Performance app

Backed by sound scientific based knowledge and shaped by my experience in sports medicine & high performance professional athletes, this program is specifically designed to prevent recurring injuries and maximize your performance. Each routine is joint-friendly, yet powerfully effective, targeting strength, conditioning, and explosiveness to help you reach your peak.

Whether you're an avid gym-goer or an elite athlete, this program offers the tools to elevate your training while keeping you strong, resilient, and injury-free.

Strength Advantage Protocol

Phase 1 (Weeks 1-4: Strength Foundations):
Start with the Strength Foundations block, designed to build more than just muscle. This phase focuses on key areas that create a solid base for advanced training, ensuring long-term durability and growth.

Phase 2 (Weeks 5-6: Strength Block):
Next, push beyond your current limits in the Strength block. Here, you’ll reinforce the foundations you've developed, taking your baseline strength to new levels and setting the stage for explosive power.

Phase 3 (Weeks 7-8: Strength-Power Training):
Transition into the Strength-Power block, where you’ll transform foundational strength into dynamic, powerful movements. This phase is all about moving with explosive force, a key trait that separates elite athletes from the rest.

Phase 4 (Weeks 9-10: Taper Week):
Conclude with a taper week to allow your body to recover and adapt, ensuring you are fully refreshed and ready to perform at your peak for any upcoming competitions or performance benchmarks.

Conditioning advantage protocol:

• Phase 1 (Weeks 1-3: Peripheral Adaptation): Build a foundation with short, intense sprints that improve your muscles' ability to use oxygen efficiently and ramp up your overall fitness.

• Phase 2 (Weeks 4-7: Central Adaptation & Muscle Buffering): Focus on strengthening your heart’s capacity to deliver more oxygen, while training your muscles to handle the burn and keep performing longer.

• Phase 3 (Weeks 8-9: High-Intensity Interval Training (HIIT)): Sharpen your endurance and explosiveness with fight-specific high-intensity bursts that simulate competition, preparing you to handle pressure with confidence.

• Phase 4 (Week 10: Taper Week): Ease off for a strategic recovery week to ensure you peak on competition day, refreshed and ready.

The Complete System:

Strength and Conditioning Program

Combines BOTH programs to transform your athletic performance with The Complete System, a 10-week comprehensive Strength and Conditioning program designed to elevate your fitness to new heights. This program combines six strategically designed sessions per week—2 strength, 1 core, and 3 conditioning workouts—ensuring you develop well-rounded athleticism, power, and endurance.

Program Structure:

• 2 Strength Sessions: Focused on building raw power and functional strength through progressive overload, laying the foundation for long-term development.

• 1 Core Session: Specifically designed to enhance core stability and strength, crucial for balance, force transfer, and injury prevention.

• 3 Conditioning Sessions: High-intensity workouts that develop cardiovascular endurance, stamina, and the ability to recover faster between efforts, preparing you for peak performance in any sport or activity.

Due to high volume ALL programs start the following Monday.

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