⭐ ADAPT S&C COACHING MANUAL — PART II

THE TRAINING SYSTEM

Mechanically‑Driven • Survivor‑Informed • Progressive • Evidence‑Based

🔶 SECTION 6 — THE ADAPT S&C TRAINING MODEL

research makes one thing clear:

Bone responds to strain magnitude and strain rate — not duration.

So the Adapt S&C system is built on four osteogenic pillars:

1. Heavy Loading (magnitude)

2. Impact & Power (rate)

3. Posture & Axial Integrity (distribution)

4. Balance & Fall‑Prevention (risk reduction)

Every training week includes all four.

🔶 SECTION 7 — THE 4‑PHASE BONE‑LOADING PROGRESSION

This is your long‑term coaching roadmap.

Each phase lasts 4–12 weeks depending on the athlete’s readiness, medical history, and recovery.

⭐ PHASE 1 — FOUNDATION (4–6 weeks)

Goal: Establish movement quality, bracing, and neuromuscular control.

Primary Focus

• Goblet squats

• Hip hinges

• Step‑ups

• Rows

• Carries

• Core bracing

• Low‑amplitude impact (if cleared)

Coaching Priorities

• Neutral spine under all load

• Controlled tempo

• Landing mechanics

• Breath + brace coordination

Progression

Reps → load → complexity.

⭐ PHASE 2 — PROGRESSIVE LOADING (8–12 weeks)

Goal: Increase strain magnitude — the strongest osteogenic stimulus.

Primary Focus

• Barbell/dumbbell squats

• Deadlifts or RDLs

• Overhead press

• Weighted lunges

• Loaded carries

Coaching Priorities

• Increase load gradually

• Maintain perfect alignment

• Introduce tempo variations

• Begin moderate impact if appropriate

Progression

Load → sets → tempo → range of motion.

⭐ PHASE 3 — POWER & IMPACT INTEGRATION (8–12 weeks)

Goal: Increase strain rate — the second strongest osteogenic stimulus.

Primary Focus

• Box step‑ups with drive

• Medicine ball throws

• Jump rope

• Low‑amplitude hops

• RCT‑based jump protocol (10–20 jumps × 2/day)

Coaching Priorities

• Soft, controlled landings

• Maximal intent on takeoff

• No spinal flexion under fatigue

• Maintain posture during power work

Progression

Speed → height → complexity → frequency.

⭐ PHASE 4 — CONSOLIDATION & STRENGTH MASTERY (ongoing)

Goal: Maintain high‑quality loading and continue building strength long‑term.

Primary Focus

• Heavy days

• Power days

• Impact days

• Posture days

• Balance days

Coaching Priorities

• Rotate stimuli

• Maintain progressive overload

• Prioritize recovery

• Monitor symptoms

Progression

Cycle intensity → vary impact → maintain strength.

🔶 SECTION 8 — WEEKLY TRAINING TEMPLATE (COACH VERSION)

This is the professional version of the infographic you uploaded — with coaching notes, cues, and rationale.

⭐ DAY 1 — HEAVY LOWER BODY

Purpose: High‑strain loading → osteocyte activation → osteoblast recruitment.

Exercises

• Squat variation (3–4 × 6–8 @ RPE 6–7)

• Deadlift or RDL (3 × 5–6 @ RPE 6–7)

• Step‑ups (3 × 8/leg @ RPE 6–7)

• Glute/ham accessory (2 × 10–12 @ RPE 6)

Coaching Notes

• Prioritize hip hinge mechanics

• Maintain neutral spine

• Cue “ribs down, brace, push the floor away”

• Avoid spinal flexion under fatigue

⭐ DAY 2 — IMPACT + POWER

Purpose: High strain rate → rapid osteogenic signaling.

Exercises

• Jump rope (4 × 20–30 sec @ RPE 5–6)

• Box step‑ups with drive (3 × 8/leg @ RPE 6)

• Med ball throws (3 × 6–8 @ RPE 6)

• Optional power drill (2 × 10 @ RPE 6)

Coaching Notes

• Land softly

• Maintain vertical alignment

• Cue “quiet feet, tall spine”

• Keep impact low until mechanics are perfect

⭐ DAY 3 — SPINE + POSTURE

Purpose: Improve vertebral loading capacity and reduce fracture risk.

Exercises

• Row variation (3–4 × 8–10 @ RPE 6–7)

• Back extensions (3 × 10–12 @ RPE 6)

• Core bracing (3 × 20–30 sec @ RPE 6)

• Optional posture drill (2 × 10–12 @ RPE 6)

Coaching Notes

• Cue scapular retraction

• Avoid hyperextension

• Emphasize anti‑rotation and anti‑flexion

• Build axial integrity

⭐ DAY 4 — HEAVY UPPER BODY

Purpose: Load clavicle, ribs, humerus, and thoracic spine.

Exercises

• Overhead press (3–4 × 6–8 @ RPE 6–7)

• Bench/DB press (3–4 × 6–8 @ RPE 6–7)

• Loaded carries (3 × 20–30 sec @ RPE 6)

• Accessory (2 × 10–12 @ RPE 6)

Coaching Notes

• Cue vertical alignment

• Maintain shoulder stability

• Brace before each rep

• Avoid rib flare

⭐ DAY 5 — BALANCE + MOBILITY

Purpose: Reduce fall risk and improve joint mechanics.

Exercises

• Single‑leg stance (3 × 20–30 sec @ RPE 5)

• Dynamic hip mobility (3 × 8–10/side @ RPE 5)

• Lateral step + reach (3 × 8–10 @ RPE 5)

• Mobility flow (1–2 min @ RPE 4–5)

Coaching Notes

• Prioritize slow, controlled movement

• Cue “eyes forward, ribs stacked”

• Maintain balance before adding load

🔶 SECTION 9 — IMPACT PROGRESSION (COACH VERSION)

Based on Research:

“10–20 maximal jumps, twice per day, for 16 weeks → measurable increases in hip bone density.”

LEVEL 1 — Pre‑Impact Prep

• Marching

• Heel drops

• Low‑amplitude pogo hops

• Landing mechanics

LEVEL 2 — Low Impact

• Small vertical hops

• Step‑off landings

• Low box jumps

LEVEL 3 — Moderate Impact

• Maximal vertical jumps

• Lateral hops

• Jump rope intervals

LEVEL 4 — High Impact (if cleared)

• Bounding

• Multi‑directional hops

• Depth jumps (advanced only)

🔶 SECTION 10 — COACHING CUES & ERROR CORRECTION

Squat

• Cue: “Ribs down, brace, sit between your hips.”

• Error: Knee collapse → Fix: “Press the floor apart.”

Deadlift

• Cue: “Hips back, chest tall, drag the bar up your shins.”

• Error: Rounded back → Fix: Reduce load, reset hinge.

Step‑Ups

• Cue: “Drive through the whole foot.”

• Error: Pushing off back leg → Fix: Reduce height.

Impact

• Cue: “Soft landing, tall spine.”

• Error: Loud landings → Fix: Reduce height, increase control.