Data Structure
Each workout requires the 13 Primal Rotational Patterns to be performed across 21 exercise stations. The program contains 6 cycles of training with 20 “guidepost” workouts in each cycle. It is these guidepost workouts that must be mastered to complete the program. There are 120 of these workouts.
However, each exercise station has 10 sets of loading parameters – the primary, or guidepost set, and 9 other, lower-demand sets that may be assigned as a result of inability to tolerate the primary set of variables. As a result, though there are 120 guidepost workouts in the Primal Rotational Patterns system, there are 25,200 unique lines of training data able to create over 1 million unique workouts.
A Strength Training Program Without Trauma
The number of variables in the training program exists so that strength can be gained in a trauma-less environment, regardless of the individual doing the training. By avoiding negative events – disc injury, nerve entrapment, neuralgia, or tears in the soft tissue (rotator cuff) – you spend more time in training creating positive adaptations to exercise.
First Training Session
Every trainee begins the program at Cycle 1, Workout 1. This terminology is abbreviated “1-1”. Success in the criteria required in 1-1 leads you forward to 1-2, then 1-3, etc. until you master every aspect of the program through 6-20.
The first time you train, the width of your dominant hand width is measured and recorded. That measurement, along with your mass (weight), is used to determine the specifics of each exercise. Your weight is updated at the beginning of each workout.
A digital clock with chimes is used to track work time and rest time. Each exercise has a work period of 61 seconds and a rest period of 2 minutes. The entire workout is completed in just over one hour.
Training Rules
Training is conducted exclusively in bare feet. Cell phones / pagers are not allowed on the training floor, and are placed on a shelf along with your shoes as you enter the facility. Water is provided onsite, and is the only beverage allowed. No food is permitted on the training floor.
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