The Core

Establishing Consistency (Weeks 7-4)

After exploration comes establishing stability. You’ve moved, you’ve learned, and now it’s time for your body to grow.

Fortunately, for those of you with NO experience in fitness, it' is almost guaranteed that you make progress with what you do.

Too much progress too fast will hurt you.

Unfortunately, what most people won’t tell you that. It’s not sexy to say slow down.

Your MUSCLE adapts significantly faster than your SOFT TISSUE (tendons/ligaments). When your muscle outgrows your soft tissue you get pain. This is why many people will start a new routine, see progress, and quickly develop painful movements and realize “This sucks, now I remember why I stopped in the first place.”

Being in pain is never fun, nor productive.

The key to longevity is having a plan, trusting the process, and being patient. Again, not sexy. But… This is how you earn sexy.

For a more detailed explanation check out this blog post.

The goal of The core of this program is to introduced standardized ways for you to make progress

The first, and simplest is called a Linear Progression. (Weeks 7-10)

  • Each week you will add intensity

  • Intensity is either repetitions OR weight

    • NOTE: It's important to pick one or the other.

  • For Lower Body movements you will at 10% to either reps or weight

  • For Upper Body movements you will at 15% to either reps or weight

  • YOU Choose which you would like to do.

Next, we will introduce Rate of Perceived Exertion (RPE). (Weeks 11-14)

  • We toss “Repetitions” out of the window and introduce a simple 1-10 scale.

  • 1 is the easiest thing you’ve ever done

  • 10 is the hardest thing you’ve ever done.

  • 9 would be you maybe could have done one more rep

  • 8 would be you maybe could have done 1-2 more

  • 7 maybe 2-3 more

  • etc…

  • The majority of productive work lies in the 6-9 range of RPE. In other words

The cool part about RPE is that it takes into account YOU, and it also takes into account each day being UNIQUE.

You may feel great and crush it, do more weight and more reps and that’s great.

But you’re going to have days where you don’t want to be there, you’re tired, you don’t feel great and THAT’S OKAY.

One day you will do 15 reps with 50lbs on an exercise and the next you may struggle to get 8 reps with 30lbs.

What matters is the effort you put into it. Your body doesn’t care what the weight was, it cares about the stimulus you’re giving it in order for it to adapt.

Here’s the breakdown

  • Weeks 7-10

    • Linear Progression

    • Tempo

    • When to breath during an exercise

    • Shoulder and hip mobility

  • Weeks 11-14

    • RPE Progression

    • Balance with strength

    • Have fun

    • When to specialize

    • Ankle and Knee mobility

Linear Progression (4 Weeks)

RPE Scale (4 Weeks)