Phase 4

Throughout adult life, the body naturally loses 1% of muscle mass per year BUT 1.7% of POWER.

Put the work in, keep the power!

Welcome to Phase 4, 2023. As we move through the different blocks in the ThriveFit programming, you may recognize movements that you have performed before, but not exactly in the same way. The level of difficulty of a particular movement is ramped or damped in a few ways.

The number of reps

The weight used.

The amount of power generated.

Whether the move is static or dynamic.

You may not be as familiar with the description of an exercise as static or dynamic. Each movement has a baseline exercise, plus variations that change it to a level of regressive exercise or progressive exercise. The regressive movement is typically static, while the progressive movement is dynamic. To use the med ball chest pass as an example, see the videos below. The first movement is the baseline exercise. Bruce is demonstrating a standing chest pass. (Sorry, there was not a 2 hand chest pass video, but you get the idea.) The next progression would be a stepping chest pass. The regression would be a tall kneeling chest pass. We pass through these different options throughout the program as an opportunity to reset and focus on form, or to increase the intensity to build power and strength. Both are equally important, it is only when we first nail the form that we can increase the weight.

Static movement. The baseline exercise.

POWER = STRENTGH + SPEED

Dynamic movement. A progression from a stepping chest pass. Note the reset between each rep. Power training using explosive movements.