PHASE 01 // BASE ACCLIMATIZATION
PHASE 01 // 5-DAY SPLIT
FOCUS: CHEST, BACK & ARMS
TRACKING YOUR ACTUAL LOGGED LOADS & COMPLETED RUN VOLUME
CALCULATE TARGET 1KM RUN PACES, STATION CAPS & ROXZONE TRANSITION BUDGETS
OFFICIAL WEIGHTS, MOVEMENT STANDARDS, PENALTY RULES & PRO COACHING CUES
Technique Cue: Do not redline in the first 300m! Drive with a powerful hip-hinge extension rather than relying on triceps. Maintain a steady stroke rate (38–42 SPM).
Technique Cue: Keep hips low with a 45° forward torso angle. Lock arms out straight and drive with short, piston-like steps on your toes.
Technique Cue: Plant feet wide behind the line. Use a large backward body lean and leg drive, followed by a fast hand-over-hand rhythm.
Technique Cue: Use the step-back & step-up technique to conserve ~30% heart rate compared to jumping up. Aim for consistent 1.0–1.2m jumps.
Technique Cue: Sequence strictly: Legs ➔ Core ➔ Arms on the drive. Controlled 2:1 recovery ratio. Maintain 26–28 SPM to flush out lactate.
Technique Cue: Shoulders retracted and depressed. Short, rapid turnover steps to prevent the kettlebells from swaying.
Technique Cue: Position the sandbag high on your upper traps. Keep an upright torso to spare your lower back. Smooth knee kiss on the floor.
Technique Cue: Deep squat with hip crease below knee crease. Explosive hip drive propels the ball. Relax your arms briefly at the bottom.
CALIBRATE YOUR BODYWEIGHT, START DATE, DURATION (4, 8, OR 12 WEEKS) & BASELINE METRICS TO GENERATE YOUR CUSTOM PLAN.