THE FOX'S LAB

New in the LAB: The Battle Blueprint

I just added a new app to The Fox's LAB: The Battle Blueprint. You'll find it in the menu on the left.

It's the framework I use to prepare for competitions, for myself and for the athletes I coach. Based on ATR periodization: Accumulation, Transmutation, Realization.

Inside, 12 pages:

→ Why you can't train the same way all year

→ The full ATR model on one page

→ How long your strength, engine and speed last when you stop training them

→ The 3 phases, in the gym and in the studio

→ How many weeks you have, and how to split them

→ What to do when you have more than one competition

→ A checklist to know when to change phase

→ A calendar template to plan your own season

Soon this will be a paid product for everyone else. For LAB members, it's free. And you get it first, long before I share it on Instagram. That's one of the benefits of being part of the LAB.

Open it, put in your next competition date, and you'll know what each week is for.

Tell me in the comments: what's your next competition and when is it? I'll read every one.

Can't do Weighted Dips or Weighted Pull-Ups yet? Do negatives.

If you can't complete full reps of Weighted Dips or Weighted Pull-Ups this month, swap them for the negative version:

Weighted Dip → Negative Dip:

Weighted Pull-Up → Negative Pull-Up:

How to do them

Get to the top position (jump or step up), then lower yourself slowly, around 4 seconds.

Control the whole way down. No dropping.

Add weight only if you can still keep that slow tempo.

Keep the same sets, reps and rest as written on the sheet.

Negatives build the same strength you need to do the full rep, so you're still training the target. When you can do the normal version with clean technique, switch back.

Questions? Ask me in the Support chat.

https://www.youtube.com/watch?v=7JAJzXXBAJQ

https://www.youtube.com/watch?v=-NKjYZtdCcE

October Block is live: Neural Strength & Power

This month we keep building on September's strength base.

Day 1: heavy work to sharpen how well your nervous system produces force.

Days 2 and 3: we start adding explosive work on top of that strength.

How to run the block

Week 1: technique first. Learn the exercises, find your weights and move well. Stay conservative.

Week 2 onward: add load. Increase the weight a little each week, as long as your technique stays clean and you respect the RIR on the sheet. Don't train to failure.

Intent matters. Move the weight with maximum intent on every rep, especially on the explosive exercises. Where the sheet gives a tempo (like 4 seconds down), follow it.

Write it down. Note your weights and reps every session. That's how you know what to beat next week.

Rest. Respect the rest times. They're part of the programming.

Questions? Ask me in the Support chat.

New format for your workouts

I've redesigned the workout PDFs so they're easier to use on your phone.

What's new

• Vertical layout: it fits your screen, with no zooming or sideways scrolling.

• Each session is one page: exercises, sets, reps, rest and notes.

• I removed the personal notes column. Keep your numbers in your own notes app.

What stays the same

• The video links still work: tap the exercise name.

• The programming is the same, only the layout changed.

If anything is unclear about the new format, ask me in the Support chat this month and I'll sort it out.