The Quick Fix programs objective is to prepare the body for future phases of training by targeting all of the major muscle groups, tendons, ligaments and joints helping to prevent injury. Whether you haven’t missed a training session or cancelled your gym membership two weeks into the new year, you want to make certain that you steamroll into a fitter version of you by giving yourself the best opportunity to get in the greatest shape of your life. With that in mind, we are going to spend the next 4 weeks building your foundation. By getting proficient at the nuts-and-bolts exercises that should be making up the bulk of your training program while also developing a base level of strength and conditioning you’ll set the stage to get your greatest gains in the months to come.
Each workout in the foundation program will begin with a superset of two big, compound movements focused on developing strength. You’ll then move into some higher rep unilateral (one limb at a time) work in order to develop structural balance and help with injury prevention. Finally we will end each session with a bout of conditioning work in order to build work capacity and provide additional volume to your workouts.
This program has you training 3 times per week and follows an undulating periodization model which means the reps, sets and total volume change each week for the 4 weeks of the program. Solidifying your foundation is all about sticking close to the basics so all the movements included should be familiar to you. It should go without saying but to get the most out of this or any training program you should be eating nutritious foods designed to fuel your workout and optimize body composition as well as getting adequate recovery and sleep. If we are talking about building your fitness foundation, truly what you do outside the gym is just as important as what you do in the squat rack.