TRAIN WITH CONTROL.
Most work stays at RPE 6–7, with power work stopped when speed, landing quality, or control declines.
Level 03 — Controlled outputFORGE.
FORGE.
28-DAY PERFORMANCE.
Develop strength endurance, time under tension, power, and repeatable work capacity while maintaining movement quality.
The levelWHAT FORGE
WHAT FORGE
DEVELOPS.
Turn the base into performance with controlled supersets, power development, and stronger conditioning.
01
Time under tension and strength endurance
02
Controlled power development
03
Repeatable conditioning capacity
How the 28 days workSTRUCTURE WITH
STRUCTURE WITH
A PURPOSE.
28 days organized into four progressive weeks using controlled strength work, superseries training, power, conditioning, and recovery.
- WEEK 01Use tempo with intent
- WEEK 02Build controlled supersets
- WEEK 03Add power without chasing failure
- WEEK 04Review repeatable capacity
USE WHAT SUPPORTS THE WORK.
Bodyweight, chair or bench, resistance band, pullup or row setup, and optional light dumbbells.
MODIFY EARLY.
Use the TBE Training Readiness Guide before every session. Stop for sharp, radiating, or worsening pain, and do not train through acute injury.
Read the guideRepresentative training dayWHAT A SESSION
WHAT A SESSION
CAN LOOK LIKE.
A warm-up, a focused strength or conditioning assignment, and a controlled cooldown. The full exercise prescription, sequence, and progression rules are part of the paid program delivery—not the public page.
01Warm up
Prepare the main movement patterns with easy, controlled work.
02Training focus
Use the prescribed effort target and stop before technical failure.
03Cooldown & record
Recover deliberately and record performance, effort, and readiness.
KEEP THE SYSTEM
USEFUL.
What if I miss a day?
Return to the next planned session when readiness supports it. Do not make up missed work by compressing the program or increasing multiple variables at once.
Can I modify a session?
Yes. Yellow readiness means modify one variable, reduce volume, lower resistance, or choose an easier option while preserving controlled effort.
How do I know when to advance?
Advance when your current level is complete and movement quality, prescribed effort, and recovery all support the next step.