The Cable-Only Full-Body Deep Dive
Every session trains all four planes and is followed by a 20-minute joint and tendon block. Heavy, moderate, speed and control days rotate so no tissue is maximally stressed two days running.
Pick the session
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Exercise index
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Recent training
Last 7 days
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Block position
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Deload week
Weekly volume
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The planes
Three planes of motion, and one section about resisting motion — which is not a fourth plane.
Why this program is built this way
Cable mechanics, tendon adaptation timelines, isometrics and heavy slow resistance, recovery evidence, autoregulation.
12 weeksProgression & tracking
Load versus reps versus range versus tempo, deload triggers, and the charts of your logged history.
Heartset & mindsetTerrain & Choices
The beacon practice — the creed, the two verbs, mantras and rehearsals for the field under load.