Part 3: Power, Metcons, and Eating to Get Stronger

Power Is the Missing Piece

Most people train strength. Very few train power. Power is your ability to move load quickly—and it’s often the first thing to fade as we age.

Iron Man World Championship Qualifier To CrossFit Age Group Competitor

In this cycle:

    •    Squats and presses start as volume work, then shift toward strength

    •    Deadlift and bench stay in the low-rep, power-focused range

    •    Intention matters more than load—tempo and speed drive progress

This mix helps preserve speed and control while building raw strength.

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Strength Day or Strength + Conditioning?

Not everyone loves lifting. Some people want to sweat. So, each strength day (except squats and deadlifts) includes an optional metcon.

Example metcon to sub for bench:

9-min AMRAP:

    •    5 push-ups

    •    10 burpees

    •    15 wall balls

    •    20/16 cal row

These options give people flexibility and help create buy-in—even on strength-focused days.

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Eat More. Seriously.

If you’re not getting stronger, there’s a good chance you’re not eating enough.

Putting on strength is possible at maintenance—but way easier in a surplus.

Best results? 10–30% calorie increase for the first 2 months.

This is especially true during high-volume hypertrophy training. If your weight isn’t going up a little and your abs are still sharp every morning, you’re probably underfueling.

And if eating more isn’t realistic?

    •    Cut unnecessary training volume to preserve recovery

    •    Track AMRAPs to ensure progress even with limited calories

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Wrap-Up

This strength cycle is built for performance, longevity, and real-world results. Whether you’re chasing a stronger deadlift or just want to make life easier at 80, this approach will get you there.