Welcome to Phase Two
This is the build. After testing you should have a clear idea of where to start this track. If you are somewhere between categories, we always recommend being more conservative, as a push in volume increases the risk of injury. You might also note a great deficit in one category over another—like a good aerobic system but weak at calinthestics as an example. This is normal as we all have our strengths and weaknesses. Put as much energy into your weaknesses as you can.
There are no more introductions as the concepts have been laid out and now it is time to work. We strongly recommend paying close attention to recovery and not thinking of this program as a strict schedule but rather, one that gets completed in reaction to your recovery status. This simply means pushing a day or two on some sessions or rearranging the week if a session or life stress get in the way. Again, take irritated joints like knees, elbows, and the feet seriously. If they start to flare up and you do not address it, it is most likely not going to end well.
There are multiple short sessions for most days, so it will be up to you split them up appropriately. There is no wrong or right way to do it, but refrain from getting it all done in one monster session unless on some days you have to. The breaks are purposeful and are in their own right a form of adapatation
Complete your track, and if you need to move up another category, rest one week, retest, and then continue. The recovery week is the most important part of this.
As always, feel free to ask any questions by shooting us a message.
Godspeed.