Pure Force
One payment. Yours to keep, on every device.
- —Six-week block, written out three ways
- —Four, five or six days a week — same programme
- —86 loads worked out from eight maxes
- —A spreadsheet you type your maxes into
Strength, speed, power.
Pure Force is a strength/power block with highly effective, low volume sprinting work
- 01 Heavy liftingHeavy compound lifts and olympic lift variations are used to increase your force production ceiling.
- 02 SprintingLow volume, maximal efficiency. 2 weekly sessions designed to keep you fast.
- 03 PlyometricsBecome more powerful, improve your overall elasticity and reactivity.
Three ways to run the same block
The program comes with 3 different frequency variations. No matter your limitations, the program allows enough flexibility!
The most minimal version. Thursday carries two sessions — a sprint and an upper-body lift — so nothing is dropped.
- Sprinting
- 2 Sessions
- Lifting
- 3 Sessions
- Sessions
- 24 across the six weeks
- 01Sprinting: Top-Speed
- 02Lower-Body: Strength + Power
- 03Rest
- 04Sprinting + Upper-Body
- 05Rest
- 06Full body: Strength + Power
- 07Rest
The middle version. The two sprint days, and three strength training days.
- Sprinting
- 2 Sessions
- Lifting
- 3 Sessions
- Sessions
- 30 across the six weeks
- 01Sprinting: Top-Speed
- 02Lower-Body: Strength + Power
- 03Upper-Body + Core
- 04Rest
- 05Sprinting: Acceleration
- 06Full-Body: Strength + Power
- 07Rest
The most training days. Lower and upper each come round twice, the two sprint days stay where they are, and Sunday is the only day off.
- Sprinting
- 2 Sessions
- Lifting
- 4 Sessions
- Sessions
- 36 across the six weeks
- 01Sprinting: Top-Speed
- 02Lower-Body: Strength + Power
- 03Upper-Body + Core
- 04Sprinting: Acceleration
- 05Lower-Body: Strength + Power
- 06Upper-Body + Core
- 07Rest
How hard each week is
The same wave whichever version you run. Week five is the deload to peak for week six.
Content Preview
The six weeks in full, all three versions of the week, and the sheet that works out your loads.
What you need to know
The Block Explained
Pure Force is a six-week strength block that keeps sprinting in the week rather than dropping it.
Every week runs the same wave of intensity: moderate, hard, moderate, hard, a deload, then hard again. The lifts stay the same throughout — what changes is how heavy and how much.
Four, five or six days
The program comes with 3 different frequency options, designed to fit around your schedule. All variations follow the exact same progression, allowing your to rotate between them as desired.
The weight calculator
Enter your maxes (power clean, power snatch, squat, Bulgarian split squat, RDL, bench press, push press and Pendlay row) and the spreadsheet works out 86 prescribed loads across the six weeks.
Every load in the programme comes from a number you typed in.
Who It’s For
Athletes who already lift and already sprint, and want six weeks of it structured rather than assembled session by session.
It assumes a working base in the main lifts and the Olympic variations.
Equipment needed
A barbell, a rack, plates, dumbbells and a bench. Hurdles, a sled or band, and space to sprint.
What you get
A PDF and a spreadsheet, immediately after checkout. Yours to keep — no subscription, no login, no expiry date.