6 Week Joint Bulletproofing Program (Intermediate-Advanced)

 Who Is This Program For?

This program caters to individuals who desire to increase their strength and prevent injuries. It is suitable for regular gym attendees who aim to maintain healthy joints to push their strength limits. Athletes can also derive significant benefits from this program, as joint stability and overall joint health, is crucial in sports that involve considerable wear and tear, such as combat and field sports.

What Is The Goal Of The Program?

The primary goal of this program is to build the size and strength of connective tissue (tendons and ligaments). Secondary goals are to improve mobility and develop muscle groups that are often undertrained and therefore underdeveloped, such as the rotator cuff, neck, scapula, tibialis anterior, hip flexors, abductors etc.

Developing strong connective tissue is extremely important for everyone, and most people do not specifically train to develop tendons and ligaments often enough. Although standard resistance training aids in the reinforcement of tendons and ligaments, it isn't optimal. To truly develop connective tissues, you need to use specific training methods, like slower exercise tempos, isometric holds, heavy eccentrics, and full ROM training. These techniques increase the time under tension and load on tendons and ligaments, thereby stimulating them more effectively than regular tempos. The ultimate advantage of this programme is the achievement of a more stable body, enabling you to handle heavier weights with a reduced risk of injury.

What’s included?

- A PDF document that you can track your gym sessions with, and monitor progress anywhere, anytime.

- Detailed workout instructions on sets, reps, tempo and exercise intensities etc.

- Exercise Tutorials

- Warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to understand the program fully, and help you develop your fitness knowledge.

Power-Runner FAQs

How Does This Program Help Prevent Injuries?

Strengthens tendons, ligaments, and underdeveloped muscles to correct weak points and develop the body’s ability to handle heavier loads and high-impact movements. Improves mobility and joint integrity to enhance movement efficiency and reduce wear and tear.

Can I do this program alongside regular strength training?

Yes, however if you are an athlete, it is advisable to follow this program during your off-season. The program's demands might be too high to simultaneously continue your sport-specific training while adhering to this program as it is. However, you have the option to reduce the overall volume of the program by eliminating 1-2 sets from specific exercises or excluding certain exercises altogether. This modification can effectively manage fatigue levels while allowing you to continue your regular sport-specific training. If you are a regular gym goer, you can absolutely do this program alongside other training, as a lot of the exercises in this program can be done in place of your regualy accessory work, with only a few exercises in the program that may be siginfigantly fatiging. However you should still be aware of your recovery, to insure you are coping with the demands of the training.

 What does a week of training look like?

4 full-body sessions per week, with only a few heavy compound exercises per session, and a larger amount of accessory lifts and mobility work. Mostly all lifts have a degree of tempo manipulation, focusing on slow eccentrics or isometrics. Sessions are short (30–45 minutes) and can be integrated  with your main training focus.

How long does it take to see results?

You may feel immediate improvements in mobility within the first few weeks. Long-term connective tissue strength develops at a very slow rate and can take up to 12 weeks of training. For this reason it is recommended to repeat this program or other connective tissue focused training at least ttwo times a year.

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness.@gmail.com and we will be happy to help you solve any issues you may be having.