Sword is part 2 of the three programs (Shield, Sword & Spear).
Sword is a 4 week block of programming designed to weaponise the capacity developed in Shield. Its primary role is to build physical output through an intensification phase of training. 
 
Sword can be used on its own as a 4 week block of training or in conjuction with Shield and Spear to create a full 12 week preparatory, intensification and peaking program