Triple Extension 4 (Kane Titanium)

Science Behind the Plan: "Triple extension is the foundation of human power output," says Kane. This specialized plan focuses on developing the coordinated extension of the ankle, knee, and hip joints for maximum force production. The program implements progressive plyometric drills and specific strength exercises targeting the key muscles involved in triple extension to build complete lower body power.

6-Week Program: Week 1-2: Extension Foundation

Day 1: =}[{> (legs, calves, quads, glutes, overall) - Full extension mechanics
6 reps × 3 sets per exercise with minimal rest periods
Day 2: &$*:+ (shoulder, chest, arm, traps, abs) - Upper body support
5 reps × 3 sets per exercise with force transfer focus
Day 3: ;+|x> (obliques, abs, hip, back, overall) - Core power development
7 reps × 3 sets per exercise with explosive movement patterns
Total volume per week: =450 reps

Week 3-4: Extension Development

Day 1: =}[{> (legs, calves, quads, glutes, overall) - Full extension mechanics
5 reps × 4 sets per exercise with dynamic effort protocols
Day 2: &$*:+ (shoulder, chest, arm, traps, abs) - Upper body support
4 reps × 4 sets per exercise with increased power transfer
Day 3: ;+|x> (obliques, abs, hip, back, overall) - Core power development
6 reps × 4 sets per exercise with rotational power development
Total volume per week: =480 reps

Week 5-6: Extension Mastery

Day 1: =}[{>+ (legs, calves, quads, glutes, overall, abs) - Full extension mechanics
4 reps × 5 sets per exercise with maximal extension power
Day 2: &$*:+> (shoulder, chest, arm, traps, abs, overall) - Upper body support
3 reps × 5 sets per exercise with advanced power integration
Day 3: ;+|x> (obliques, abs, hip, back, overall) - Core power development
5 reps × 5 sets per exercise with elite extension patterns
Total volume per week: =485 reps

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