speed, power & precision: behind the block (welcome allegiate guilford!)

Behind The Block — Year 9, Block 13

Behind the Block is back, baby! This is the blog series where we talk about the science and methods behind the next 4 weeks of training. So you know the science, methods, and context behind what you’re doing and why you’re doing it.

Speed, Power, Precision

Block 13 shifts the focus toward moving well and moving fast. If you’ve noticed more chains, more jumps, and shorter transitions, that’s intentional. This block sharpens your athleticism before we push heavier loading later in the training cycle.

What This Block Is Designed To Do

This month uses two training methods:

Complexes (Team): a heavy lift immediately paired with a jump or explosive movement. The goal is learning to produce force quickly.

Contrasts (Strength): a partial range or isometric rep before the main set. The goal is improving recruitment, timing, and bar speed.

Both methods train your nervous system to fire faster and more efficiently.

How The Workouts Are Built

A-Series: Heavy → Explosive

Examples include the chain back squat paired with continuous jumps, the chain incline bench paired with plyo push-ups, and the trap bar deadlift paired with kettlebell swings. All A-series work runs on two-minute clocks. The goal is smooth transitions without turning the session into conditioning.

B-Series: Strength and Stability

You’ll see rotational rows and presses, single-leg strength, hamstring work like Nordics and slide curls, and strict overhead pressing. These movements build structure and control so you can move powerfully and stay healthy.

Tour Day Allegiate

Practice 4 is simple and team-oriented: 200 swings, 200 med-ball chops, 100/100 slide-board mountain climbers, and 100/100 heel taps. Break it up however you want. Just finish.

The Key Training Principles

  • Accommodating resistance: Chains make the lift lighter at the bottom and heavier at the top, which forces acceleration.

  • Fast tempos: Most A-series lifts are fast down and fast up. This trains bar speed and cleaner movement patterns under load.

  • Short rest, high focus: The clock keeps intensity high without making the work sloppy.

How To Get The Most Out Of This Block

  • Choose weights you can move fast.

  • Dial in your start positions.

  • Stay elastic on jumps and plyos.

  • Use the rest — fast blocks still need quality reps.

  • Ask for feedback anytime you need it.

Where This Block Fits In The Year

This is a neural emphasis phase. You’re building faster bar speeds, better coordination, cleaner positions, and a stronger base for the heavier training that follows. What you develop here directly improves your ability to lift more later.

Final Word

This block should feel fast, athletic, and technical. Lean into the speed, own your positions, and trust the process. If anything feels unclear, ask a coach — we’re here to help you get the most from every rep.

cody romness