Body Mastery Protocol

SAS vs BAS

Straight Arm Strength (SAS): The defining characteristic of mastery. Elbows locked. Load transfers through connective tissue.
Examples: Planche, Front Lever, Iron Cross.

Bent Arm Strength (BAS): Traditional muscle hypertrophy. Muscle belly lengthens/shortens.
Examples: Pushups, Rows, Curls.

Key Concepts

• Compression: Active folding of the body (L-Sit). Requires hip flexor strength at short range.
• Hollow Body: Anti-extension. Ribs down, pelvis tucked. The "Master Shape."
• Scapular Rhythm:
  - Handstand: Elevation
  - Planche: Protraction + Depression
  - Front Lever: Retraction + Depression

Periodization

• Wk 1-4 (Accumulation): Master form. Keep 2 reps in reserve.
• Wk 5-8 (Intensification): Harder leverage (Tuck -> Adv Tuck). Add weight.
• Wk 9-11 (Peak): Test limits. Full Pistols. Muscle-up transitions.
• Wk 12 (Deload): 50% volume. Crucial for tendon health.