Ever wondered why Forrest Gump's iconic cross-country journey began with Nike Cortez shoes? Our newest training phase draws inspiration from this powerful symbol of fundamental movement - running - while building a comprehensive foundation for the entire training year ahead.

The Cortez Phase represents our commitment to starting fresh with the most basic and essential human movements. We're focusing on deadlifts as our primary barbell movement, alternating between heavy strength days and conditioning integration to build both absolute strength and work capacity. This methodical approach ensures athletes develop proper posterior chain engagement that transfers to virtually every other movement pattern.

For gymnastics, we're emphasizing strict pulling and pushing movements that establish true upper body strength rather than relying on momentum or compensation patterns. Our approach to progressive scaling in these movements recognizes that bodyweight exercises require the same thoughtful programming as loaded movements - your body is the weight.

Perhaps most significantly, we've made running our conditioning bias. Running forces athletes out of the gym and away from machines, revealing true movement efficiency without equipment to mask compensations. Our detailed approach to running preparation addresses everything from big toe mobility to hip stability, recognizing that quality movement starts with proper joint preparation.

Throughout this podcast, we emphasize that movement quality must precede load or intensity. As a coach, this phase offers a perfect opportunity to establish or reset fundamental movement patterns with your athletes. For gym owners, we discuss how creating top-down buy-in for programming philosophy creates a culture of intentional practice rather than mindless exercise.

Ready to join us for this foundational journey? Visit teammisfit.com and click "Sign Up Now" for a two-week free trial on StreamFit, SugarWOD, or PushPress. Experience programming that builds not just immediate fitness, but long-term athletic development for life.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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