Athlete Flow Chart
Everything you need to know to start your strength progression
This is the athlete flow chart for Macro Progression 1. It will give you some insight as to how the phases are built to facilitate your continued success in running.
Macro Progression 1 can take anywhere from 6 months to 1 year to complete. However, it is designed to be completed alongside your regular running routine, so take your time with it and don't expect to see immediate results. Just as in running, there is no magic pill, it's all about consistency! Plan on doing your Personal Movement Protocol 3-6 days a week, and a full training session on your quality running days 2-3 days a week.
Assess & Access
The first and most important thing to do is use the You Know When 10 (YKW10) Assessment to define the roadmap for your training. You will also return to this assessment at the end of each Phase to measure your improved ranges. This Phase also includes Better Breathing Tactics and How To Stack, both of which will serve you long after this Phase. Once you've spent 4 weeks with your Personal Protocol, ACCESS your capacities with Personalized Physical Preparation (PPP) for 4-11 weeks, mixing in any Protocol movements you still need to address your relative biomechanics. This phase is all about giving you the range of motion and breathing tactics you need to move forward in the progression.
6 - 14 Weeks
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BASEics
Phase 2 is called the BASEics where you activate your Base Strength and reduce Bilateral Deficits while improving Proprioceptive Awareness with Accumulation.
4 - 11 Weeks
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Control
The Control Phase integrates and progresses your Strength Capacity while improving Proprioceptive Awareness with Intensification and a focus on Deceleration for 4-11 weeks.
4 - 11 Weeks
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Chaos
The Chaos phase uses your Strength (Tension) Capacity with Acceleration (Speed) and Force (Torque) generation through a full range of motion which improves your ballistic power capacities.
4 - 11 Weeks
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Championship
Finally, the Championship Phase improves your plyo-power capacities and sharpens your Relative Readiness by maximizing your ability to create rapid tension with elasticity for improved Mass Specific Force Free Energy with rapid repetitions.
4 - 11 Weeks
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You've finished Macro Progression 1, now what?!
We recommend restarting the progression all the way from the assess & access phase. It's beneficial to go back to the basics and rebuild your base. For most people, Macro Progression 1 will be enough for a lifetime of strength training. However, for our more experienced and specialized athletes we are working hard on Macro Progression 2 which will contain more complex movements to address strength relative to your sport.
Start the Progression