The purpose of this 3 Day/12 Week Program is to expose the individual to the program first developed by Dr. Michael Yessis. The purpose of the 1×20 Program is to ensure that the strength training components are done with effective execution and technique, rather than as much weight as possible. This program will contain anywhere from 12-15 exercises, done for one top set of 20 reps, the intensity of the day will be based on the RPE Scale. This level of RPE will increase weekly with the same exercises. After the end of each 4 Week block the exercises will change and you will go back down on the RPE Scale. This program will give the athlete a great base of motor learning and GPP, especially at the early stages of athletic development.

Specialized

5-3-1 Program

12 wk · 4 days/wk

12-Week (MTThF) Traditional Program incorporating Jim Wendler's 5-3-1 strength program.

Specialized

ACL Mitigation Program

4 wk · 2 days/wk

This program is designed to strengthen your knees and the supporting muscles around it. The goal is to reduce the risk of ACL injuries within 4 weeks.

Specialized

APRE 10

4 wk · 4 days/wk

This 4 Week 4 Day program is used as an introduction to the APRE 10 method for training hypertrophy. This program will follow a standard APRE progression with a Rep Adjustment chart built in for autoregulation that will progress from week to week. This program will prepare the user for more advanced APRE protocols that are programmed within Teambuildr.