Vanguard Training Solutions
General Fitness, Strength & Conditioning, Functional Fitness, Bodybuilding, Other, Combat SportsOverview:
A progressive six-week strength training block designed for individuals returning to structured training after injury, time off, or high-stress periods. This program utilizes Dr. Michael Yessis’s 1×20 method — one set of 20 controlled repetitions per exercise — to rebuild movement quality, coordination, and foundational strength safely and efficiently.
Structure:
Frequency: 3 sessions per week (e.g., Monday, Wednesday, Friday)
Duration: ~30 minutes per session (including warm-up/cool down)
Session Type: Full-body each day, with low-skill, joint-friendly movements
Warm-Up:
Each session begins with 8–10 minutes of dynamic stretching and isometric activation to improve mobility, joint stability, and muscle readiness.
Focus Points:
Prioritize smooth, controlled technique over heavy loading
Perform one set of 20 reps per exercise with gradual increases in intensity.
Focus on posture, alignment, and quality of movement across all planes of movement.
Benefits:
✅ Restores full-body strength safely and effectively
✅ Enhances movement quality, coordination, and tissue resilience
✅ Builds joint stability through high time-under-tension
✅ Improves tolerance to training and reduces risk of re-injury
✅ Low fatigue—supports energy for recovery and other physical demands
Ideal For:
Individuals returning from injury or layoff
Those recovering from overtraining or significant metabolic stress.
Tactical athletes rebuilding general physical preparation (GPP).
Anyone seeking a simple, time-efficient re-entry to strength training.
1 sessions per week
Must use App app to view and log training
Program Training
Part 1
A
Basic Gym Based Warm Up
A) Dynamic Stretches/Movement - Complete each exercise multiple times until movement feels fluent and controlled. 1) Leg Swings (forwards/backwards/left/right) - https://www.youtube.com/watch?v=7dAWf9-HKro 2) Arm Circles (forwards/backwards) - https://www.youtube.com/watch?v=jA3E6Q3Gd6s 3) World's Greatest Stretch - https://www.youtube.com/watch?v=FzY84Iedwpc 4) World Crawl with Rotation - https://www.youtube.com/watch?v=3cQ2yYxOHCw 5) Ankle Circles and Calf Pulses - https://www.youtube.com/watch?v=p29g8zMZsDE B) Activation Exercises - Complete each exercise for 30-60sec each (gradually progress this time over the program). 1) Plank on Elbows - https://www.youtube.com/watch?v=pSHjTRCQxIw 2) Glute Bridge Hold - https://www.youtube.com/watch?v=wPM8icPu6H8 3) Wall Angels Isometric Hold - https://www.youtube.com/watch?v=2TuyYbZ8j7E 4) Wall Sit - https://www.youtube.com/watch?v=-cdph8hv0O0
B
Goblet Squat
1 x 20
C
Push-Up
1 x 20
D
Seated Cable Row
1 x 20
E
Sumo KB Deadlift
1 x 20
F
Calf Raise
1 x 20
G
Dead Bug
1 x 20
H
DB Side Bend
1 x 40
I
Barbell Bicep Curl
1 x 20
Part 3
J
3min Flow - Glute / Hamstring / Groin Mobilisation
https://www.youtube.com/watch?v=oVb5cvDkjpc Using an elastic / resistance band. Follow along with this video - 3min per side.
Part 1
A
Basic Gym Based Warm Up
A) Dynamic Stretches/Movement - Complete each exercise multiple times until movement feels fluent and controlled. 1) Leg Swings (forwards/backwards/left/right) - https://www.youtube.com/watch?v=7dAWf9-HKro 2) Arm Circles (forwards/backwards) - https://www.youtube.com/watch?v=jA3E6Q3Gd6s 3) World's Greatest Stretch - https://www.youtube.com/watch?v=FzY84Iedwpc 4) World Crawl with Rotation - https://www.youtube.com/watch?v=3cQ2yYxOHCw 5) Ankle Circles and Calf Pulses - https://www.youtube.com/watch?v=p29g8zMZsDE B) Activation Exercises - Complete each exercise for 30-60sec each (gradually progress this time over the program). 1) Plank on Elbows - https://www.youtube.com/watch?v=pSHjTRCQxIw 2) Glute Bridge Hold - https://www.youtube.com/watch?v=wPM8icPu6H8 3) Wall Angels Isometric Hold - https://www.youtube.com/watch?v=2TuyYbZ8j7E 4) Wall Sit - https://www.youtube.com/watch?v=-cdph8hv0O0
B
Step-Ups
1 x 40
C
Standing Arnold Press
1 x 20
D
Wide Grip Lat Pull Down
1 x 20
E
Hip Thrust
1 x 20
F
Seated Calf Raise
1 x 20
G
Paloff Press
1 x 40
H
Leg Raise
1 x 20
I
DB Skull Crushes
1 x 20
Part 3
J
Shoulder Mobility Routine - Follow along
https://www.youtube.com/watch?v=TNU6umd0sNA Follow along with the video.
Part 1
A
Basic Gym Based Warm Up
A) Dynamic Stretches/Movement - Complete each exercise multiple times until movement feels fluent and controlled. 1) Leg Swings (forwards/backwards/left/right) - https://www.youtube.com/watch?v=7dAWf9-HKro 2) Arm Circles (forwards/backwards) - https://www.youtube.com/watch?v=jA3E6Q3Gd6s 3) World's Greatest Stretch - https://www.youtube.com/watch?v=FzY84Iedwpc 4) World Crawl with Rotation - https://www.youtube.com/watch?v=3cQ2yYxOHCw 5) Ankle Circles and Calf Pulses - https://www.youtube.com/watch?v=p29g8zMZsDE B) Activation Exercises - Complete each exercise for 30-60sec each (gradually progress this time over the program). 1) Plank on Elbows - https://www.youtube.com/watch?v=pSHjTRCQxIw 2) Glute Bridge Hold - https://www.youtube.com/watch?v=wPM8icPu6H8 3) Wall Angels Isometric Hold - https://www.youtube.com/watch?v=2TuyYbZ8j7E 4) Wall Sit - https://www.youtube.com/watch?v=-cdph8hv0O0
B
Cossack Squat
1 x 20
C
Incline DB Bench Press
1 x 20
D
Cable Facepull
1 x 20
E
Good Morning
1 x 20
F
Pogo Jump
1 x 40
G
Farmers carry
1 x 100
H
Standing Cable Wood Choppers
1 x 40
I
DB Lateral Raise
1 x 20
J
Static Stretch
1 x 5:00
