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This 3-week accumulation phase was designed for Joao Mescolote to build foundational strength, mobility, and capacity. It's ideal for athletes looking to reset, rebuild, and prepare for more intensive training.

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Program delivered via the TrainHeroic App

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Length & Frequency: 3-Weeks, 3 Days Per Week

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This program is for: Advanced aquatic athletes with solid weight room experience who are early in the season and looking to build a solid foundation.

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This program is not for: Aquatic athletes with limited weight room experience or those currently tapering or competing.

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Equipment Needed: Barbell, Dumbbells, Pull-Up Bar, Medicine Ball, GHD, TRX, Adjustable Bench, Ab Wheel, Foam Roller.