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Hyperformance Intensification Phase (Phase 3)

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  • 4x StrengthFunctional Strength TrainingHypertrophyPowerTempo

Description

The Accumulation Phase of training is designed to increase loading on the body for a more intense phase of training. This program heavily utilizes tempo in a tri-phasic manner steadily building up exercise progressions and loading. This is intended to be done after the Preparatory Phase and before the Intensification Phase

Blocks

Ideal Strength

Strong Start

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Block 1

Ideal Strength

Strong Start

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Block 2

Ideal Strength

Strong Start

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Block 3

Hyperformance Intensification Phase (Phase 3)

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GPP
Functional Strength Training
3-4x Strength
5 Days Per Week Training
Strength and Conditioning

Description

The Accumulation Phase of training is designed to increase loading on the body for a more intense phase of training. This program heavily utilizes tempo in a tri-phasic manner steadily building up exercise progressions and loading. This is intended to be done after the Preparatory Phase and before the Intensification Phase

Blocks

  • Block 1
  • Block 2
  • Block 3

Ideal Strength

Strong Start

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Block 1

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Join the team

Block 2

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Join the team

Block 3

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Ideal Strength

Strong Start

Join the team

Block 1

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Block 2

Some description...

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold

Block 3

Some description...

  • Goblet Box Squat
  • Band Pull Apart
  • Single Arm DB Row
  • Prone Banded Leg Curl
  • Cable Overhead Tricep Extension
  • Cardiac Output Training
  • 90-90 Hip Stretch
  • Cable Straight Arm Pulldown (From Hip-Hinge)
  • Split-Squat
  • RKC Plank
  • Tactical Frog Stretch
  • Single Leg Standing Leg Curl
  • Seated Banded Leg Curl
  • Push-Up
  • Elevated Single Leg Glute Bridge Hold
  • Side Plank Short Lever With Adductor ISO
  • Cable Face Pull Stato-Dynamic
  • Cooldown Recovery Breathing
  • Foam Roll Major Muscle Groups
  • DB RDL With Band On Hips
  • Band Pull Apart Star Pattern
  • Single Arm DB Chest Press
  • Farmer's Carry (DB/KB)
  • Child's Pose With Rotation
  • Single Leg Glute Bridge Hold