PROGRAM / 05 / PERFORMANCE
ATHLETIC DEVELOPMENT
The on-ramp — where technique is built before intensity is added.
Duration
50 MIN
Frequency
2 / week
Intensity
3 / 5
Focus
FOUNDATION
Who It’s For
Anyone new to structured training, or returning to it after time away.
Training Structure
01 — MOVEMENT SCREEN
02 — PATTERN
03 — LOAD INTRODUCTION
04 — HANDOFF
What You Train
- Movement Literacy
- Technique
- Base Strength
- Training Confidence
What A Session Looks Like
Warm Up
Movement screening and activation.
Main Work
Fundamental pattern coaching — squat, hinge, push, pull.
Performance Block
Light-load application of the pattern.
Recovery
Mobility relevant to that day’s movement patterns.
Program Metrics
- Builds the technique base every other program assumes
- Coached one-on-one attention on movement quality
- Clear handoff point into Strength or Velocity
Related Session
STRENGTH
60 MIN · HIGH LOAD
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