Duty Ready — Power Event
A measured standing broad jump — or a medicine-ball throw if you have a ball — trained fresh, then short change-of-direction sprints, squats moved with speed intent and loaded lunges. Nothing here is trained under fatigue.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Standing Long Jump Scored power event. Big arm swing, full triple extension, land soft and absorb. Every rep is a maximal attempt — RPE here means intent, not pacing. Full rest between reps; measure and log the best jump of the day. 4 × 3 · rest 1:30–2 min | 4 | 3 | 1:30–2 min |
| 02 | Single-Cone Sprint Drill One cone or any marker. Fast feet, knees up, circle and go. Three trips per set, then rest fully — this is a speed drill, not conditioning. 3 × 3 · rest 2 min | 3 | 3 | 2 min |
| 03 | Barbell Squat One warmup, then 4×3 at moderate load moved with maximal concentric intent. End the set if the bar visibly slows; this is speed-strength, not a grinder. 1 warm-up set first 4 × 3 · rest 2:30 | 4 | 3 | 2:30 |
| 04 | Dumbbell Lunges Alternating, torso upright, knee tracking over the mid-foot. 10 per leg. Unilateral leg drive for the carry and run events. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Dead Bug Ribs down, low back glued to the floor, slow opposite arm and leg. Stop the set the moment the back arches. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Jumps and sprints come first and stay first — short on time, cut the squat, never the ballistic work. Measure and log the broad jump every week; that number is the scored power event. If you have a medicine ball, run Medicine Ball Scoop Throw or Backward Medicine Ball Throw in place of the jump at the same set count and record throw distance instead — equal status, same scored slot, kept for all eight weeks. Stop any ballistic set the moment distance drops off the day's best.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Duty Ready — Power Event template?
Jumps and sprints come first and stay first — short on time, cut the squat, never the ballistic work. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Duty Ready — Power Event, and how long does it take?
Duty Ready — Power Event runs 5 movements and about 16 working sets, roughly 57 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Power Event version different?
Duty Ready — Power Event is the power event cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight