Athlete Foundation Program (Keegan)

You will need to execute well to get results.

Movement quality

Loading Selection

Intent

Ending High

More about this in the training guides.

You have room to select your sets and repetitions because we won't be together in the gym. The journey here is for you to have a feel for your body and training volume. By submitting your last sets we can see where you get to.

Stay fresh.

Move well.

Play the long game.

Prep -> Barbell Combo 5 minutes

A. Incline Squat 3-10 x 3-5 increasing weight each set.

B1. ATG Split Squat 3-10 x 3-5

B2. Seated Good-Morning 3-10 x 3-5

C1. Sissy Squat - 25 reps total, use band assistance if required to get the full range of motion.

C2. Jefferson Curl - 25 reps at optimal weight.

C3. Strict Toes To Bar - 25 reps at optimal weight.

D. Sled + Skip alternating minutes > work 6-20 minutes

Carry - 5 minutes.

A. Top 1/2 Standing press Build to heavy 5

B1. Behind The Neck Press 3-10 x 3-5

B2. Alternate Grip Chin-ups 3-10 x 3-5

C1. Tuck planche to planche push-ups* 3 x 10-15 *bonus 30 second eccentric on the last set

C2. Front lever hold to pull-ups* 3 x smooth max *bonus 30 seconds eccentric on the last set

C3. Bilateral incline trap-3 raises 3 x 10

10-minute cap.

Set a challenging weight. If you're not going to make it drop the weight and get the reps done.

D1. Low Incline Supinated Curls 50 reps.

D2. French Press 50 reps.

Prep -> Barbell Combo 5 minutes

A. Power Snatch

Build to top set of 3 smooth reps.

B1. Patrick Step-Ups 3-10 x 10

B2. Nordic Curls 3-10 x 3-5

C1. Front Rack Cyclist Squats 3 x 20

C2. Calf Raise 3-10 x 10

C3. Tibialis Anterior Raises 3-10 x 10

C4. Barbell Rollouts 3 x 10

D. Sled + Skip alternating minutes > work 6-20 minutes

Carry - 5 minutes.

A. Top 1/2 Standing press Build to heavy 5

B1. Dips 3-10 x 3-5

B2. Wide Grip Pull-Ups + Narrow Grip Chin-Ups  3-10 x 3-5 + 3-5

C1. Handstand Push-up - best effort freestanding 1-3 reps (shoulder stand / eccentric/full reps) into 5-10 reps of regression (using the wall or pike HSPU).

So it's 3 sets of 1-3 reps, take a few breaths then + 5-10 piked reps

C2. Strict Skin The Cat + Single Arm (Double arm regression) Ring Rows 5-10 reps.

So it's 3 sets of 1-3 reps, take a few breaths then + 5-10 ring rows

C3. Seated External Rotations 3-5 x 3-5

10-minute cap.

Set a challenging weight. If you're not going to make it drop the weight and get the reps done.

D1. Bench Curls* 50 reps. (Flat Commerford Curls)

D2. Extended JM Press* 50 reps.