Anatomical Adaptation

Based on my experience as a trainer, I always remind and teach my client that anatomical adaptation is very important for them if they want to start the workout. This is because it is the main step of strength training. Its aim is to brace muscles and tendons for higher loads of the heavier Maximum Strength period. More workouts are performed at this time of year than at any other time when increased total body strength is a target, and other types of preparation are limited. If required, circuit training will attach an aerobic aspect to this phase — providing a double gain at a period when days are always small and outside activities are restricted.

This is the guide of anatomical adaptation for you guys. Make sure to follow it correctly. If possible, get advice from a certified trainer.

Anatomical Adaptation (AA) phase
Total sessions/Phase	8-12
Sessions/Week	2-3
Load	Select loads that allow only 20-30 reps
Reps/Set	20-30
Speed of Lift	Slow to moderate, emphasizing form
Recovery (in minutes)	1-1.5 source: https://www.researchgate.net/figure/Example-anatomical-adaptation-program-for-hurling-players_tbl5_323219321