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Redcon1 Calformation Program PDF
Redcon1 Calformation Program PDF
BEFORE
STARTING THE
PROGRAM
MEASURING
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
DAY 2
The load workout 3
DAY 3
FTW volume day
REPEAT
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
D1 “WHAT'S LEFT”
CALF RAISE
(45 degree or leg press) - 1 set,
12-20 reps, 120 seconds rest
FINAL
MEASUREMENT
CONCLUSION