Level 2 of the UAP
Want to know what you should expect? Read on!
1. Primer is non-negotiable
Most sessions will start with a primer. This preps your body for the session. It's non-negotiable: it must be done before you start, otherwise you will not see the gains you are working for.
2. Avoid Substitutions or adjusting reps/sets
In the L2 this is NOT an option. For example, lunges are not the same as leg-press/leg extension. If you fail mid reps, IMMEDIATELY reduce the load and finish out the reps (even if you then just do body-weight). Stick exactly to the sets reps and rest time. If this means dropping the weight then that is the priority. The adaptation response we are looking to elicit from the body is gained from specific requirements. If the load is too light then increase. Sets can be completed with different loads (example front squat set 1 is 20kg, set 2 is 25kg, set 3 is 20kg is totally fine)
3. MORE PROTEIN and carbohydrates
Especially within 30mins of finishing. Chocolate milk , or whatever but this phase your muscles are going to get shredded so they need the right foods to help them rebuild.
Other information...
In general, week 1 of any phase is always familiarisation/deload unless stated otherwise.
Each phase contains 4 weeks, as per UAP Level 1.
For those interested, the workouts will shift across the off-season phases to achieve specific goals...
- develop magnitude of force : volume
- develop magnitude of force : volume through breaking
- develop magnitude of force : volume & intensity through IMDD
- develop magnitude of force : intensity in Chaos.
