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Uncommon Conjugate Athlete

 
  1. Train 6-7 days per week.
  1. Always stay fresh.
  1. Use micro sessions throughout the day.
 
Once you’ve completed the muscle basics ramping test this is the UNCOM training template.
 
Monday
Lower body skill (Alternate Juggle Focus) + Short Range + Position Practice (10-20 minutes)
Maximal leg strength in the 1-5 Rep Range 10-20 minutes
Lower body mobility & balance (10-20 minutes)
 
Tuesday
Upper body skill (Alternate Juggle Focus) + Short Range + Position Practice (10-20 minutes)
Maximal upper body strength 1-5 Rep Range 10-40 minutes.
Upper body mobility & balance (10-20 minutes)
 
Wednesday
Lower body skill (Balance focus) + Short Range + Position Practice (10-20 minutes)
Speed strength in the 3-10 Rep Range 10-40 minutes
Lower body mobility & balance (10-20 minutes)
 
Thursday
Upper body skill (Alternate Juggle Focus) + Short Range + Position Practice (10-20 minutes)
Speed strength in the 3-10 Rep Range 10-40 minutes
Upper body mobility & balance (10-20 minutes)
 
Friday
Lower body skill (Single Foot) + Short Range + Position Practice (10-20 minutes)
Power OR Hypertrophy 10-40 minutes
Lower body mobility & balance (10-20 minutes)
 
Saturday
Upper body skill (Single Hand Juggle) + Short Range + Position Practice (10-20 minutes)
Power OR Hypertrophy 10-40 minutes
Upper body mobility & balance (10-20 minutes)