16-Week Explosive Power + 5k Training Plan

Program intention

Simultaneously develop raw explosive power (rate of force development) and improve 5k time through concurrent strength-power and endurance training while managing interference.

About this program

Concurrent training plan focused on raw explosive power and 5k performance. Uses a fixed weekly structure: Day 1 Lower Body, Day 2 Interval Cardio, Day 3 Upper Body, Day 4 Tempo Cardio, Day 5 Strength + optional Finisher WOD, Day 6 LISS Cardio, Day 7 Rest. Progressive loading on Days 1, 3 and 5. Deload weeks 4, 8, 12 and 16. Modalities rotate (run, rower, assault bike). Power movements prioritize maximal intent and bar speed.

Suggested fitness level

intermediate

Intermediate level. Add load on Days 1, 3 and 5 when all prescribed sets and reps are completed with good form and solid bar speed. Power movements (cleans, push presses, jumps, swings, throws) always use maximal intent - prioritize speed over load. Take full recovery (1.5–3 min) between power sets. Deload every 4th week by reducing volume ~40–50%. Monitor readiness and drop the optional Day 5 WOD if recovery is poor.