This is phase 1:3 (same program as previously sold on my website)

This first phase is designed to “set your base”. It is focused on movement control, muscle-tendon unit strengthening and ankle/foot development. It features eccentric and isometric movements designed to help remodel the muscle-tendon unit. Eccentrics and isometrics are excellent ways to increase the total time under tension and in order to develop an optimal muscle-tendon unit, both the muscle and the tendon need to be stressed. Higher velocity movements, which are featured in the later phases work on building off of the physiological changes that occur during this and phase II.

Movements during this phase will contain the largest ranges of motion. Larger ranges of motion have been shown to help increase muscle hypertrophy and full joint range of motion strength. Phase II and phase III will feature similar movements with modified ranges of motion closer to that of sport.

Phase I also introduces the ankle and hip series that are responsible for developing some of the smaller intrinsic muscles responsible for stability and proper energy transfer. A chain is only as strong as its weakest link and if ignored, small stabilizing muscles in the feet and hip may cause larger energy leaks during the later phases.

It is important to not “rush” this phase. It is easy to add weight too quickly during this phase. Increasing load too rapidly may influence the effectiveness of the later phases. Being honest with the RPE of each exercise will allow you to control the load without having to be concerned with percentages relative to your one rep max.