Tak Athletics
Functional Fitness, Strength & Conditioning, General Fitness, Multi-sport, First Responders, Law EnforcementAnatomical Adaptation PhasePhase 1 - general prep phase / anatomical adaptation phase for athletes. Any sport would benefit from a proper prep phase to get the body ready physically, neurologically, and mentally for the next phase of training, accumulation.Covers 5 prep circuits and 5 workouts consisting of mobility, endurance, strength, core, footwork, and energy system work.
Check with your physician prior to beginning program to make sure you are capable and prepared to take part in this program.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Prep 1
Once through: Cat Cow Stretch x10 Half Kneel Hip Flexor Stretch Hands on Wall x5 / side Groin Rock - Cossack Version x10 / side Kang Squat x10 World's Greatest x 6 / side Banded Ankle Mobility Forward Glide x 10 / side
B1
A Series A Skip
2 x 20
B2
A Series March
2 x 20
B3
A Series 1 2 Pause
2 x 20
B4
Snap Downs
2 x 6 @ 2
C1
Band Resisted Zercher Squats
3 x 5
C2
Bodyweight Hip Thrust
3 x 10 @ 1
D1
Kettlebell Sumo Deadlift
4 x 8
D2
Bottoms Up Kettlebell Goblet Squat
4 x 8
E1
Tall Plank
3 x 1
E2
Side plank
3 x 1
F
Assault Bike
1 x 12:00
Prep
A
Upper Prep 1
Shoulder mobility - golf ball Standing shoulder C.A.R.S. 1 x 3/side Inch Worm 1 x 5 Half Kneeling Windmill - open / wall - 1 x 5/side Half Kneel Book Opener - 1 x 5 / side
B1
Pogo Hops
2 x 10
B2
Pogo Hops Forward and Backward
2 x 10
B3
Pogo Hop to Split Squat
2 x 5
C1
Banded Face Pull
3 x 12
C2
Single Arm Scap Wall Push Up
3 x 12
D1
TRX Rows
4 x 12
D2
Eccentric Only Push Up
4 x 6 @ 5
E1
Banded Bilateral Shoulder External Rotation (Pronated Isometric)
3 x 5 @ 5
E2
Banded Shoulder Mobility Traction Pec
2 x 1 @ 20
E3
Banded Shoulder Mobility Traction Lat Pull
2 x 1 @ 20
F
Incline Treadmill Walk
1 x 20:00
Prep
A
Plate Press Warm Up
Squat with plate press 2 x 10 Split squat with plate press 2 x 10 / side Reverse lunge with plate press 2 x 5 / side Lateral squat with plate press 2 x 5 / side 90/90 Hip rolls 2 x 5 / side Shin box get ups and load downs 2 x 5 / side
B1
Long Lever Iso Bridge
B2
Standing Stability Ball Groin Squeeze
2 x 15
B3
Standing Active Hip Flexion
2 x 5 @ 5
C1
Snap Downs To Split Stance
2 x 5 @ 2
C2
Landmine RDL
4 x 8
C3
Landmine Lateral Squat
4 x 8
D1
Hollow body hold
3 x 1
D2
single leg body rock
3 x 10
E
Battle Ropes Double Wave (2 up 2 down)
10 x 1:00
Upper Prep 2
A
Standing shoulder C.A.R.S. 1x 3 / side Inch Worm 1 x 5 Half Kneel Windmill (closed wall) 1 x 5 / side Weighted Sleeper Internal Rotation 1 x 3 / side; hold each position 10 seconds. Shoulder Internal Rotation Push Up 1 x 5 /side; keep shoulder blade flat; no 'winging of scapula'.
B1
Pogo Hop to Split Squat
2 x 5
B2
Forward Alternating Close Outs
2 x 10
C1
Mini Band Iso Shoulder Press in Tall Kneel
3 x 5 @ 5
C2
Half Kneeling Pallof Press to Overhead Reach
3 x 10
D1
Single arm pull down in 1/2 kneel
3 x 10
D2
Hip Hinge Banded Straight Arm Pull Down
3 x 15
E
Assault Bike
1 x 8:00
Prep
A
Lower Prep 2
Cat Cow Stretch 1 x 10 Half Kneeling Hip Flexor Arms on Wall 1 x 6 / side Cossack Groin Rock 1 x 10 / side Kang Squat - 1 x 10 World's Greatest 1 x 8/side Banded Ankle Dorsiflexion 1 x 10/side
B1
A Series A Skip
2 x 20
B2
A Series A Hops
2 x 20
B3
A Series A Run
2 x 20
B4
Snap Downs To Single Leg Stance
2 x 5 @ 2
C1
Waist Banded Kettlebell Deadlift
4 x 10
C2
Bottoms Up Kettlebell Goblet Squat
4 x 10
D1
Single Leg Hip Thrust
4 x 10 @ 3
D2
Split Squat Hold
4 x 5 @ 10
E1
Straight arm side plank
3 x 1
E2
Front Plank Plate Switches
3 x 1 @ 30
F
Assault Bike
1 x 18:00
Too often athletes fail to prepare for upcoming training phases. Instead they jump into training that they are not prepared for and their performance suffers, or they get injured. Prepare the right way! Use this Anatomical Adaptation Phase to get the bo
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