10/29/2025
Kicking off this week we started Mayhem’s 8-Week Overdrive program! See below for our goals that will take us through the end of the year!
PROGRAMMING EXPLAINED
This 8-week cycle blends classic Mayhem strength training with a modern twist - combining higher-volume, hypertrophy-style powerlifts with structured, percentage-based Olympic lifting.
Each week alternates between movement patterns to keep athletes progressing while allowing recovery to stay on track. Powerlifts like Back Rack Lunges, Front Squats, Bench Press, and Shoulder Press are performed in moderate-to-high rep ranges (6–12 reps), letting athletes build by feel and adjust based on daily readiness.
Our Olympic lifts: the Sn**ch and Clean & Jerk - follow set percentages to refine technique and build speed under the bar. Each strength session is capped at 20 minutes of focused lifting (excluding warm-up) to keep intensity high and efficiency sharp.
Accessory work is programmed on its own day to target structural balance, stability, and joint health - because strong foundations lead to stronger lifts.
WHAT YOU’LL NOTICE IN 8 WEEKS
✅ Smoother and more confident Olympic lift positions
✅ Better midline stability and shoulder balance
✅ Noticeable hypertrophy (especially legs and shoulders)
✅ Improved bar path awareness and rhythm
✅ Stronger aerobic recovery between sets - sessions feel smoother
