Joint Bulletproofing Program (Intermediate - Advanced)

12 Week Joint Bulletproofing Powerlifting Style Program (Intermediate - Advanced)

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) and secondly to develop muscle groups that are often undertrained and therefore underdeveloped, such as the rotator cuff, scapula, glute medius, abductors etc.

Why Is This Program Important? And Who Is This Program For?

Although standard resistance training can contribute to the strengthening of tendons and ligaments, their development is generally slower compared to muscles for several reasons. One such reason is their limited blood supply and cellular composition. The inadequate blood supply hampers their ability to repair and grow at a rapid pace. Tendons and ligaments primarily consist of collagen, while muscles are predominantly composed of muscle fibres. Collagen possesses a lower metabolic rate than muscle fibres, which means it doesn't respond as promptly to stimuli.
In summary, while resistance training aids in the reinforcement of tendons and ligaments, it usually takes a longer time to observe improvements in these connective tissues when compared to muscles. However, specific training methods can be employed to enhance the rate of their development. Slower exercise tempos and isometric holds are examples of such methods. These techniques increase the time under tension 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.

This program caters to individuals who desire to increase their strength and prevent injuries. It is particularly suitable for powerlifters and 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 are crucial in sports that involve considerable wear and tear, such as combat and field sports. 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. Nonetheless, 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.

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

- General warm up and cool down protocols 

- Exercise specific warm up protocols 

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

- Nutritional advice to help you maximise your results using the program, regardless of if you are in a calorie surplus, deficit, or at maintenance. 

Program Structure 

 This program revolves around the 4 main lifts: squat, deadlift, bench press, and overhead press, resembling most powerlifting programs but with an emphasis on tempo and isometric work. The program is divided into 2 phases, each lasting a total of 6 weeks. The first phase is a high-volume phase, where most exercises are performed in a higher rep range and there is greater exercise variety. The second phase is a strength phase. The aim of this phase is to maximise

strength development, by placing as much load on the tendons and ligaments as possible.

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness.services@gmail.com

and we will be happy to help you solve any issues you may be having.