Program: RESILIENCE
- Phase - 1
- Weeks 1-4
- Weekly Schedule: Day 1, Day 2, Day 3, REST, Day 4, Day 5, Day 6
This program is designed to improve your Resilience. It is structured in a vertical integration fashion, meaning that all components of physical fitness are trained simultaneously (no, the interference effect won’t ruin your progress). This program is predominantly aimed at making you healthy, fit, robust, mobile and capable overall rather than focusing on only increasing strength and muscle mass like a bodybuilder (although you will still do both).
You will complete standard strength training, while also jumping, rotating, throwing, landing, pushing, lifting, carrying and more. It is designed to be done over 6 days, leaving 1 to rest.
If running isn’t a goal or enjoyment of yours, you can either use that as a rest day or complete a different off-feet cardio session (in the bonus section under templates) on each of those days.
Instructions:
- By completing this program, you understand the risks of exercise and agree you are fit to participate.
- Ensuring adequate recovery is crucial to get the most out of this program and your time in the gym
- Focus on the big 4: sleep, nutrition (calories and protein), hydration and stress management
- Complete an optional 5-minute bike warm up (recommended) and if you have existing mobility/priming needs, utilise movements from the exercise library to mobilise and prime your joint*
- *There will be actual programs for each joint in the near future
- *Note over time you should not need these to train and are aimed as short-term assistance only
- Supersets = same number, next letter = go straight away (then rest after completing every exercise with that letter)
- Watch video on RPE to help you with choosing load.
- Exercise demonstration (if currently available) will open in pop-up by pressing video image
- Substitute as best and as similar as possible if you don’t have exact equipment
- You have the option to enter your weight and RPE for each exercise that will remain there indefinitely so you remember where to pick up next session
- Rest time recommendations are provided in the notes as a rough guide, however the primary focus should be waiting until you feel ready and are not puffing.
- Resting less than prescribed time will not increase hypertrophy (if anything it will decrease it by reducing the amount of load you can lift and decreasing the execution of the lift you're performing).
