4b) General Structure (Build & Thrive)
1. General Structure of Intro Sessions
Intro sessions are based on a four-day structure, with options for three-day sessions.
Recommended approach:
2 days focused on 'build' (muscle gain, strength)
2 days focused on 'thrive' (cardiovascular health)
Flexibility to adjust based on client goals and needs.
2. Build and Thrive Focus
Clients should experience both build and thrive sessions during intros.
Focus on client goals:
If a client wants to build muscle, emphasize build days.
Include some thrive elements to ensure cardiovascular training is not neglected.
3. Weekly Recommendations
Suggest a weekly structure:
3-4 build sessions per week
1 thrive session per month
Aim to balance strength and cardiovascular training.
4. Core Functional Movements
Introduce core functional movements:
Ground pulls (deadlifts, rowing, power cleans)
Squat series (goblet squats, front squats, back squats)
Pressing movements (bench press, overhead press)
Jumping movements (box jumps, pogo jumps)
Gymnastics elements (pull-ups, handstands)
