	70-75%, RPE 7-8
Incline Dumbbell Press	4 x 10-12	RPE 8
Barbell Rows	4 x 8-10	Controlled tempo
Overhead Press	3 x 8-10	RPE 7-8
Close Grip Bench Press	3 x 10-12	Tricep focus
Face Pulls + Band Pull-Aparts	3 x 15-20 each	Rear delt health

TUE Lower Body Volume

ACCUMULATION

Exercise	Sets x Reps	Intensity/Notes
Competition Squat	5 x 6	72-77%, RPE 7-8
Romanian Deadlift	4 x 8-10	Hamstring emphasis
Bulgarian Split Squats	3 x 10 each leg	Dumbbells or barbell
Leg Curls	4 x 12-15	RPE 8-9
Leg Press	3 x 15-20	Quad volume
Standing Abs (Cable Crunches)	3 x 15-20	Core strength

THU Upper Body Variation

ACCUMULATION

Exercise	Sets x Reps	Intensity/Notes
Feet-Up Bench Press	4 x 10	Chest emphasis, 70%
Weighted Pull-Ups	4 x 6-8	Add weight progressively
Dumbbell Floor Press	3 x 12-15	Lockout strength
Cable Rows	4 x 12-15	Vary grips weekly
Dumbbell Lateral Raises	4 x 15-20	Shoulder health
Tricep Pushdowns + Bicep Curls	3 x 12-15 each	Superset for time

FRI Lower Body Variation

ACCUMULATION

Exercise	Sets x Reps	Intensity/Notes
Competition Deadlift	5 x 5	75-80%, RPE 7-8
Front Squats	4 x 8	Quad emphasis
Walking Lunges	3 x 12 each leg	Dumbbells in hands
Glute Ham Raises	4 x 10-12	Add weight if possible
Back Extensions	3 x 15-20	Lower back health
Plank Variations	3 x 45-60sec	Core stability

Block 1 Training Notes

Volume Progression:

• Week 1: Base volume (as written)
• Week 2: +5% load OR +1 rep per set
• Week 3: +10% load OR +2 reps per set (peak week)
• Week 4: Deload - 60% of Week 3 volume

Key Focus Points:

• Build tolerance to high training volumes
• Perfect technique at moderate intensities
• Address weak points through assistance work
• Prioritize recovery and nutrition

Block 2 - Weeks 5-8

Intensification Phase I

Transitioning to higher intensities with reduced volume. Introduction of max effort work while maintaining sufficient volume for continued muscle development. 4-5 days per week.

MON Max Effort Upper

MAX EFFORT

Exercise	Sets x Reps	Intensity/Notes
ME Bench Variation	Work to 3RM	Rotate: Floor/Pin/Board press
Competition Bench Backoff	3 x 5	80% of ME weight
Weighted Dips	3 x 6-8	Heavy, RPE 8-9
Barbell Rows	4 x 6-8	Heavy pulling
Overhead Press	3 x 6-8	Shoulder strength
Rear Delt/Upper Back	100 total reps	Face pulls, band work

TUE Max Effort Lower

MAX EFFORT

Exercise	Sets x Reps	Intensity/Notes
ME Squat/Deadlift Variation	Work to 3RM	Alternate focus weekly
Competition Lift Backoff	3 x 4	80% of ME weight
Romanian Deadlifts	3 x 6-8	Heavy posterior chain
Bulgarian Split Squats	3 x 8 each	Moderate weight, control
Glute Ham Raises	3 x 8-10	Weighted if possible
Abs + Lower Back	3 x 12-15 each	Core strength focus

THU Dynamic Effort Upper

DYNAMIC EFFORT

Exercise	Sets x Reps	Intensity/Notes
DE Bench Press	8 x 3	55-60% + bands/chains
Close Grip Bench	4 x 6-8	Tricep emphasis
Weighted Pull-Ups	4 x 5-7	Heavy, controlled
Incline Dumbbell Press	3 x 10-12	Hypertrophy work
Cable Rows	3 x 12-15	Back volume
Tricep + Bicep Work	3 x 12-15 each	Arm development

FRI Dynamic Effort Lower

DYNAMIC EFFORT

Exercise	Sets x Reps	Intensity/Notes
DE Box Squats	10 x 2	55-60% + bands/chains
Speed Deadlifts	6 x 1	65-70%, explosive
Walking Lunges	3 x 10 each	Moderate weight
Leg Curls	4 x 12-15	Hamstring isolation
Back Extensions	3 x 15-20	Lower back health
Core Circuit	10 minutes	Multiple exercises

SAT Optional Weak Point Session

OPTIONAL

Add this session only if recovery allows. Focus on identified weak points or lagging muscle groups.

Focus Area	Exercises	Volume
Lockout Strength	Board press, pin press variations	4-5 sets total
Posterior Chain	GHR, RDLs, back extensions	3-4 sets each
Upper Back	Rows, pull-ups, rear delts	150 total reps

Block 2 Training Notes

ME Exercise Rotation:

• Week 5: Floor press / Box squat (high)
• Week 6: 2-board press / Rack deadlift (knee)
• Week 7: Pin press / Pause squat
• Week 8: Deload - technique work only

Intensity Guidelines:

• ME work should be true max effort (RPE 10)
• Backoff sets at 80% of ME weight
• DE work must be explosive - reduce load if slow
• Week 8 deload: 60% volume, technique focus

Block 3 - Weeks 9-12

Intensification Phase 2

Peak intensity work with reduced volume. Focus on absolute strength development and competition-specific strength qualities. 4 training days per week with optional 5th day.

MON Competition Bench Focus

HEAVY DAY

Exercise	Sets x Reps	Intensity/Notes
Competition Bench Press	Work to 2RM	True max effort, competition grip
Competition Bench Overload	2 x 3	90% of 2RM weight
2-Board Press	3 x 3-5	Lockout overload, 105-110% bench
Weighted Dips	3 x 5-6	Heavy as possible
Barbell Rows	3 x 5-6	Heavy, strict form
Rear Delt + Upper Back	75 total reps	Shoulder health priority

TUE Competition Squat Focus

HEAVY DAY

Exercise	Sets x Reps	Intensity/Notes
Competition Squat	Work to 2RM	Competition depth and form
Competition Squat Overload	2 x 2-3	90% of 2RM weight
Pause Squats	3 x 3	3-sec pause, 80% of 2RM
Romanian Deadlifts	3 x 5-6	Heavy, controlled
Walking Lunges	2 x 8 each leg	Moderate weight
Abs (Heavy)	3 x 10-12	Weighted movements

THU Technique + Volume Upper

TECHNIQUE DAY

Exercise	Sets x Reps	Intensity/Notes
Competition Bench (Speed)	6 x 3	60-65%, perfect form
Paused Bench Press	3 x 5	3-sec pause, 70-75%
Close Grip Bench	3 x 6-8	Tricep development
Weighted Pull-Ups	4 x 4-6	Heavy, controlled
Overhead Press	3 x 6-8	Strict form
Arm + Shoulder Work	2-3 exercises	Moderate volume

FRI Competition Deadlift Focus

HEAVY DAY

Exercise	Sets x Reps	Intensity/Notes
Competition Deadlift	Work to 2RM	Competition stance and form
Competition Deadlift Overload	2 x 2-3	90% of 2RM weight
Deficit Deadlifts	3 x 3-5	2-3" deficit, 70-75% regular DL
Glute Ham Raises	3 x 6-8	Heavy, add weight
Back Extensions	3 x 12-15	Lower back strength
Core Work	2 exercises	Bracing practice

Block 3 Training Notes

Weekly Progression:

• Week 9: Work to 2RM (90-92% estimated 1RM)
• Week 10: Work to 2RM (92-95% estimated 1RM)
• Week 11: Work to 2RM (95-97% estimated 1RM)
• Week 12: Deload - 50% volume, technique only

Critical Focus:

• All main lifts use competition form
• Recovery is paramount - sleep and nutrition
• Reduce assistance volume if needed
• Monitor for overreaching symptoms

Block 4 - Weeks 13-16

Realization & Peaking Phase

Final peaking phase leading to competition or testing week. Reduced volume and frequency with maintained or increased intensity. Strategic taper to achieve peak performance state.

Week 13 - Early Peak Phase

Monday - Bench

• Competition Bench: 3 x 3 @ 85%
• 2-Board Press: 2 x 3 @ 95%
• Barbell Rows: 3 x 5
• Dips: 2 x 6-8
• Rear Delts: 50 reps

Wednesday - Squat

• Competition Squat: 3 x 3 @ 85%
• Pause Squats: 2 x 3 @ 75%
• RDLs: 3 x 5
• Lunges: 2 x 8 each
• Abs: 2 x 12

Friday - Deadlift

• Competition Deadlift: 3 x 2 @ 87%
• Deficit Deadlifts: 2 x 3 @ 70%
• GHR: 3 x 6-8
• Back Extensions: 2 x 12
• Core: 2 exercises

Week 14 - Mid Peak Phase

Monday - Bench

• Competition Bench: 2 x 2 @ 90%
• Competition Bench: 1 x 1 @ 95%
• Close Grip: 2 x 5 @ 75%
• Rows: 2 x 6
• Rear Delts: 40 reps

Wednesday - Squat

• Competition Squat: 2 x 2 @ 90%
• Competition Squat: 1 x 1 @ 95%
• Pause Squats: 2 x 2 @ 75%
• RDLs: 2 x 6
• Light abs

Friday - Deadlift

• Competition Deadlift: 2 x 2 @ 90%
• Competition Deadlift: 1 x 1 @ 92%
• Light Pulls from Floor: 2 x 3 @ 60%
• GHR: 2 x 6
• No heavy accessories

Week 15 - Final Preparation

Monday - Opener Work

• Competition Bench: 3 x 3 @ 80%
• Light assistance only
• Focus on speed and confidence
• No failure sets

Wednesday - Opener Work

• Competition Squat: 3 x 2 @ 82%
• Light RDLs: 2 x 6
• Very light accessories
• Prioritize feeling good

Friday - Light Touch

• Competition Deadlift: 2 x 2 @ 80%
• Light movement work only
• Stay fresh
• Minimal volume

Week 16 - Competition/Testing Week

Peak Performance Week

This is where all the work pays off. Follow competition protocol if competing, or test maxes throughout the week if not competing.

If Competing:

• Monday: Light movement work (bench 60% x 5 x 2, squat 60% x 3 x 2)
• Tuesday-Thursday: Rest, hydration, sleep
• Friday: Weigh-in preparation
• Saturday/Sunday: COMPETE!

If Testing Maxes:

• Monday: Bench 1RM test
• Wednesday: Squat 1RM test
• Friday: Deadlift 1RM test
• Follow opener protocol: 80%, 90%, 97-102%

Critical Peaking Guidelines

DO:

✓ Prioritize sleep (8-10 hours nightly)
✓ Maintain caloric intake - DO NOT cut weight
✓ Stay hydrated constantly
✓ Trust the process - resist urge to do more
✓ Practice your competition routine
✓ Visualize successful lifts daily

DON'T:

✗ Add extra volume or exercises
✗ Test maxes outside the protocol
✗ Drastically change nutrition
✗ Skip warmup sets
✗ Train through pain or injury
✗ Stress about minor weight fluctuations

Smart Training

Autoregulation & Adjustments

Elite 2 requires intelligent self-regulation. Use these guidelines to adjust training based on daily readiness and accumulated fatigue.

Feeling Great (RPE <7)

• Proceed as written
• Consider adding 2.5-5% to working sets
• May add 1 extra backoff set
• Capitalize on good days in Blocks 1-2
• Stay conservative in Block 3-4

Moderate Fatigue (RPE 8-9)

• Complete main work as prescribed
• Reduce assistance work by 20-30%
• Cut 1-2 sets from accessories
• Monitor recovery for next session
• Most common state - expected

High Fatigue (RPE >9)

• Reduce main work intensity 5-10%
• Cut assistance work by 50%
• Consider skipping optional 5th day
• Focus on sleep and nutrition
• If persists >3 days, take unscheduled deload

RPE-to-Percentage Conversion Guide

RPE	Description	Approx % 1RM (Singles)	Approx % 1RM (Sets of 5)
10	Maximum effort, no reps left	100%	85-87%
9	1 rep left in tank	95-97%	82-84%
8	2 reps left in tank	90-92%	79-81%
7	3 reps left in tank	85-87%	76-78%
6	4 reps left in tank	80-82%	73-75%

Note: These are approximations. Individual variation exists. Use as a starting point and adjust based on bar speed and feel.

Exercise Library

Max Effort Exercise Rotation

Rotate these exercises every 1-2 weeks during max effort sessions. Choose variations that target your specific weak points.

Upper Body ME Variations

Floor Press Variations:

• Competition grip floor press
• Close grip floor press
• Floor press with chains
• Floor press with bands

Board Press Variations:

• 2-board press (most common)
• 3-board press (lockout focus)
• 4-board press (max overload)
• Board press with chains/bands

Pin Press Variations:

• Pin press from chest level
• Pin press 2-3" off chest
• Pin press mid-range (sticking point)
• Dead-stop pin press (no stretch reflex)

Specialty Bar Variations:

• Football bar bench press
• Swiss bar bench press
• Cambered bar bench press
• Reverse band bench press

Lower Body ME Variations

Box Squat Variations:

• Box squat to parallel
• High box squat (above parallel)
• Low box squat (below parallel)
• Wide stance box squat
• Box squat with bands/chains

Squat Variations:

• Pause squat (2-5 second pause)
• Pin squat from various heights
• Anderson squat (concentric only)
• Safety squat bar squat
• Front squat (quad emphasis)

Deadlift Variations:

• Rack pulls (knee height)
• Rack pulls (mid-shin)
• Deficit deadlifts (1-4")
• Paused deadlifts (1" off floor)
• Block pulls

Specialty Variations:

• Sumo deadlift (if conventional lifter)
• Conventional DL (if sumo lifter)
• Deadlift with chains
• Deadlift with bands

Exercise Selection Strategy

Choosing ME Exercises:

• Target your specific weak point in the lift
• Rotate exercises every 1-2 weeks (max 3 weeks)
• Don't repeat the same variation for 4+ weeks
• Use accommodating resistance 50% of the time
• Keep a log of all ME PRs for tracking

Common Weak Points:

• Bench off chest: Floor press, paused bench
• Bench lockout: Board press, pin press, chains
• Squat out of hole: Pause squats, low box
• Deadlift off floor: Deficit DL, paused DL
• Deadlift lockout: Rack pulls, bands

Recovery Protocol

Recovery & Nutrition Guidelines

Elite 2 demands elite recovery practices. Training is only the stimulus—adaptation happens during recovery.

Sleep & Recovery

Sleep Requirements:

• Minimum: 7-8 hours nightly
• Optimal: 8-9 hours nightly
• Block 3-4: 9-10 hours if possible
• Consistent sleep schedule (±30 min)
• Dark, cool room (60-67°F / 16-19°C)
• Avoid screens 1 hour before bed

Active Recovery:

• 20-30 min walking on off days
• Light stretching or yoga (not intense)
• Foam rolling and soft tissue work
• Sauna/cold therapy (optional)
• Massage (weekly if possible)

Stress Management:

• Training IS a stressor—manage others
• Meditation or breathing exercises
• Limit caffeine after 2 PM
• Manage work/life stress actively

Nutrition Protocol

Caloric Requirements:

• Blocks 1-2: Small surplus (200-300 cal)
• Block 3: Maintenance calories
• Block 4: Maintenance or slight surplus
• Never diet during this program
• Weight cuts only week 16 if competing

Macronutrient Targets:

• Protein: 1.8-2.2g per kg bodyweight
• Fats: 0.8-1.2g per kg bodyweight
• Carbs: Fill remaining calories
• Higher carbs on training days
• Prioritize whole foods

Hydration:

• 3-4 liters daily minimum
• More on training days
• Electrolytes if sweating heavily
• Urine should be light yellow

Supplements (Optional):

• Creatine: 5g daily
• Vitamin D: 2000-5000 IU
• Omega-3: 2-3g EPA/DHA
• Whey protein if needed for targets

After Completion

What Happens After Elite 2?

After completing a 16-20 week Elite 2 cycle, you have several options depending on your goals and competition schedule.

Option 1: Repeat Cycle

Take 1-2 weeks of active recovery, then begin another Elite 2 cycle with adjusted training maxes based on your Week 16 results.

Best For:

• Multiple competitions per year
• Continued linear progress
• You responded well to the cycle

Option 2: Return to Elite Hybrid

Return to Elite Hybrid for 8-12 weeks to rebuild work capacity and address weak points before another Elite 2 cycle.

Best For:

• Off-season training
• Building muscle mass
• Recovery from competition

Option 3: Deload Block

Take 2-4 weeks of significantly reduced volume and intensity to allow full systemic recovery and prepare for the next training phase.

Best For:

• Post-competition recovery
• Accumulated fatigue
• Preventing burnout

Yearly Training Template Example

Weeks	Phase	Focus	Goal
1-12	Elite Hybrid	Off-season volume	Build work capacity & muscle
13-14	Deload	Recovery	Dissipate fatigue
15-30	Elite 2	Competition prep	Peak for Spring meet
31-34	Active Recovery	Post-comp	Physical & mental recovery
35-46	Elite Hybrid	Build phase	Address weak points
47-48	Deload	Recovery	Prepare for peaking
49-64	Elite 2	Competition prep	Peak for Fall meet

Ready to Begin Elite 2?

Elite 2 represents the natural evolution from Elite Hybrid. You've mastered the conjugate method—now it's time to integrate periodized blocks for even greater strength development.

This is serious training for serious lifters. Are you ready?

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Need to master Elite Hybrid first?

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What Makes This Program Effective

Block Periodization Evolution

Beyond conjugate: Periodized blocks target specific adaptations sequentially. 16-20 week cycles build hypertrophy, then strength, then power.

• Accumulation: High volume hypertrophy (weeks 1-6)
• Intensification: Heavy strength work (weeks 7-12)
• Realization: Peaking for max lifts (weeks 13-16+)

Who Is This For?

Elite lifters with 5+ years training, mastered Elite Hybrid. Requires advanced recovery capacity and coaching knowledge.

Expected Results (20 Weeks):

• Total: +40-80 lbs powerlifting total
• Peak performance: Optimized for competition
• Muscle gain: 5-8 lbs lean mass per block

Expert-Level Training Structure

Weekly Training Template

Elite 2 uses a 4-5 day split with periodized blocks. This template shows a typical heavy week from the Strength Block. Adjust percentages based on your current block and 1RM.

Day 1 – Max Effort Lower Body

Exercise	Sets	Reps	Rest	Focus Notes
Box Squat (work up to heavy 3RM)	6	3	5min	Chest up, break at hips, drive through heels
Speed Deadlifts (bands 50% 1RM)	8	1	90s	Hinge at hips, neutral spine, drive through floor
Bulgarian Split Squats	4	6	2min	Chest up, break at hips, drive through heels
Romanian Deadlift	3	8	2min	Slight knee bend, push hips back, feel hamstring stretch
GHD Raises	4	10	90s	Focus on form, control the movement, full ROM
Weighted Planks	3	60s	60s	Straight body line, engage core, breathe steadily

Day 2 – Max Effort Upper Body

Exercise	Sets	Reps	Rest	Focus Notes
Floor Press (work up to heavy 3RM)	6	3	5min	Focus on form, control the movement, full ROM
Weighted Pull-ups	5	5	3min	Dead hang, pull chest to bar, controlled descent
Incline Press	4	6	2min	Focus on form, control the movement, full ROM
Barbell Rows	4	8	2min	Retract scapula, pull to lower chest, squeeze back
DB Shoulder Press	3	10	90s	Neutral spine, press overhead, control descent
Tricep Extensions	3	12	60s	Focus on form, control the movement, full ROM

Day 3 – Dynamic Effort Lower Body

Exercise	Sets	Reps	Rest	Focus Notes
Speed Squats (chains 60% 1RM)	10	2	90s	Chest up, break at hips, drive through heels
Deficit Deadlifts	4	5	3min	Hinge at hips, neutral spine, drive through floor
Front Squats	4	6	2min	Chest up, break at hips, drive through heels
Walking Lunges	3	12	90s	Step forward, knee at 90°, drive through front heel
Leg Curls	4	12	60s	Curl heels to glutes, squeeze hamstrings, slow negative
Ab Wheel Rollouts	3	15	60s	Engage core, roll out controlled, pull back

Day 4 – Dynamic Effort Upper Body

Exercise	Sets	Reps	Rest	Focus Notes
Speed Bench Press (bands 55% 1RM)	9	3	90s	Retract scapula, arch back, press through chest
Close Grip Bench Press	4	5	3min	Retract scapula, arch back, press through chest
T-Bar Rows	4	8	2min	Chest supported, pull elbows back, pause at top
Overhead Press	3	6	2min	Neutral spine, press overhead, shrug at top
Face Pulls	4	15	60s	Pull to face, external rotation, squeeze rear delts
Hammer Curls	3	12	60s	Neutral grip, forearm activation, no swinging

Day 5 – Accessory & Weak Point Work

Exercise	Sets	Reps	Rest	Focus Notes
Safety Bar Squats	4	8	2min	Chest up, break at hips, drive through heels
Paused Bench Press	4	5	3min	Retract scapula, arch back, press through chest
Seal Rows	4	10	90s	Focus on form, control the movement, full ROM
Dumbbell Incline Press	3	12	90s	Focus on form, control the movement, full ROM
Nordic Curls	3	6	2min	Focus on form, control the movement, full ROM
Cable Crunches	3	20	60s	Focus on form, control the movement, full ROM

Elite 2 Training Notes:

• Max Effort Days: Work up to a heavy 3RM (90-95% estimated 1RM), NOT to failure
• Dynamic Effort Days: Focus on explosive speed with proper bar velocity, use bands/chains for accommodating resistance
• Periodization: Rotate max effort exercises every 2-3 weeks to avoid staleness and address weaknesses
• Percentages: Speed work percentages are approximate - prioritize bar speed over load
• Block Structure: This template is from Strength Block - adjust volume/intensity for Hypertrophy, Power, or Peaking blocks
• Accessory Work: Select based on individual weak points identified through competition lifts
• Recovery: Monitor fatigue closely - reduce volume if performance drops or sleep quality decreases

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