2023 PERSIST ROAD MAP
YEAR OF CONFIDENCE
BIG THEMES

HOW A YEAR IS BUILT

Title
PERFORM
Perform Meso Cycle:

PERFORM POWER CONDITIONING DEVELOPMENT – 12 Week MESO CYCLE
PERFORM PISTOL SKILL DEVELOPMENT – 6 Week MESO CYCLE

Perform Micro Cycle:
Title
PUMP
PUMP STRENGTH INTENSITY – 6 Week MESO CYCLE

PUMP STRENGTH BALANCE – 6 Week MESO CYCLE
PILLARS
MINIMALIST
Title
ALL TRACKS - MORE WAYS TO PROGRESS
Form Reviews - Progress Movement Quality
Nordic Hamstring Curl Example

- Points we are looking for in the Nordic Hamstring Curl:
- Setup –
- soft surface under your knees
- lock in lower legs (ankles)
- Execution
- control negative and try to not lose tension
- back stays flat throughout
- lower until the chest/torso reaches the floor (prone position)
- give yourself only as much assistance as you need to return back to upright
Please review this help center article before your first video submission.
PROGRESSION THROUGH PACING & ENDURANCE
Unique Formats - Alphabet soup

PROGRESSION THROUGH MOBILITY
Cool Downs & Thursday Active Recovery Days
- Supine Bench Chest Opener x 1 min
- Kneeling Triceps Stretch x 1 min/side
- Straight Arm Shoulder Rotations x 10/side

EXAMPLE TRACK OVERVIEW NOTES
Title