OVERVIEW
BEFORE
STARTING THE
PROGRAM
MEASURING
OVERVIEW MAXIMIZE THOUGHT PROCESS
YOUR RESULTS
FAQ FOOTWEAR TO USE DAILY REHEARSAL
OVERVIEW
LOAD BASE BFR
OVERVIEW OVERVIEW
THE WORKOUTS
LOAD WORKOUT DAILY RITUAL
BFR WORKOUT
THE
PROGRAM
WEEKS 1-2
DAY 1
Daily rehearsal/form ritual
(3 times per day - does not need to be in the gym)
DAY 2
Daily rehearsal/form ritual
(3 times per day - does not need to be in the gym)
DAY 3
The load workout 1
DAY 4
Pump/rapid recovery/BFR workout
DAY 5
Daily rehearsal/form ritual
(3 times per day - does not need to be in the gym)
REPEAT
WEEKS 3-4
D(D3aAtiYliym1reeshpeearrsdaaly/f-ordmoersitnuoatl need to be in the gym)
TDhAeYlo2ad workout 1
PDuAmYp3/rapid recovery/BFR workout
DDaAiYly4rehearsal/form ritual
(3 times per day - does not need to be in the gym)
REPEAT
WEEKS 5-6
DDaAiYly1rehearsal/form ritual (3 times per day
- does not need to be in the gym)
DThAeYlo2ad workout 1
DPuAmYp3/rapid recovery/BFR workout
REPEAT
*5A0ddreMpsorenvienrgycdaalfyvolume torture
WEEK 7-8
DAY 1
Daily rehearsal/form ritual
(3 times per day - does not need to be in the gym)
DAY 2
The load workout 2
DAY 3
pump/rapid recovery/BFR workout
REPEAT
*Morning calf volume torture
100 reps every day
WEEKS 9-12
DAY 1
Daily rehearsal/form ritual
+ pump/rapid recovery/BFR workout
(3 times per day - does not need to be in the gym)
DAY 2
The load workout 3
DAY 3
FTW volume day
REPEAT
*Morning calf volume torture - 150 reps every day
THE
WORKOUTS
DAILY REHEARSAL &
FORM RITUAL
A1 ANKLE CIRCLES
2 full circles clockwise
2 full circles counterclockwise
A2 SHIN BLOCK WINDSHIELD
WIPERS
2 reps each way, 5 second hold each
“side of the windshield”
1 set each, 60 seconds rest before the
nextsuperset
B1 CALF BRIDGES
5 seconds hold at the top (squeeze calf)
B2 “TOES TO NOSE”
5 seconds hold at top (squeeze AT)
2 rounds of superset, 5 reps each way each round
30 seconds between rounds
C1 BLOCK CALF RAISES
5 reps, 5 second hold (squeeze) at the top
2 seconds pause at the bottom
MORNING CALF
VOLUME TORTURE
Every morning (regardless of the day of
the split), after your ritual, complete as many
body weight reps (done continuously, no
breaks) as prescribed on the block. Each rep
should be completed with a controlled pace
and 2 second hold at the top/peak contrac-
tion. Hold a wall/counter to balance, but not
assist with reps. These should be horrible.
THE LOAD WORKOUT 1
A1 DAILY REHEARSAL
FORM RITUAL
As many sets as needed
B1 “SHORTENED RANGE”CALF RAISE
(45 degree or leg press) - 1 set, 10-12 reps,
60 seconds rest *2-3 second pause at
peak contraction
*This will be your lightest load, that will
allow you to fully plantar flex
C1 “MIDRANGE” CALF RAISE
(45 degree or leg press) - 1 set, 10-12 reps,
90 seconds rest
*this load will be second heaviest load,
allowing about 90% of the ROM
D1 “WHAT'S LEFT”
CALF RAISE
(45 degree or leg press) - 1 set,
12-20 reps, 120 seconds rest
*this load will be the heaviest,
allowing only about 75% of the ROM
*extend every set with
5-10 partials in the stretched position
*every set listed is working set
THE LOAD WORKOUT 2
A1 DAILY REHEARSAL
FORM RITUAL
As many sets as needed
B1 “SHORTENED RANGE”CALF RAISE
(45 degree or leg press) - 2 sets, 10-12 reps,
60 seconds rest
*2-3 second pause at peak contraction
*this will be your lightest load, that will allow
you to fully plantar flex
C1 “MIDRANGE” CALF RAISE
(45 degree or leg press) - 2 sets,
10-12 reps, 90 seconds rest
*this load will be second heaviest load,
allowing about 90% of the ROM
D1 “WHAT'S LEFT” CALF RAISE
(45 degree or leg press) - 2 sets,
12-20 reps, 120 seconds rest
*this load will be the heaviest,
allowing only about 75% of the ROM
*extend every set with 5-10 partials
in the stretched position
*dropset LAST set: first drop load, then
with body weight (on board), then “seizure”
rep partials to finish
*every set listed is working set
THE LOAD WORKOUT 3
A1 DAILY REHEARSAL / FORM RITUAL
As many sets as needed
B1 “SHORTENED RANGE” CALF RAISE
(45 degree or leg press) - 3 sets, 10-12 reps,
60 seconds rest
*2-3 second pause at peak contraction
*this will be your lightest load, that will
allow you to fully plantar flex
C1 “MIDRANGE” CALF RAISE
(45 degree or leg press) - 3 sets,
10-12 reps, 90 seconds rest
*this load will be second heaviest load,
allowing about 90% of the ROM
D1 “WHAT'S LEFT” CALF RAISE
(45 degree or leg press) - 3 sets,
12-20 reps, 120 seconds rest
*this load will be the heaviest,
allowing only about 75% of the ROM
*extend every set rest pause,
KEEP YOUR FEET ON THE PLATFORM,
rest for 10 seconds,
hit as many reps/partials as possible &
repeat one more time
*dropset every set: first drop load,
then with body weight with board,
then “seizure” rep
partials to finish
*every set listed is working set
PUMP/RAPID RECOVERY
BFR DAY
A1 DAILY REHEARSAL/FROM RITUAL
As many sets as needed
B1 ON THE BLOCK BFR CALF RAISES
30,15,15,15 reps, 1 set, 30 second
between each block of reps
FTW VOLUME DAY
A1 DAILY REHEARSAL
FROM RITUAL
B1 TOP PAUSE CALF RAISE
(45 degree or leg press) - 10 reps*
B2 BOTTOM PAUSE CALF RAISE
(45 degree or leg press) - 10 reps**
3 sets, 30 seconds rest between sets
*hold for 2 seconds at top of each rep
*hold for 2 seconds at the bottom of each rep
C1 TOES IN CALF RAISE
(45 degree or leg press) - 10 reps
C2 TOES OUT CALF RAISEV
(45 degree or leg press). - 10 reps
C3 TOES STRAIGHT CALF RAISE
(45 degree or leg press) - 10 reps
C4 SQUATTING CALF RAISES
10 reps
C5 BODY WEIGHT ON BLOCK
20 reps
C6 ON THE FLOOR “SEIZURE REPS”
20 reps
C7 ISO HOLD AseTtTHE TOP
30 seconds - 1
CONCLUSION
FINAL
MEASUREMENT
CONCLUSION