Training Block 1 Week 1

The main intent of Week 1 is to establish a strong foundation for the program by assessing baseline strength and conditioning levels. The goal is to learn proper movement patterns, familiarize yourself with the key lifts, and build aerobic capacity. This week acts as an introduction to the program's structure and principles.

Focus

• Technique & Form Development: Focus on learning and refining the form for Power Clean, Push Press, and Front Squat. Light to moderate loads will be used to build confidence and technique.

• Baseline Conditioning & Pacing: Establish a baseline level for aerobic capacity through controlled runs and bodyweight conditioning to gauge speed, stamina, and pacing.

• Mobility & Recovery Introduction: Begin incorporating dynamic warm-ups and cooldown stretches to promote proper movement and set the foundation for recovery.

Goals

• Strength Goal: Establish movement patterns and develop a comfortable working load around 50-60% of your estimated 1RM for all main lifts.

• Conditioning Goal: Test baseline running pace and endurance over manageable distances and intervals, focusing on steady pacing and controlled breathing.

• Balance & Stability Goal: Incorporate accessory movements to address imbalances, activate core muscles, and reinforce stability around the main lifts