Tak Athletics
Functional Fitness, Strength & Conditioning, General Fitness, Multi-sport, First Responders, Law EnforcementAnatomical Adaptation Phase
Phase 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
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
3 x 20
B2
A Series March
3 x 20
B3
A Series 1 2 Pause
3 x 20
B4
Snap Downs
3 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 @ 30
E2
Side plank
3 x 1 @ 20
F
Assault Bike
1 x 24:00
Prep
A
Upper Prep 1
Shoulder mobility - golf ball Standing shoulder C.A.R.S. 2 x 3/side Inch Worm 2 x 5 Half Kneeling Windmill - open / wall - 2 x 5/side Half Kneel Book Opener - 2 x 5 / side
B1
Pogo Hops
3 x 20
B2
Pogo Hops Forward and Backward
3 x 10
B3
Pogo Hop to Split Squat
3 x 6
C1
Banded Face Pull
4 x 12
C2
Single Arm Scap Wall Push Up
4 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
3 x 1 @ 20
E3
Banded Shoulder Mobility Traction Lat Pull
3 x 1 @ 20
F
Assault Bike
1 x 18:00
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
B
Snap Downs To Split Stance
3 x 5 @ 2
C1
Landmine RDL
4 x 8
C2
Landmine Lateral Squat
4 x 8
D
Spanish squat
30, 15, 15, 15
E
Long Lever Iso Bridge
4 x 15
F
Standing Stability Ball Groin Squeeze
4 x 15
G1
Hollow body hold
3 x 1 @ 20
G2
single leg body rock
3 x 10
G3
Standing Active Hip Flexion
3 x 5 @ 5
Upper Prep 2
A
Standing shoulder C.A.R.S. 2 x 3 / side Inch Worm 2 x 5 Half Kneel Windmill (closed wall) 2 x 5 / side Weighted Sleeper Internal Rotation 2 x 3 / side; hold each position 10 seconds. Shoulder Internal Rotation Push Up 2 x 5 /side; keep shoulder blade flat; no 'winging of scapula'.
B1
Pogo Hop to Split Squat
3 x 10
B2
Forward Alternating Close Outs
3 x 8
C1
Single arm pull down in 1/2 kneel
4 x 10
C2
45 Degree Wall Slide
4 x 15
D1
Hip Hinge Banded Straight Arm Pull Down
4 x 15
D2
Mini Band Iso Shoulder Press in Tall Kneel
4 x 5 @ 5
E1
Cable External Rotation Walkout
3 x 6
E2
Half Kneeling Pallof Press to Overhead Reach
3 x 10
F
Assault Bike
1 x 20:00
Prep
A
Lower Prep 2
Cat Cow Stretch 2 x 10 Half Kneeling Hip Flexor Arms on Wall 2 x 6 / side Cossack Groin Rock 2 x 10 / side Kang Squat - 2 x 10 World's Greatest 2 x 8/side Banded Ankle Dorsiflexion 2 x 10/side
B1
A Series A Skip
3 x 20
B2
A Series A Hops
3 x 20
B3
A Series A Run
3 x 20
B4
Snap Downs To Single Leg Stance
3 x 6 @ 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 @ 25
E2
Triangle front plank
3 x 1 @ 60
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
Get Strong Athlete 1
