The "Shell Shock Shredder" Protocol
Acrobatic Power & Progressive Functional Strength
Progressive Power Tracker
Input your target starting weights/time for three key progressive lifts to calculate **Total Training Volume (TTV)** and **Time Under Tension (TUT)**.
Enter your starting weights/time and click 'Calculate Today\'s Metrics' to track your total effort.
Training Philosophy: Turtle Power
The Turtles rely on **Total Body Integration** and **Progressive Overload** in a high-rep, functional style. This program builds core resilience for floor work, develops explosive jumping power for rooftop travel, and hammers the pushing/pulling muscles for grappling and weapon strikes. The key is **constant, measurable progression** (add 1 pound or lowest increment every session).
DAILY FOCUS: Rotational Core & Unilateral Stability
Functional Power, Negative Control, and High-Rep Volume
Day 1: Full-Body Functional Fight
| Phase | Exercise | Sets | Reps/Duration | Tempo / Focus |
|---|---|---|---|---|
| A. ROTATIONAL CORE | **Break Dancers** | 4 | 20 - 30 seconds | **TUT Focus:** Maximize reps in the time given. Progress to 2 sets of 60s. |
| B. EXPLOSIVE LEGS | **Jump Squat** (Bodyweight or Light Dumbbell) | 4 | 10 reps (Explosive) | Max vertical force for leaping/rooftop mobility. Option: Squat to Calf Raise. |
| **Single Leg Deadlift** (SLDL) | 4 | 8 per leg | **Slow 3:1:1 Tempo.** Unilateral balance, core stabilization, and hamstring strength. | |
| C. PULLING POWER | **Lat Pullovers** (Dumbbell or Cable) | 4 | 10 reps | **1-2 second hold at the bottom.** Focus on lats for grappling/climbing/weapon stability. |
| **Narrow Row Lunge** (Dumbbell/Cable) | 3 | 10 per leg [5 per side] | Integrated full-body stability while pulling. Increase weight each round. | |
| D. PRESSING & PUSHING | **Bicep Curl to Press** (Dumbbell) | 3 | 12 - 15 reps | Full upper body functional move. Increase weight each set. |
| **Dips** (Parallel Bar or Assisted) | 5 | 5 - 8 reps | **Focus on a Slow 3-4 Second Lowering Phase.** Maximize negative strength/control. | |
| E. CORE FINISHER | **V-Ups (Full Body)** | 3 | 15 - 20 reps | Max core flexion endurance. Controlled movement only. |
Trainer's Expert Assessment & KPIs
Rotational Fluency: The **Break Dancers** are a direct measure of floor mobility and anti-rotational core strength. The goal is to maximize time under tension (TUT).
Progressive Overload: The primary KPI is **consistent weight increase**. You must add **1 pound** or the lowest possible increment (e.g., 0.5kg) to the Bicep Curl/Press and the Narrow Row Lunge *every time* you complete this session.
Weapon Control: The **Lat Pullovers** and **Dips** focus on the negative/isometric phase. This builds the eccentric strength necessary to control powerful weapon swings (Swords, Sai, Bo Staff).
Non-Gym Recommendations
- Acrobatic Flow: Practice **Parkour/Vault Drills** (safely, please!) to train the explosive force and precision required for sewer and rooftop navigation.
- High-Rep Stamina: Daily 15-minute **Shadow Boxing/Weapon Kata** focusing on maintaining perfect form at high speed to build localized muscular endurance.