Foundational Strength for All Athletes

This program is designed for athletes that are young and new(er) to the weight room, or high level athletes looking for a precursor to long-term heavy loading. The first four weeks utilize the 1x20 method (1 set of 20 reps for 20 exercises). The purpose is to grow muscle, improve bloodflow to joints (cartilage, tendons, ligaments), build work capacity, and groove quality movement patterns. The following two blocks (4 weeks each) are still high volume for muscle growth, but get more specific by progressing the movements and intensity. Note, this program uses adjustable pulley/cable machines, resistance bands, kettlebells, and dumbbells. It is intended to build a foundation of weight room competence before moving into barbell loading.