Chris carmichael takes you through a slightly more intense workout compared to the commit period thats designed to build strength and agility in accord with the second 3 weeks of the 5 essentials 9 week fitness planexercises in the strengthen period differ from the commit period in the number of sets and reps in the resistance and agility training workouts as well as the number and length of the intervals in the aerobic workouts this change will improve your muscles ability to produce maximu