Strength - Progressive tension (1)

Level 1 - Bodyweight
Deep push-ups → Deep dips
Chin-Up progress, alternate grip
Squat Progress → Single leg pistol
Hinge → Head to toe & Nordic
 
Level 2 - Barbell
Dips - Press - BTN Press - Bench Press - Incline Bench Press
Weighted / Alternate Ring Chins (different hand positions)
Squat, front squat, split squat, step-ups
Romanian deadlift, seated good morning, rack pull
 
Level 3 - Complete
Advanced Push → Handstand push-ups → 1 Arm Push-ups → planche push-ups
Advanced bodyweight
Back Lever, front lever, muscle-up, 1 Arm Chin-Up, ropes
Weightlifting
Rings
 
Extras & Problem solving
 
Principles
  1. Gain more tolerance to volume of tension.
  1. Gain more tolerance to volume of instantaneous tension.
  1. Restore child-like muscle balance.
  1. Practice the movement with maximal concentration.
  1. Practice the movement with sub-maximal neural fatigue.
  1. Flush tissues with blood for repair and recovery.
  1. Do more concentric volume for more recovery
 
Quality of the blood determines the quality of the tissues and recovery.