A triphasic strength training plan for military recruits. Eight weeks of foundations followed by three two-week blocks targeting eccentric, isometric and concentric strength — the full triphasic method, structured for beginners. Designed to plug in alongside cardiovascular training.
16
Weeks
4
Phases
3×
Per Week
81
Exercises
12-Week Progression — Click any week to jump
01
BUI
02
BUI
03
BUI
04
BUI
05
BUI
06
BUI
07
CON
08
CON
09
TRA
10
TRA
11
EXP
12
EXP
Build · 6 Weeks
Control · 2 Weeks
Transfer · 2 Weeks
Express · 2 Weeks
Phase 01 · BUILD · Week 1 of 6
WEEK 01 BUILD.
Build the technical foundation. Master the patterns. Develop baseline strength and capacity.
Phase
BUILD (Foundations Phase)
Week
1 of 12 (overall) · 1 of 6 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Bilateral & Heavy
▼
Primary Lift A
Leg Press
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive heels through the platform
Maintain neutral spine
Match your tempo to the prescribed pace
Primary Lift B
Single Leg Hip Thrust (30cm)
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes hard at lockout
Slow controlled descent
Technique Lift
Box Squat
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back into the box — do not crash down
Pause briefly at the bottom
Drive up through midfoot
Brace
Farmers Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Walk tall — chest up, shoulders down
Grip hard, breathe through the nose
Quality over speed — no rushing
Eccentric
SL Hamstring Slider
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent — fight gravity
Maintain pelvic control throughout
Use hands only to return to start
Isometric
Overcoming Iso Calf Press
2 × 3 × 5s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push or hold against immovable resistance
Maintain joint angle throughout
Breathe — do not hold breath
Accessory
Monster Walk
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain band tension throughout
Knees track over toes — no cave
Slow and controlled
THURSDAY
Medium Intensity · Posterior Chain Focus
▼
Primary Lift A
Trap Bar Deadlift
4 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips — flat back
Drive floor away with heels
Lock out tall
Primary Lift B
Split Squat
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Back knee gently kisses floor
Drive through front heel to return
Technique Lift
Rack Pull
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in a straight vertical line
Hips and shoulders rise together
Reset the brace before each rep
Brace
Front Rack Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain upright torso throughout
Brace the trunk like you are about to take a punch
Steady, controlled steps
Capacity
Goblet Squat
2 × 20% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Higher reps — quality maintained throughout
Push to genuine fatigue
Stop if form breaks
Isometric
Yielding Iso Calf Raise
3 × max hold% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at the position of maximum tension
Breathe through the hold
Hold until form breaks
Accessory
Hip Flexor Banded March
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee high
Maintain band tension
Control return — no flop
SATURDAY
Low Intensity · Unilateral & Trunk
▼
Primary Lift A
Goblet Squat
3 × 6-10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Quality reps over speed
Full range each rep
Stay tall through the trunk
Primary Lift B
KB Deadlift
3 × 8-12% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips not the lower back
Push the floor away
Stand tall at the top
Primary Lift C
Lateral Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into the working hip
Knee tracks over toe
Stay tall through the chest
Trunk
Side Plank w/Knee Raise
3 × 30s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hips and shoulders
Brace the trunk hard throughout
Slow controlled movement
Eccentric
Nordic Ham Curl
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Pelvic control throughout
Catch with hands at the bottom
Isometric
Iso Adductor Plank
3 × 10s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Squeeze adductors actively
Maintain neutral pelvis
Hold without tilting
Phase 01 · BUILD · Week 2 of 6
WEEK 02 BUILD.
Build the technical foundation. Master the patterns. Develop baseline strength and capacity.
Phase
BUILD (Foundations Phase)
Week
2 of 12 (overall) · 2 of 6 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Bilateral & Heavy
▼
Primary Lift A
Leg Press
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive heels through the platform
Maintain neutral spine
Match your tempo to the prescribed pace
Primary Lift B
Single Leg Hip Thrust (30cm)
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes hard at lockout
Slow controlled descent
Technique Lift
Box Squat
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back into the box — do not crash down
Pause briefly at the bottom
Drive up through midfoot
Brace
SA Farmers Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Walk tall — chest up, shoulders down
Grip hard, breathe through the nose
Quality over speed — no rushing
Eccentric
SL Hamstring Slider
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent — fight gravity
Maintain pelvic control throughout
Use hands only to return to start
Isometric
Yielding Split Squat
2 × 15s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push or hold against immovable resistance
Maintain joint angle throughout
Breathe — do not hold breath
Accessory
Hip Flexor Banded March
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain band tension throughout
Knees track over toes — no cave
Slow and controlled
THURSDAY
Medium Intensity · Posterior Chain Focus
▼
Primary Lift A
Trap Bar Deadlift
4 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips — flat back
Drive floor away with heels
Lock out tall
Primary Lift B
Split Squat
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Back knee gently kisses floor
Drive through front heel to return
Technique Lift
Rack Pull
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in a straight vertical line
Hips and shoulders rise together
Reset the brace before each rep
Brace
Overhead Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain upright torso throughout
Brace the trunk like you are about to take a punch
Steady, controlled steps
Capacity
SL Calf Raise
2 × Max reps% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Higher reps — quality maintained throughout
Push to genuine fatigue
Stop if form breaks
Isometric
Wall Squat
3 × max hold% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at the position of maximum tension
Breathe through the hold
Hold until form breaks
Accessory
Monster Walk
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee high
Maintain band tension
Control return — no flop
SATURDAY
Low Intensity · Unilateral & Trunk
▼
Primary Lift A
Walking Lunge
3 × 15m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Quality reps over speed
Full range each rep
Stay tall through the trunk
Primary Lift B
SL RDL
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips not the lower back
Push the floor away
Stand tall at the top
Primary Lift C
Curtsy Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into the working hip
Knee tracks over toe
Stay tall through the chest
Trunk
Deadbug
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hips and shoulders
Brace the trunk hard throughout
Slow controlled movement
Eccentric
Nordic Ham Curl
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Pelvic control throughout
Catch with hands at the bottom
Isometric
SL Hamstring Bridge
3 × 10s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Squeeze adductors actively
Maintain neutral pelvis
Hold without tilting
Phase 01 · BUILD · Week 3 of 6
WEEK 03 BUILD.
Build the technical foundation. Master the patterns. Develop baseline strength and capacity.
Phase
BUILD (Foundations Phase)
Week
3 of 12 (overall) · 3 of 6 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Bilateral & Heavy
▼
Primary Lift A
Single Leg Press
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive heels through the platform
Maintain neutral spine
Match your tempo to the prescribed pace
Primary Lift B
Single Leg Hip Thrust (30cm)
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes hard at lockout
Slow controlled descent
Technique Lift
Box Squat
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back into the box — do not crash down
Pause briefly at the bottom
Drive up through midfoot
Brace
Farmers Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Walk tall — chest up, shoulders down
Grip hard, breathe through the nose
Quality over speed — no rushing
Eccentric
SL Hamstring Slider
1 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent — fight gravity
Maintain pelvic control throughout
Use hands only to return to start
Isometric
Overcoming Iso Calf Press
2 × 3 × 5s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push or hold against immovable resistance
Maintain joint angle throughout
Breathe — do not hold breath
Accessory
Monster Walk
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain band tension throughout
Knees track over toes — no cave
Slow and controlled
THURSDAY
Medium Intensity · Posterior Chain Focus
▼
Primary Lift A
Trap Bar Deadlift
4 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips — flat back
Drive floor away with heels
Lock out tall
Primary Lift B
Split Squat
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Back knee gently kisses floor
Drive through front heel to return
Technique Lift
Rack Pull
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in a straight vertical line
Hips and shoulders rise together
Reset the brace before each rep
Brace
Front Rack Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain upright torso throughout
Brace the trunk like you are about to take a punch
Steady, controlled steps
Capacity
Goblet Squat
2 × 20% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Higher reps — quality maintained throughout
Push to genuine fatigue
Stop if form breaks
Isometric
Yielding Iso Calf Raise
3 × max hold% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at the position of maximum tension
Breathe through the hold
Hold until form breaks
Accessory
Hip Flexor Banded March
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee high
Maintain band tension
Control return — no flop
SATURDAY
Low Intensity · Unilateral & Trunk
▼
Primary Lift A
Goblet Squat
3 × 6-10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Quality reps over speed
Full range each rep
Stay tall through the trunk
Primary Lift B
KB Deadlift
3 × 8-12% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips not the lower back
Push the floor away
Stand tall at the top
Primary Lift C
Lateral Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into the working hip
Knee tracks over toe
Stay tall through the chest
Trunk
Side Plank w/Knee Raise
3 × 30s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hips and shoulders
Brace the trunk hard throughout
Slow controlled movement
Eccentric
Nordic Ham Curl
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Pelvic control throughout
Catch with hands at the bottom
Isometric
Iso Adductor Plank
3 × 15s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Squeeze adductors actively
Maintain neutral pelvis
Hold without tilting
Phase 01 · BUILD · Week 4 of 6
WEEK 04 BUILD.
Build the technical foundation. Master the patterns. Develop baseline strength and capacity.
Phase
BUILD (Foundations Phase)
Week
4 of 12 (overall) · 4 of 6 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Bilateral & Heavy
▼
Primary Lift A
Single Leg Press
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive heels through the platform
Maintain neutral spine
Match your tempo to the prescribed pace
Primary Lift B
Barbell Bridge
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes hard at lockout
Slow controlled descent
Technique Lift
½ Pin Squat
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back into the box — do not crash down
Pause briefly at the bottom
Drive up through midfoot
Brace
SA Farmers Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Walk tall — chest up, shoulders down
Grip hard, breathe through the nose
Quality over speed — no rushing
Eccentric
Nordic Hamstring Curl
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent — fight gravity
Maintain pelvic control throughout
Use hands only to return to start
Isometric
Yielding Split Squat
2 × 15s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push or hold against immovable resistance
Maintain joint angle throughout
Breathe — do not hold breath
Accessory
Hip Flexor Banded March
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain band tension throughout
Knees track over toes — no cave
Slow and controlled
THURSDAY
Medium Intensity · Posterior Chain Focus
▼
Primary Lift A
Trap Bar Deadlift
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips — flat back
Drive floor away with heels
Lock out tall
Primary Lift B
Front Rack Reverse Lunge
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Back knee gently kisses floor
Drive through front heel to return
Technique Lift
RDL
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in a straight vertical line
Hips and shoulders rise together
Reset the brace before each rep
Brace
Overhead Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain upright torso throughout
Brace the trunk like you are about to take a punch
Steady, controlled steps
Capacity
SL Calf Raise
2 × Max reps% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Higher reps — quality maintained throughout
Push to genuine fatigue
Stop if form breaks
Isometric
Wall Squat
3 × max hold% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at the position of maximum tension
Breathe through the hold
Hold until form breaks
Accessory
Monster Walk
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee high
Maintain band tension
Control return — no flop
SATURDAY
Low Intensity · Unilateral & Trunk
▼
Primary Lift A
Walking Lunge
3 × 15m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Quality reps over speed
Full range each rep
Stay tall through the trunk
Primary Lift B
SL RDL
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips not the lower back
Push the floor away
Stand tall at the top
Primary Lift C
Curtsy Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into the working hip
Knee tracks over toe
Stay tall through the chest
Trunk
Deadbug
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hips and shoulders
Brace the trunk hard throughout
Slow controlled movement
Eccentric
Nordic Ham Curl
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Pelvic control throughout
Catch with hands at the bottom
Isometric
SL Hamstring Bridge
3 × 15s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Squeeze adductors actively
Maintain neutral pelvis
Hold without tilting
Phase 01 · BUILD · Week 5 of 6
WEEK 05 BUILD.
Build the technical foundation. Master the patterns. Develop baseline strength and capacity.
Phase
BUILD (Foundations Phase)
Week
5 of 12 (overall) · 5 of 6 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Bilateral & Heavy
▼
Primary Lift A
Leg Press
4 × 4-6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive heels through the platform
Maintain neutral spine
Match your tempo to the prescribed pace
Primary Lift B
Barbell Bridge
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes hard at lockout
Slow controlled descent
Technique Lift
½ Pin Squat
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back into the box — do not crash down
Pause briefly at the bottom
Drive up through midfoot
Brace
Farmers Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Walk tall — chest up, shoulders down
Grip hard, breathe through the nose
Quality over speed — no rushing
Eccentric
Nordic Hamstring Curl
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent — fight gravity
Maintain pelvic control throughout
Use hands only to return to start
Isometric
Overcoming Iso Calf Press
2 × 3 × 5s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push or hold against immovable resistance
Maintain joint angle throughout
Breathe — do not hold breath
Accessory
Monster Walk
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain band tension throughout
Knees track over toes — no cave
Slow and controlled
THURSDAY
Medium Intensity · Posterior Chain Focus
▼
Primary Lift A
Trap Bar Deadlift
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips — flat back
Drive floor away with heels
Lock out tall
Primary Lift B
Front Rack Reverse Lunge
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Back knee gently kisses floor
Drive through front heel to return
Technique Lift
RDL
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in a straight vertical line
Hips and shoulders rise together
Reset the brace before each rep
Brace
Front Rack Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain upright torso throughout
Brace the trunk like you are about to take a punch
Steady, controlled steps
Capacity
Goblet Squat
2 × 20% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Higher reps — quality maintained throughout
Push to genuine fatigue
Stop if form breaks
Isometric
Yielding Iso Calf Raise
3 × max hold% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at the position of maximum tension
Breathe through the hold
Hold until form breaks
Accessory
Hip Flexor Banded March
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee high
Maintain band tension
Control return — no flop
SATURDAY
Low Intensity · Unilateral & Trunk
▼
Primary Lift A
Goblet Squat
3 × 6-10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Quality reps over speed
Full range each rep
Stay tall through the trunk
Primary Lift B
KB Deadlift
3 × 8-12% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips not the lower back
Push the floor away
Stand tall at the top
Primary Lift C
Lateral Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into the working hip
Knee tracks over toe
Stay tall through the chest
Trunk
Side Plank w/Knee Raise
3 × 30s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hips and shoulders
Brace the trunk hard throughout
Slow controlled movement
Eccentric
Nordic Ham Curl
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Pelvic control throughout
Catch with hands at the bottom
Isometric
Iso Adductor Plank
3 × 20s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Squeeze adductors actively
Maintain neutral pelvis
Hold without tilting
Phase 01 · BUILD · Week 6 of 6
WEEK 06 BUILD.
Build the technical foundation. Master the patterns. Develop baseline strength and capacity.
Phase
BUILD (Foundations Phase)
Week
6 of 12 (overall) · 6 of 6 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Bilateral & Heavy
▼
Primary Lift A
Leg Press
4 × 4-6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive heels through the platform
Maintain neutral spine
Match your tempo to the prescribed pace
Primary Lift B
Barbell Bridge
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes hard at lockout
Slow controlled descent
Technique Lift
½ Pin Squat
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back into the box — do not crash down
Pause briefly at the bottom
Drive up through midfoot
Brace
SA Farmers Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Walk tall — chest up, shoulders down
Grip hard, breathe through the nose
Quality over speed — no rushing
Eccentric
Nordic Hamstring Curl
1 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent — fight gravity
Maintain pelvic control throughout
Use hands only to return to start
Isometric
Yielding Split Squat
2 × 15s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push or hold against immovable resistance
Maintain joint angle throughout
Breathe — do not hold breath
Accessory
Hip Flexor Banded March
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain band tension throughout
Knees track over toes — no cave
Slow and controlled
THURSDAY
Medium Intensity · Posterior Chain Focus
▼
Primary Lift A
Trap Bar Deadlift
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips — flat back
Drive floor away with heels
Lock out tall
Primary Lift B
Front Rack Reverse Lunge
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Back knee gently kisses floor
Drive through front heel to return
Technique Lift
RDL
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in a straight vertical line
Hips and shoulders rise together
Reset the brace before each rep
Brace
Overhead Carry
3 × 30m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Maintain upright torso throughout
Brace the trunk like you are about to take a punch
Steady, controlled steps
Capacity
SL Calf Raise
2 × Max reps% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Higher reps — quality maintained throughout
Push to genuine fatigue
Stop if form breaks
Isometric
Wall Squat
3 × max hold% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at the position of maximum tension
Breathe through the hold
Hold until form breaks
Accessory
Monster Walk
2 × 10m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee high
Maintain band tension
Control return — no flop
SATURDAY
Low Intensity · Unilateral & Trunk
▼
Primary Lift A
Walking Lunge
3 × 15m% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Quality reps over speed
Full range each rep
Stay tall through the trunk
Primary Lift B
SL RDL
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips not the lower back
Push the floor away
Stand tall at the top
Primary Lift C
Curtsy Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into the working hip
Knee tracks over toe
Stay tall through the chest
Trunk
Deadbug
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hips and shoulders
Brace the trunk hard throughout
Slow controlled movement
Eccentric
Nordic Ham Curl
2 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Pelvic control throughout
Catch with hands at the bottom
Isometric
SL Hamstring Bridge
3 × 20s% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Squeeze adductors actively
Maintain neutral pelvis
Hold without tilting
Phase 02 · CONTROL · Week 1 of 2
WEEK 07 CONTROL.
Build the brakes. Develop eccentric strength and landing tolerance.
Phase
CONTROL (Eccentric Phase)
Week
7 of 12 (overall) · 1 of 2 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Landing & Heavy Eccentrics
▼
Landing
Depth Drop (30-45cm)
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drop straight down — do not jump out
Land soft, knees over toes
Stick the landing — hold for 2 seconds
Eccentric Lift A (3-4s ecc)
2:1 SL Press
4 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Lower over a slow 3-4 second count
Concentric back to start under control
Maintain bracing throughout
Eccentric Lift B (3-4s ecc)
Hip Thrust (45cm)
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Squeeze glutes at top
Drive through the heel
Ecc Isolated A (3-4s ecc)
Lateral Step Up
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step up under control — no momentum
Slow descent on the working leg
Knee tracks over toe
Ecc Isolated B (3-4s ecc)
2:1 Calf Press
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Two up, one down protocol
Lower the working leg over 3-4 seconds
Full range — heel below step
Trunk A (3-4s ecc)
Leg Raise
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow lower with control
Lower back stays in contact with floor
Reset between reps
Trunk B (3-4s ecc)
Woodchop
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Rotate from the trunk not the arms
Eccentric on the way back up
Smooth controlled tempo
THURSDAY
Medium Intensity · Lateral Landing & Long Eccentrics
▼
Landing
Lateral Depth Drop (15-30cm)
2 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step laterally off the box
Land soft on outside leg
Stick the landing
Eccentric Lift A (6s ecc)
Trap Bar Deadlift
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Long 6-second eccentric — feel every inch
Concentric under control
Maintain neutral spine
Eccentric Lift B (6s ecc)
Front Rack / Back Squat
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
6-second descent
Stay upright through the trunk
Drive up explosively if able
Ecc Isolated A (6s ecc)
2:1 Calf Raise (from step)
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Two up, one down
6-second descent on working leg
Heel below step throughout
Ecc Isolated B (6s ecc)
Nordic Ham Curl
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Anchor feet, lower with control
Resist the entire descent
Catch with hands at bottom
Trunk A (6s ecc)
Wipers
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled lateral wiper
Pelvis stays grounded
Both shoulders stay on floor
Trunk B (6s ecc)
Cable Crunch
2 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Crunch the trunk not the arms
Slow eccentric back up
Quality reps
SATURDAY
Low Intensity · Unilateral Eccentric
▼
Landing
SL Depth Drop (15cm)
2 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Single leg only — start small
Stick the landing under control
Build height week to week if able
Eccentric Lift A (3-5s ecc)
Lateral Squat
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into working hip
Slow controlled descent
Stay tall
Eccentric Lift B (3-5s ecc)
Raised Hamstring Bridge
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Heels elevated on plate or foam
Slow descent — squeeze hamstrings
Drive through heels
Eccentric Lift C (3-5s ecc)
Curtsy Squat
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step back into curtsy
Slow descent
Drive through front heel
Eccentric Lift D (3-5s ecc)
SL RDL
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hip on stance leg
Slow controlled descent
Keep shoulders square
Trunk A (3-5s ecc)
Deadbug
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Lower back maintains floor contact
Slow contralateral lower
Quality over speed
Trunk B (3-5s ecc)
Side Plank Dips
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hip on hip
Slow controlled dip
Drive back up under control
Phase 02 · CONTROL · Week 2 of 2
WEEK 08 CONTROL.
Build the brakes. Develop eccentric strength and landing tolerance.
Phase
CONTROL (Eccentric Phase)
Week
8 of 12 (overall) · 2 of 2 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Landing & Heavy Eccentrics
▼
Landing
Depth Drop (30-45cm)
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drop straight down — do not jump out
Land soft, knees over toes
Stick the landing — hold for 2 seconds
Eccentric Lift A (3-4s ecc)
2:1 SL Press
4 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Lower over a slow 3-4 second count
Concentric back to start under control
Maintain bracing throughout
Eccentric Lift B (3-4s ecc)
Hip Thrust (45cm)
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled descent
Squeeze glutes at top
Drive through the heel
Ecc Isolated A (3-4s ecc)
Lateral Step Up
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step up under control — no momentum
Slow descent on the working leg
Knee tracks over toe
Ecc Isolated B (3-4s ecc)
2:1 Calf Press
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Two up, one down protocol
Lower the working leg over 3-4 seconds
Full range — heel below step
Trunk A (3-4s ecc)
Leg Raise
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow lower with control
Lower back stays in contact with floor
Reset between reps
Trunk B (3-4s ecc)
Woodchop
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Rotate from the trunk not the arms
Eccentric on the way back up
Smooth controlled tempo
THURSDAY
Medium Intensity · Lateral Landing & Long Eccentrics
▼
Landing
Lateral Depth Drop (15-30cm)
2 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step laterally off the box
Land soft on outside leg
Stick the landing
Eccentric Lift A (6s ecc)
Trap Bar Deadlift
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Long 6-second eccentric — feel every inch
Concentric under control
Maintain neutral spine
Eccentric Lift B (6s ecc)
Front Rack / Back Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
6-second descent
Stay upright through the trunk
Drive up explosively if able
Ecc Isolated A (6s ecc)
2:1 Calf Raise (from step)
3 × 10% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Two up, one down
6-second descent on working leg
Heel below step throughout
Ecc Isolated B (6s ecc)
Nordic Ham Curl
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Anchor feet, lower with control
Resist the entire descent
Catch with hands at bottom
Trunk A (6s ecc)
Wipers
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Slow controlled lateral wiper
Pelvis stays grounded
Both shoulders stay on floor
Trunk B (6s ecc)
Cable Crunch
2 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Crunch the trunk not the arms
Slow eccentric back up
Quality reps
SATURDAY
Low Intensity · Unilateral Eccentric
▼
Landing
SL Depth Drop (15-30cm)
2 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Single leg only — start small
Stick the landing under control
Build height week to week if able
Eccentric Lift A (3-5s ecc)
Lateral Squat
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit into working hip
Slow controlled descent
Stay tall
Eccentric Lift B (3-5s ecc)
Raised Hamstring Bridge
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Heels elevated on plate or foam
Slow descent — squeeze hamstrings
Drive through heels
Eccentric Lift C (3-5s ecc)
Curtsy Squat
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step back into curtsy
Slow descent
Drive through front heel
Eccentric Lift D (3-5s ecc)
SL RDL
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hip on stance leg
Slow controlled descent
Keep shoulders square
Trunk A (3-5s ecc)
Deadbug
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Lower back maintains floor contact
Slow contralateral lower
Quality over speed
Trunk B (3-5s ecc)
Side Plank Dips
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stack hip on hip
Slow controlled dip
Drive back up under control
Phase 03 · TRANSFER · Week 1 of 2
WEEK 09 TRANSFER.
Build the bridge between absorbing and producing force. Isometric strength is the link.
Phase
TRANSFER (Isometric Phase)
Week
9 of 12 (overall) · 1 of 2 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Reactive & Overcoming ISO
▼
Reactive
Depth Jump (15cm)
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drop and jump immediately
Minimise ground contact time
Stick the landing
Overcoming ISO A (5s push)
SL Press
3 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push as hard as possible against immovable resistance
5 seconds of maximum effort
Brace the trunk hard
Pause Lift A (3s pause)
Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Descend to bottom position
Hold for full 3 seconds — no bounce
Drive up explosively
Overcoming ISO B (5s push)
SL Calf Raise
3 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push hard against immovable resistance
5 seconds maximum effort
Maintain position throughout
Pause Lift B (3s pause)
Split Stance RDL
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Pause at bottom for 3 seconds
Brace trunk hard
Drive up explosively
Yielding ISO A (15-20s hold)
Split Squat
1 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold the bottom position
15-20 seconds at peak tension
Stay tall — no collapse
Trunk A (3-4s tempo)
Pallof Press
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Press straight out from chest
Resist rotation hard
Slow controlled tempo
Trunk B (3-4s tempo)
Overhead Pallof Press
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Arms locked overhead
Resist lateral pull
Brace trunk throughout
THURSDAY
Medium Intensity · Reactive & Pause Lifts
▼
Reactive
Pogo
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stiff legs — minimal knee bend
Bounce as fast as possible
Quiet landings
Overcoming ISO A (5s push)
SL Press (30/30/30deg)
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Three positions — top, middle, bottom
5 seconds at each
Maximum effort each push
Pause Lift A (3s pause)
Heel Elevated Split Squat
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Heels elevated for depth
Pause 3 seconds at bottom
Drive up explosively
Yielding ISO A (15-20s hold)
SL Calf Raise
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at top of calf raise
15-20 second hold
Stay tall
Pause Lift B (3s pause)
Front Squat
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Pause at bottom of front squat
3 second hold — no bounce
Stay upright through trunk
Yielding ISO B (10s hold)
Copenhagen
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold side-lying squeeze position
10 second hold each side
Maintain straight line
Yielding ISO C (5s hold)
Hamstring Bridge
3 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at peak hip extension
5 second hold each rep
Squeeze glutes hard
Trunk A (20-30s hold)
Side Plank (Top leg 90/90)
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Top leg lifted to 90/90
Hold the position
Brace trunk hard
SATURDAY
Low Intensity · Reactive & Long Holds
▼
Reactive
Pogo
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stiff legs — fast bounces
Quiet landings
Minimal ground contact
Pause Lift A (3s pause)
Lateral Step Up
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step up under control
Pause 3 seconds at top
Lower under control
Pause Lift B (3s pause)
Hip Thrust
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Hold lockout for 3 seconds
Squeeze glutes hard
Pause Lift C (Max hold)
Calf Raise
1 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at top of calf raise
Maximum duration
Quality position throughout
Pause Lift D (3s pause)
DB RDL
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips
3 second pause at bottom
Stand tall
Trunk A (20-30s hold)
SL Plank
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Single leg plank position
Hold for prescribed time
Maintain straight line
Trunk B (3s tempo)
Shoulder Taps
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Plank position throughout
Tap shoulder slowly
Minimal hip rotation
Phase 03 · TRANSFER · Week 2 of 2
WEEK 10 TRANSFER.
Build the bridge between absorbing and producing force. Isometric strength is the link.
Phase
TRANSFER (Isometric Phase)
Week
10 of 12 (overall) · 2 of 2 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Reactive & Overcoming ISO
▼
Reactive
Depth Jump (15-22.5cm)
2 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drop and jump immediately
Minimise ground contact time
Stick the landing
Overcoming ISO A (5s push)
SL Press
3 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push as hard as possible against immovable resistance
5 seconds of maximum effort
Brace the trunk hard
Pause Lift A (3s pause)
Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Descend to bottom position
Hold for full 3 seconds — no bounce
Drive up explosively
Overcoming ISO B (5s push)
SL Calf Raise
3 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Push hard against immovable resistance
5 seconds maximum effort
Maintain position throughout
Pause Lift B (3s pause)
Split Stance RDL
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Pause at bottom for 3 seconds
Brace trunk hard
Drive up explosively
Yielding ISO A (15-20s hold)
Split Squat
1 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold the bottom position
15-20 seconds at peak tension
Stay tall — no collapse
Trunk A (3-4s tempo)
Pallof Press
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Press straight out from chest
Resist rotation hard
Slow controlled tempo
Trunk B (3-4s tempo)
Overhead Pallof Press
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Arms locked overhead
Resist lateral pull
Brace trunk throughout
THURSDAY
Medium Intensity · Reactive & Pause Lifts
▼
Reactive
Pogo
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stiff legs — minimal knee bend
Bounce as fast as possible
Quiet landings
Overcoming ISO A (5s push)
SL Press (30/30/30deg)
2 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Three positions — top, middle, bottom
5 seconds at each
Maximum effort each push
Pause Lift A (3s pause)
Heel Elevated Split Squat
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Heels elevated for depth
Pause 3 seconds at bottom
Drive up explosively
Yielding ISO A (15-20s hold)
SL Calf Raise
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at top of calf raise
15-20 second hold
Stay tall
Pause Lift B (3s pause)
Front Squat
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Pause at bottom of front squat
3 second hold — no bounce
Stay upright through trunk
Yielding ISO B (10s hold)
Copenhagen
1 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold side-lying squeeze position
10 second hold each side
Maintain straight line
Yielding ISO C (5s hold)
Hamstring Bridge
3 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at peak hip extension
5 second hold each rep
Squeeze glutes hard
Trunk A (20-30s hold)
Side Plank (Top leg 90/90)
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Top leg lifted to 90/90
Hold the position
Brace trunk hard
SATURDAY
Low Intensity · Reactive & Long Holds
▼
Reactive
Pogo
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Stiff legs — fast bounces
Quiet landings
Minimal ground contact
Pause Lift A (3s pause)
Lateral Step Up
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Step up under control
Pause 3 seconds at top
Lower under control
Pause Lift B (3s pause)
Hip Thrust
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Hold lockout for 3 seconds
Squeeze glutes hard
Pause Lift C (Max hold)
Calf Raise
1 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hold at top of calf raise
Maximum duration
Quality position throughout
Pause Lift D (3s pause)
DB RDL
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Hinge from hips
3 second pause at bottom
Stand tall
Trunk A (20-30s hold)
SL Plank
1 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Single leg plank position
Hold for prescribed time
Maintain straight line
Trunk B (3s tempo)
Shoulder Taps
3 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Plank position throughout
Tap shoulder slowly
Minimal hip rotation
Phase 04 · EXPRESS · Week 1 of 2
WEEK 11 EXPRESS.
Express the strength. Explosive concentric work translates triphasic foundations into power.
Phase
EXPRESS (Concentric Phase)
Week
11 of 12 (overall) · 1 of 2 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
MONDAY
High Intensity · Maximal Power Output
▼
Jump A (Explosive)
Box Jump
3 × 4% 1RM / RPE: tbc
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▶
Video Coming Soon
PREP Performance
Drive hips and arms explosively
Land soft on top of the box
Step down — do not jump down
Jump B (Explosive)
1:2 Broad Jump
3 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive forward and up
Land in athletic stance
Stick the landing
Concentric Lift A (Explosive)
½ Pin Squat
4 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Set up tight at the pins
Drive up explosively from dead stop
Reset between reps
Concentric Lift B (Explosive)
Raised Hamstring Bridge
4 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Heels elevated for depth
Drive hips up explosively
Squeeze glutes hard at top
Concentric Lift C (Explosive + 3s hold)
Knee Drive w/Calf Raise
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive knee up explosively with calf raise
Hold the top position for 3 seconds
Stay tall throughout
Trunk A (Explosive)
Med Ball Slam
3 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Throw the ball down hard
Use whole body to generate force
Reset and repeat
THURSDAY
Medium Intensity · Power Endurance
▼
Jump A
Squat Jump
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive arms and explode up
Land soft, athletic stance
Reset between jumps
Jump B
Broad Jump
3 × 3% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive forward and up explosively
Land in athletic stance
Stick the landing
Concentric Lift A
Box Squat
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Sit back to box
Brief pause then drive up
Match prescribed tempo
Concentric Lift B
Rack Pull
4 × 8% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Bar travels in straight line
Drive floor away
Lock out tall
Concentric Lift C
DB Step Up
3 × 5% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive through working leg
Stand tall at top
Control descent
Trunk A
Med Ball Lateral Throw
3 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Rotate from the trunk
Throw with intent
Reset between reps
SATURDAY
Low Intensity · Unilateral Concentric
▼
Concentric Lift A
SL Press (2/3 range)
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Two thirds range only
Quality reps
Drive up under control
Concentric Lift B
SL Hip Thrust (30cm)
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Drive hips to ceiling
Squeeze glutes at top
Control descent
Concentric Lift C
Split Squat
3 × 6% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Front knee tracks over toe
Drive through front heel
Stay tall
Concentric Lift D
Calf Raise
3 × 12% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Heel below step at bottom
Drive up to top range
Pause briefly at top
Trunk A
SA Med Ball Throw
3 × 4% 1RM / RPE: tbc
▶ Watch
▶
Video Coming Soon
PREP Performance
Single arm throw
Rotate from trunk
Reset between reps
Phase 04 · EXPRESS · Week 2 of 2
WEEK 12 EXPRESS.
Express the strength. Explosive concentric work translates triphasic foundations into power.
Phase
EXPRESS (Concentric Phase)
Week
12 of 12 (overall) · 2 of 2 (phase)
Schedule
Mon · Thu · Sat
CV Plug-In · Optional
CV conditioning sessions for this week will appear here when the PREP CV add-on launches.
