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
DAY 1
Daily rehearsal/form ritual
(3 times per day - does not need to be in the gym)

DAY 2
The load workout 1

DAY 3
Pump/rapid recovery/BFR workout

DAY 4
Daily rehearsal/form ritual
(3 times per day - does not need to be in the gym)

REPEAT
WEEKS 5-6
DAY 1
Daily rehearsal/form ritual (3 times per day
- does not need to be in the gym)

DAY 2
The load workout 1

DAY 3
Pump/rapid recovery/BFR workout

REPEAT
*Add Morning calf volume torture
50 reps every day
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 AT THE TOP

30 seconds - 1 set
CONCLUSION

FINAL
MEASUREMENT

CONCLUSION