Introducing load should only occur after mastering movement patterns and controlling eccentric phases.

“so step number one you need to make sure you can do the movement pattern perfectly with assistance so this is let's do a squat and put your hands on the on the on the rail and squat all up and down so you know hold on to the band grab up okay great you can do it with assistance awesome how about body weight only great step two you did it with body weight only step three now we can add a little bit of Ecentric load so I want you to just lower the thing down down to its full range of motion”

“as if you can do things eccentrically I don't care what the load is but you can control it could be your body weight still you can control the Descent of the push-up you're holding proper position shoulder neck low back all the spine which is generally the problem right that's all in the right position great fall on the floor start back at the beginning great we're under control we're good there at that point we can now look to get into unilateral”

“step number one you need to make sure you can do the movement pattern perfectly with assistance so this is let's do a squat and put your hands on the on the on the rail and squat all up and down so you know hold on to the band grab up okay great you can do it with assistance awesome how about body weight only great step two you did it with body weight only step three now we can add a little bit of Ecentric load so I want you to just lower the thing down down to its full range of motion we're all in good position you're under control we're great here and as if you can do things eccentrically I don't care what the load is but you can control it could be your body weight still you can control The Descent of the push-up you're holding proper position shoulder neck low back all the spine which is generally the problem right that's that's all in the right position great fall on the floor start back at the beginning great we're under control we're good there at that point we can now look to get into unilateral okay great so you did it great when you had two limbs can you do it great when just your left side yeah can you do it great with your right side ooh no okay now we're going to start predicting given enough time and enough volume and repetition we're going to start seeing a weakness which means we're going to have a compensation and movement which means we may start getting all of a sudden low back and hurting now or why is your left knee hurting why is your right ankle hurting something was probably moving slightly wrong in one position so we're going to do an ace a unilateral um evaluation here making sure we're fine there loaded or check that both light loaded okay we haven't we haven't even got the loaded yet okay we're just seeing can you do it can you do the movement once you pass all that now we introduce load okay great we also now once you can do all those things and you pass it with load now we ask speed into the equation so can you do these things in the exact same positions when I ask you to go as fast as possible second to last step is then you add fatigue”

“if you can do all those things then I know you move perfectly well eccentrically and concentrically you can do it in bilateral or unilateral position you can do it with load when I ask you to go fast and when you get tired rip and Roar now like we can do whatever we can do absolutely anything and we're going to do that through a variety of movement positions so overhead pressing overhead pulling horizontal pressing and pulling lower body hinging lower body pressing rotational unilateral support diagonal all over those things and once we're clear there now we can start saying okay we can put any of these exposures on you that you want you want to go after cardiovascular system first probably a good strategy in fact there's actually data suggesting paper came out recently showing that six weeks of pure”