hat
Fondasyon (Semenn 1-2) - faz sa a konsantre sou preparasyon an nan misk, tandon yo ak ligaman anvan yo ogmante rezistans. Li te gen plizyè objektif: yo ta dwe faz sa a dwe itilize yo devlope kòrèk fè egzèsis ak teknik mouvman. Ranfòse epi devlope misk estabilizasyon kache. Kreye ekilib nan sèten pè nan misk (sa vle di paralize / kad), epi tou menm soti dezekilib fòs ant bò gòch ak sou bò dwat. Se faz sa a karakterize pa reprezantan segondè (12-15) ak rezistans ki ba (pwa). 30-90 segonn repo ant aparèy televisyon HD.
eng
Foundation (Weeks 1-2) - This phase focuses on the preparation of the muscles, tendons and ligaments prior to increased resistance. It has several purposes: This phase should be used to develop correct exercise and movement technique. Strengthen and develop underlying stabilizer muscles. Create balance within certain muscle pairs (i.e. hamstrings/Quads) and also even out strength imbalances between the left and right side. This phase is characterized by high reps (12-15) and low resistance (weight). 30-90 seconds rest between sets.