Weekly Tips for Power Track: Week 3
Welcome to Week 3 of the Power Track! You’ve found your loads and built your routine. Now it’s about doing the same work better.
ATHLETICS TIPS
Week 3 | Better first. More second.
This week isn’t about adding weight. Improve your tempo, range of motion, and control before you think about going heavier. Better control beats better reps, and better reps beat more weight. Get the quality right first.
Your cue this week
Stop just moving weights from point A to point B. At the peak of every rep, squeeze the target muscle as hard as you can to recruit maximum muscle fibers.
| SESSION | TYPE | POWER |
| Loyals | Hybrid | Keep the resistance portions of Loyals purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Romans | Resistance | Repeat strong positions and build dependable working loads. Make Romans a priority strength session this week. |
| Foxtrot | Cardio | Use Foxtrot as conditioning support. Keep quality movement and avoid unnecessary fatigue that compromises resistance days. |
| Hammer | Resistance | Repeat strong positions and build dependable working loads. Make Hammer a priority strength session this week. |
| T10 | Hybrid | Keep the resistance portions of T10 purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Battle Cancer | Hybrid | Keep the resistance portions of Battle Cancer purposeful and controlled; don’t sacrifice load quality just to move faster. |
| Mkatz | Resistance | Repeat strong positions and build dependable working loads. Make Mkatz a priority strength session this week. |
NUTRITION TIPS
Fuel the work: carbs
Carbs aren’t just for endurance athletes. High-intensity resistance training runs on them too, especially as your volume and intensity build. Rice, oats, potatoes, pasta, bread, grains, and fruit all count. How much you need depends on your training and your overall energy needs, so eat for the muscle, and eat to support the training that builds it.
Try this: Add a carb-rich food to the meal or snack before your next challenging session, and notice how it affects your energy and performance.
Around a demanding lift day, Red Bull Energy Drink can fit within your broader training nutrition, providing caffeine and carbohydrates. It also contains taurine, an amino acid naturally found in the body that’s involved in regulating cellular water and electrolyte balance. Try it 30 to 60 minutes before a session , and remember it’s not a thirst quencher, so drink water alongside it.
ARTICLE OF THE WEEK
What is RPE? How to Use the Rate of Perceived Exertion Scale to Train Smarter
Learn what RPE (Rate of Perceived Exertion) means and how to use the scale to better understand your effort during training. The guide explains how to gauge intensity based on how your body feels, helping you train smarter, adjust when needed, and get more out of every workout.
WELLNESS TIPS BY JOI + BLOKES
As your weights increase, so does the importance of recovery. Persistent soreness, declining strength, poor sleep or unusual fatigue can be signs that you need more recovery—not another workout. Muscle growth requires both progressive training and adequate time to adapt.
Written and published by F45 Training HQ, and reposted here for the F45 North Paramus community.
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