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Onyx Online · Power
Six weeks, three days a week. Jump higher and move faster by pairing heavy lifts with jumps and throws.
Who this is for This is for athletes who already have a strength base, meaning a comfortable bodyweight-and-a-half squat, and want to turn it into speed. If that is not you yet, run Foundation Strength first. This is the most demanding program in Onyx Online. What you need - A barbell, rack and trap bar - A bench - Boxes to jump on, hurdles or something to hop over, and a medicine ball - Room to sprint 20 metres and to throw a ball against a wall What a week looks like Three days, each pairing a heavy lift with a fast movement: a squat with a jump, a bench press with a chest pass, a pull with a sprint. Every rep is done with full intent and long rests. You should never feel rushed or near failure. Leave at least a day between sessions. How it progresses Weeks 1 to 3 build force: the lifts get heavier, the jumps stay simple. Week 4 is light. Weeks 5 and 6 peak: depth jumps and fast pulls with the lifts a little lighter. Rests are long on purpose. If you cut them short, you turn a power session into a conditioning session and lose the point. If you miss a day Missed a day? Do it next and shift the week. Do not stack sessions. How hard Lifts stop two reps short of failure. Jumps and throws stop the moment they get slower. Quality over quantity in every set.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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