High-level athletes don’t skip the basics; they master them. The foundation of size, power, and strength still comes from the major compound lifts such as squats, deadlifts, presses, and pulls. These lifts teach coordination, force production, and structural integrity that transfer to nearly every athletic movement. However, what separates elite programming from generic gym work is the precision in how those movements are applied. Volume, intensity, and frequency are tailored to the individual,

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