A day in a TETRAS
Section | Exercises | Goals-Benefits |
Planning - Preparation phase | Pen and paper : details are adjusted by you right before the training according to mood, weather, energy levels, body sensation | 1.Enter with a goal every time for each session 2.Tracking 3.progression 4.Envision the training / Correcting mindset 5. Awareness education (checklist questions) |
Warm up | 1.Banded exercises 2. Locomotion 3. Light stretches or dance 4.Juggling | 1.Prepare the body and the mind for the session 2. Work on weaknesses/injuries 3. Coordination in order to improve natural biomechanics |
Skill work or a form of “play” | 1. Handstand 2. Martial arts (Capoeria/acrobatics) 3. parkour techniques 4. Climbing variations 5. Sprinting 6. Foot work | From ancient Greece this is the healthiest form of exercise as it is also training the mind and body: 1.It fosters neuroplasticity by challenging the brain to learn new movements. 2. Functional benefits |
Main work | 1. Calisthenics with or without weights 2. Suspension/Hanging | 1. Intense action on the major systems of the body. Muscular, cardiovascular and respiratory benefits 2.Functional benefits on key lifts |
Balance | 1. Low on the ground using tennis balls or challenging positions 2. Higher on a rail balance drills 3. Height exposure | 1. Physical intelligence (reacting to chaos) 2. Emotional management 3. Concentration education |
Cooldown | 1. Breathwork - Stillness 2. mindful walk 3. Cold shower | 1. Restore and calm the nervous system 2. Breath education 3. Heart training 4. Internal bodybuilding |
A full TETRAS layout #1 | Day 1 | Day 2 | Day 3 | Day 4 |
Skill focus examples | Climbing | Foot work (Chablon) | parkour | Skill is already the main focus. It is optional to add extra option |
Primary focus of the day | Volume day 40-60% of max | Strength day 90% of max | Visualisation-Meditation day Journaling and breathwork | Skill- Technique day mastering technique through repetition in art or sport of priority |
Secondary focus of the day | 1. Ambidexterity (juggling) 2. Extremities-Neck-core- Flexibility 3. Mountain hike 4. Swimming 5. Long walk | 1.Urban strength conditioning 2. Movement strength concepts | ||