The "Electromagnetic Spectrum" Protocol
Training for G-Force Stabilization & Total Body Resilience
Training Philosophy
Monica's body must be an anchor to handle the extreme physical demands of high-speed flight and energy manipulation. This program prioritizes **G-Force Stabilization**, **Total Body Resilience**, and **Integrated Core Strength** to reduce weaknesses in sudden energy shifts and improve her ability to handle immense acceleration.
WEEKLY MACROCYCLE FOCUS
High-Speed Stabilization & Energy Core Conditioning
Day 1: Max Stabilization & G-Force Strength
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP | Spinal Segmentation & Shoulder Girdle Prep | 1 | 5 minutes | Crucial for handling high-G maneuvers. |
| B. MAX STRENGTH | Front Squat | 4 | 5, 5, 3, 3 | Demands maximum upright torso stabilization (Anti-Flexion). |
| Weighted Pull-Ups (Neutral Grip) | 4 | Max 5 Reps | Superior back/bicep strength for high-G maneuvering. | |
| C. G-FORCE STABILITY | Suitcase Carry | 3 | 60 seconds per arm | Maximum anti-lateral flexion (side bend) core strength. |
| Zottman Curl (Controlled Eccentric) | 3 | 10 per arm | Forearm and grip endurance for focused energy blasts. | |
| D. POWER TRANSFER | Cable Anti-Rotation Press (Pallof Press) | 3 | 12 per side | Pure anti-rotation core strength. |
| Sled Push (Max Speed) | 3 | 20 meters (Max effort) | Leg drive power for sudden ground-level acceleration. | |
| E. FINISHER: ENERGY CORE OVERLOAD (AMRAP 20 Min) | Complete the circuit as many times as possible in 20 minutes: | |||
| Medball Slams / Toe Taps / Medball Push-Ups | 1 Circuit | 10-12 / 20 / 10-12 reps | Explosive power to high-volume stability. | |
| Plank w/ Medball Forearm Smash / Oblique Twists / Medball V-ups | 1 Circuit | 10 / 10 per side / 10 per side | Pure rotational and anti-flexion core exhaustion. | |
Day 2: Dynamic Resilience & Explosive Control
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP | Kettlebell Halo & Light Swings | 1 | 5 minutes | Activate hips and shoulders for dynamic work. |
| B. FORCE ABSORPTION | Trap Bar Jumps (Light Load) | 4 | 6 jumps (Max jump height) | Trains the body to rapidly absorb and reverse force. |
| Depth Push-Ups | 3 | 8-10 reps | Hands elevated; drop and explode back up. Trains upper-body shock absorption. | |
| C. UNILATERAL POWER | Single-Leg RDL (Dumbbell) | 3 | 10 per leg | Trains balance, hamstring strength, and glute stability under load. |
| Single-Arm Dumbbell Row | 3 | 10 per arm (Controlled) | Upper back resilience and anti-rotation stability. | |
| D. CONDITIONING CIRCUIT | Burpee to Box Jump | 3 | 10 reps (Max Speed) | Full-body anaerobic flow simulating rapid transition from ground to air. |
| Front Plank with Foot Taps | 3 | 15 per side | Core stability with active lower-body movement. |
Day 3: Sustained Output & Full-Spectrum Strength
| Phase | Exercise | Sets | Reps/Duration | Notes |
|---|---|---|---|---|
| A. WARM-UP | Bodyweight Circuits (Squats, Lunges, Light Push-Ups) | 1 | 5 minutes | Increase blood flow and joint lubrication. |
| B. HYBRID LIFT | Power Clean (Barbell) | 4 | 3 reps (Heavy, perfect form) | Maximal explosive force from the ground. |
| Dumbbell Bench Press | 4 | 8-10 reps | Standard strength foundation for pushing/blasts. | |
| C. CORE ENDURANCE | Hollow Body Holds (Strict) | 3 | Max Time (60 seconds target) | Static core control for energy projection stability. |
| Single-Arm Kettlebell Press (Standing) | 3 | 10 per arm | Stabilizes the torso while generating unilateral power. | |
| D. FINISHER | Assault Bike/Rower Intervals | 5 rounds | 30s MAX EFFORT / 90s RECOVERY | Sustained output conditioning to mimic extended combat scenarios. |
Trainer's Expert Assessment & KPIs
G-Force Tolerance: Track Suitcase Carry time/weight (Anti-Lateral Flexion).
Ground-to-Air Transition: Track Burpee to Box Jump speed/quality.
Sustained Output: Track Assault Bike/Rower total calories/distance in 5 rounds.
Non-Gym Recommendations
- Sensory Integration: Practice high-speed, dynamic balance drills (e.g., bosu ball squats, single-leg balancing) to maintain equilibrium during flight and rapid deceleration.
- Energy Projection Posture: Dedicate 10 minutes daily to deep isometric holds (Wall Sits, Hollow Body) focusing on perfect form, simulating the static control needed while channeling immense energy.