PHASE 1: GENERAL PHYSICAL PREPARATION
The emphasis of this phase is to develop General Physical Preparation (GPP) through foundational exercises in the 7 primary movement patterns (gait, squat, hinge, lunge, push, pull, rotate). The goal is to develop proper techniques while ramping up the intent behind each movement.
Instructions: Perform 3 sets of 6 repetitions of each exercise. For lateral and unilateral exercises, perform 3×6 on each side. Exercises that have the same number are to be performed as a superset. Take at least 30-45 seconds rest between sets. For this phase, there will be an eccentric count during the lowering portion of the exercise. Rather than increasing the number of repetitions, the exercise will become harder by slowing the movement down. Exercise 1a is the exception to this and is denoted with an asterisk.
Eccentric Training- 3×6 repetitions each
Week 1: 3 second lowering
Week 2: 4 second lowering
Week 3: 5 second lowering
Week 4: 6 second lowering
SESSION 2: LATERAL MOVEMENTS
The emphasis of this day is to incorporate exercises that are generally performed with both legs and/or arms, but utilize a dominant side. These exercises are typically done in the frontal plane (side to side), with a few exceptions.
Primer: Tib Raise x50, Elephant Walk x30, Rocking Pigeon x25 each
Break these up however necessary.
1a. Single Leg Snapdown*
1b. Staggered Stance Squat
2a. Campo Romanian Deadlift
2b. Side Plank (elbow) Hip Raise
3a. Staggered Hand Push-up
3b. Bent Scarecrow
*no eccentric count during the lowering portion of the exercise