2-Year Nordic Progression

Let's break down 8 potential levels of Nordic mastery, which I believe is the single most important exercise for speed. For fullest understanding, I would rank:

Nordic, Petersen Step Up, Single-Leg Back Extension Deadlift, Hip-Flexor Lift, and Single-Leg Stiff-Leg Deadlift, as my Top 5 Exercises For Speed, in that order. New videos of all 5 come out in the next 2 weeks for the new STANDARDS program. In fact, these are 5 of the 8 Lower Body STANDARDS.

Now looking at the Nordic, let's imagine the ATG system in terms of 8 12-week programs:

1. ZERO preps the Nordic through internal adaptation plus palms-to-floor Elephant Walk.

2. DENSE works Nordic eccentric (way down) at your level.

3. STANDARDS works to flat bench with Martin St. Louis form, at which point the "Jonathan Edwards" levitating rep is also employed.

4. GENETIC POTENTIAL uses additional load in the Martin St. Louis concentric (up), and double that load on the eccentric, exploding back up from the lowest levitated point.

5. Zero THE REBUILD uses the Martin St. Louis concentric with gentle eccentric... 3 times per week... for one set FOR REPS! World-class athletes will be getting 20+ in a row by the end of the program.

6. ROCKET Dense now uses additional load for 12 weeks of eccentrics.

7. WORLD-CLASS now applies DECLINE to the exact Nordic Standard from Phase 3.

And finally...

8. GALACTIC POTENTIAL elevates the knees so that hips and torso remain above the ground, for the "world's strictest" Nordic ever seen.

Without further ado...