Prepare To Perform
Coach
Greg Dea
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Session 20 – Pre-Elastic Strength Threshold
A1
Ankle plantarflexion isometric hold
4 x 20 @ 90
A2
Diaphragmatic breathing reset
1 x 5
B
Wall Load and Lift
3 x 10
C
Standing Ankle Rhythm Pulses (At Bodyweight)
D
Isometric heel raise - single leg
3 x 30
E
Bent knee soleus heel raise (Single leg)
3 x 6
F
Split Stance Ankle Rebound Drill
3 x 20
Conditioning
G
Achilles Exit Checkpoint – Session 20
Before logging this session, self-check: Was isometric load at ~130% BW tolerable? No sharp pain or symptom spike during/after? Can you control the bent-knee tempo without bounce? Did rebound drill feel springy, not threatening? → If yes: Proceed → If no: Repeat this session next exposure
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