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Week 1: Please Read Directions Along with the Program
🕑 Added 2023-03-06 02:44:50 +0000 UTCThis is Week 1 of a 2 week mesocycle - The first of 4-5 mesocycles
This phase is called anatomical adaptation. It's a term coined by the godfather of periodization, Tudor Bompa. This phase will prepare you for the more intense mesocylces of training to come.
This is GPP based training, with high volume, and lower loads used. It is very very simple but incredibly effective in preparing you for the training to come.
How your training sessions should look:
Warm up: 10 mins of cardio, 10 mins of general stretching and movement. THEN PRACTICE ALL OF THE MOVEMENTS BEFORE YOU START THE CLOCK.
The Training: Make sure you set up a clock and that you start each exercise on the minute. This means you will have to adapt the weights to your fatigue. Every set should feel like an rpe 8. HOWEVER, because the volume is high and the rest is low that rpe 8 weight is going to likely be lighter than you think.
Comments
you don’t have to wait!
Off topic of this program, after finishing phase 3 of your older 12 weak program. How long should I wait to Start a new program?
It will evolve into more of a hybrid program. There will be classic weightlifting but the goal is general fitness and power.
Will this advance to being a weightlifting program?
