Program Structure
Power Level
The Power Level trails the completion of the Strength Level and has one phase which is Power. The focus of this level is to increase speed and power. The Power Level also utilizes supersets in which a traditional strength exercise is followed by a power exercise and performed as fast as possible (Barbell Squat and Squat Jump). The benefits include the following:
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-Enhanced coordination
-Enhanced prime mover strength
-Increased rate of force production
The Strength Level trails the completion of the Stabilization Level. The Strength level consists of three phases which includes Strength Endurance, Hypertrophy (Muscle Growth), and Maximal Strength. Strength Endurance is utilized to increase stabilization and prime mover strength (major muscle groups). This phase utilizes supersets in which a traditional strength exercise is followed by a stabilization exercise (Leg Press and Single Leg Hip Rotation). Phase 3, Hypertrophy, is designed to increase muscle mass which is heavily used by bodybuilders. Phase 4, Maximal Strength, is utilized for max strength output by the prime movers. The benefits include the following:
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-Increased stabilization
-Increased work capacity
-Enhanced joint stabilization
-Increased lean body mass
-Enhanced prime move strength
Strength Level
The Stabilization Level has one phase which is called Stabilization Endurance Training. This phase is designed to increase muscular endurance, stability, and coordination to ensure stability in the joints which is step one to longevity. When increasing the difficulty of the Stabilization Endurance phase utilizing exercises and tools to challenge your balance and stabilization are key. For example, holding the plank position on then floor then progressing to stabilizing on medicine balls. Research shows that completing the stabilization phase aligns the joints, reduces injury, maximizes performance, and provides stability. The benefits include the following:
-Increased stability
-Increased muscular endurance
-Increased coordination
-Increased intermuscular and intramuscular coordination
-Enhanced joint mobility
-Increased flexibility
-Enhanced control of posture
Stabilization Level
Static stretching involves moving the muscle to the point of tension and holding for 30 seconds. This form of stretching is to be combined with SMR before the workout on days the Stabilization Level workouts are performed and after the workout for each level. Active stretching involves moving the joint through the full range of motion using a 1 to 2 second count. This form of stretching is to be combined with SMR before the workout on days the Strength Level workouts are performed. Dynamic stretching involves performing exercises that mimic the workout allowing force production to take a joint through the full range of motion. This form of stretching is to be combined with SMR before the workout on days the Power Level workouts are performed. The benefits include the following:
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-Increase flexibility
-Improve joint range of motion
-Improve performance
Static, Active, and Dynamic Stretching
Self-myofascial release is a stretching technique referred to SMR and most notably "Rolling out". Self-myofascial release consists of gently applying pressure to the body using a tool such as a Foam Roller. This technique is to be executed before and after the workout to maintain fluid motion within the human movement system. When performing the Self-myofascial release hold the position when encountering tight areas for a 30 second count. The benefits include the following:
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-Increased blood flow
-Removes adhesions
-Increased recovery
-Decreases muscular imbalance