⭐ ADAPT S&C COACHING MANUAL — PART IV

PROGRAMMING TEMPLATES, SESSION STRUCTURE & IMPLEMENTATION SYSTEMS

Practical • Repeatable • Scalable • Coach‑Driven

🔶 SECTION 16 — PROGRAMMING PRINCIPLES FOR BONE‑LOADING

Before building templates, coaches must anchor to three rules:

Rule 1 — Bone responds to strain magnitude and rate

→ Heavy strength + power + impact must all be present.

Rule 2 — Bone adapts to novelty

→ Vary angles, planes, tempos, and loading patterns.

Rule 3 — Bone needs recovery to mineralize

→ High‑impact and heavy days must be separated.

These rules shape every template below.

🔶 SECTION 17 — SESSION STRUCTURE (COACH VERSION)

Every session follows the same structure for safety, consistency, and progression.

⭐ 1. PREP (8–10 minutes)

A. Breath + Brace Activation (2 minutes)

• 90/90 breathing

• Supine brace → standing brace

• Cue: “Ribs down, brace, breathe behind the shield.”

B. Mobility (2–3 minutes)

• Thoracic extension

• Hip mobility

• Ankle mobility

C. Pattern Primers (3–5 minutes)

Match the day’s main lift:

• Squat primer

• Hinge primer

• Push/pull primer

• Landing mechanics (impact days)

⭐ 2. MAIN LIFT (15–20 minutes)

• 3–4 working sets

• RPE 6–7 (unless in peak week)

• Tempo control emphasized in early phases

• Coaches cue alignment, bracing, and bar path

⭐ 3. SECONDARY LIFT (10–12 minutes)

• Reinforces the main pattern

• Slightly lower load

• Higher control emphasis

Examples:

• Step‑ups after squats

• RDL after deadlift

• Rows after overhead press

⭐ 4. ACCESSORY BLOCK (8–10 minutes)

Purpose:

• Target weak links

• Improve posture

• Increase time under tension

Examples:

• Glute med work

• Hamstring curls

• Scapular retraction

• Anti‑rotation core

⭐ 5. IMPACT OR POWER BLOCK (5–8 minutes)

Used on designated days only.

Examples:

• Jump rope

• Vertical jumps

• Med ball throws

• Lateral hops

⭐ 6. COOL DOWN (3–5 minutes)

• Breathing

• Light mobility

• Nervous system down‑regulation

🔶 SECTION 18 — FULL PROGRAMMING TEMPLATES

Below are the professional coaching templates for 3‑day, 4‑day, and 5‑day training schedules.

⭐ A. 3‑DAY PROGRAM (Minimalist, High‑Impact)

For survivors with limited time or recovery capacity.

Day 1 — Strength + Posture

• Squat variation

• Row variation

• Step‑ups

• Core bracing

Day 2 — Impact + Power

• Jump protocol

• Med ball throws

• Box step‑ups with drive

• Landing mechanics

Day 3 — Strength + Balance

• Deadlift or hinge

• Overhead press

• Carries

• Single‑leg balance

Why it works:  

Covers all osteogenic pillars with minimal weekly volume.

⭐ B. 4‑DAY PROGRAM (Standard Adapt S&C Template)

This is your flagship structure.

Day 1 — Heavy Lower Body

• Squat

• Deadlift/RDL

• Step‑ups

• Glute/ham accessory

Day 2 — Impact + Power

• Jump rope

• Vertical jumps

• Med ball throws

• Optional power drill

Day 3 — Spine + Posture

• Rows

• Back extensions

• Core bracing

• Posture drill

Day 4 — Heavy Upper Body

• Overhead press

• Bench/DB press

• Loaded carries

• Accessory

Why it works:  

Separates heavy axial loading from impact days for optimal recovery.

⭐ C. 5‑DAY PROGRAM (High‑Performance)

For highly active survivors or athletes.

Day 1 — Heavy Lower Body

Day 2 — Impact + Power

Day 3 — Spine + Posture

Day 4 — Heavy Upper Body

Day 5 — Balance + Mobility

Why it works:  

Maximizes frequency of osteogenic stimuli while controlling fatigue.

🔶 SECTION 19 — IMPACT INTEGRATION SCHEDULE

Impact must be introduced gradually and intentionally.

⭐ LEVEL 1 — Pre‑Impact (2–4 weeks)

• Heel drops

• Landing mechanics

• Low‑amplitude pogo hops

Goal: Teach absorption before production.

⭐ LEVEL 2 — Low Impact (2–4 weeks)

• Small vertical hops

• Step‑off landings

• Low box jumps

Goal: Build confidence + tendon tolerance.

⭐ LEVEL 3 — Moderate Impact (4–8 weeks)

• Maximal vertical jumps

• Jump rope

• Lateral hops

Goal: Introduce strain rate safely.

⭐ LEVEL 4 — High Impact (advanced only)

• Bounding

• Multi‑directional hops

• Depth jumps

Goal: High‑level osteogenic stimulus.

🔶 SECTION 20 — POWER PROGRESSION

Power is essential because bone responds to rate of loading.

⭐ Phase 1 — Low‑Load Power

• Med ball chest throws

• Step‑up + knee drive

• Low‑amplitude hops

⭐ Phase 2 — Moderate Power

• Med ball overhead throws

• Lateral bounds

• Box step‑ups with drive

⭐ Phase 3 — High Power

• Maximal vertical jumps

• Rotational med ball throws

• Multi‑directional hops

🔶 SECTION 21 — POSTURE & SPINE TEMPLATES

Survivors often have compromised vertebral integrity.

This block is non‑negotiable.

⭐ Posture Template A

• Row variation

• Back extension

• Anti‑rotation core

• Scapular retraction

⭐ Posture Template B

• Lat pulldown

• Bird dog

• Thoracic extension

• Farmer’s carry

🔶 SECTION 22 — BALANCE & FALL‑PREVENTION TEMPLATES

Falls are a major fracture risk independent of BMD.

⭐ Balance Template A

• Single‑leg stance

• Lateral step + reach

• Hip mobility

• Ankle mobility

⭐ Balance Template B

• Foam pad balance

• Step‑overs

• Controlled lateral shifts

• Thoracic mobility

🔶 SECTION 23 — LOAD PROGRESSION CHARTS

Strength Progression

• Weeks 1–2: RPE 5–6

• Weeks 3–4: RPE 6–7

• Weeks 5–6: RPE 7

• Week 7: RPE 7–8

• Week 8: RPE 5 (deload)

Impact Progression

• Start at Level 1

• Progress only when landings are silent + controlled

• Never progress during fatigue