Dynamic Resistance 1 (Caleb Mitchell) Science Behind the Plan: This specialized program focuses on developing strength through active resistance with changing force vectors and directional tension. The program implements specific tension exercises targeting multiple movement planes—key components for dynamic strength development. Progressive overload occurs through manipulating resistance angles rather than simply adding load.
6-Week Program: Week 1-2: Resistance Foundation
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Day 1: scolr (shoulder, chest, core, leg, arm) - Upper body resistance
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8 reps × 3 sets per exercise with dynamic tension emphasis
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Day 2: lbors (leg, back, core, arm, shoulder) - Lower body resistance
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8 reps × 3 sets per exercise with controlled directional changes
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Day 3: cbros (chest, back, arm, core, shoulder) - Integrated resistance
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Resistance Development
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Day 1: scolr (shoulder, chest, core, leg, arm) - Upper body resistance
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6 reps × 4 sets per exercise with intermediate resistance angles
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Day 2: lbors (leg, back, core, arm, shoulder) - Lower body resistance
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6 reps × 4 sets per exercise with increased directional complexity
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Day 3: cbros (chest, back, arm, core, shoulder) - Integrated resistance
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Resistance Mastery
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Day 1: scolr (shoulder, chest, core, leg, arm) - Upper body resistance
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5 reps × 5 sets per exercise with advanced resistance applications
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Day 2: lborso (leg, back, core, arm, shoulder, core) - Lower body resistance
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5 reps × 5 sets per exercise with maximum directional variation
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Day 3: cbros (chest, back, arm, core, shoulder) - Integrated resistance
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6 reps × 5 sets per exercise
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Total volume per week: =625 reps