Phase 2 - Cutting Into a Weapon
Burn fat, maintain power, improve conditioning.
In Phase 1, the focus was building: strength, muscle mass, and structural control.
Now we shift gears.
Phase 2 is about refinement. Reducing body fat, increasing conditioning, and preserving the muscle you’ve worked to earn. The goal is to strip away the unnecessary and leave nothing but capability and performance.
Phase Duration:
3–6 weeks, depending on your current body composition and energy availability.
Most athletes will benefit from a steady, sustainable cut over 4–5 weeks before moving on.
Primary Objectives:
Reduce body fat without sacrificing strength or performance
Improve work capacity and aerobic/anaerobic conditioning
Build the ability to train hard under fatigue and maintain composure
Training Adjustments:
Strength Maintenance
Continue lifting heavy — just with slightly reduced volume.
Focus on preserving compound lifts and moving efficiently under load.Conditioning Integration
Conditioning is now mandatory.
Tools may include interval sprints, sled pushes, circuits, battle ropes, rower, or tempo runs.
2–3 focused sessions per week is the target.Fatigue & Recovery Management
Cutting phases stress the nervous system and recovery pathways.
Prioritize high-quality sleep, adequate hydration, mobility work, and nutrient timing.
What Changes From Phase 1:
A caloric deficit is introduced
Conditioning becomes structured and non-negotiable
Recovery must be monitored more closely — especially sleep and energy output
Mental discipline becomes critical: you’re training with less fuel and more demand
In the next post, we’ll cover the supplement and recovery protocols that support fat loss, inflammation control, and high-output performance.
Paid subscribers will receive a Phase 2 Conditioning Tracker and Tactical Cut Checklist — tools to help monitor your progress and stay consistent through the cut. I’m going all in on this series to make sure you guys have everything you need to succeed.
Stay focused.
More soon.
— Bruce Wayne Fitness
