BOSX- MAP: SBL Protocol [Strength Baseline Lab]

MAP: SBL Protocol — BOSX Phase 1 (Strength Base Load)

Duration: 6 Weeks | Days/Week: 3 | Skill Level: Intermediate

Welcome to the System

This is your entry point into the BOSX Operating System — a precision-designed, 6-week strength-focused training protocol built around front squat, trap bar deadlift, and back squat variations. All movement is tied to measurable output and optimized for real-world athletic transfer.

How to Use This Program

3 Training Days/Week: Each day includes a warm-up bridge (FCS, Pillar Prep, Movement Prep), followed by main lift nodes, secondary work, accessory pairs, and ESD (conditioning).

Weekly Progressions: Intensity and volume increase weekly across core lifts (see percentage recommendations in the Phase Description).

Instructional Videos: Every movement has a tutorial — click the 📹 video icon next to each exercise for a clear visual guide.

Rest Times + Tempos: Prescribed within the card. Follow the tempo code (e.g. 3:1:X:0) and rest intervals to maximize intent.

Program Layout

FCS Bridge (Foundational Control Sequence): Static warm-up with 3 movements to prep fascia and breath.

Pillar Prep (2 Rounds): Low-load dynamic movements to prime joints and posture.

Movement Prep (1 Round): Full-body activation — treat it seriously.

P Node (Main Lift): Your main output movement. Track your % and tempo.

A Node (Secondary Lift): Push movement quality at 80–90% intensity.

B Node (Accessory Pair): Intent-based hypertrophy and balance work.

C Node (Finisher Pair): Movement integrity, rotation, and CNS flush.

ESD Block: Cardio/movement finisher. Based on RFT, EMOM, or AMRAP logic.

Bridge Navigation Tips

Use Week View or Day View to move through sessions.

Each card opens vertically — scroll to view all blocks (A, B, C, ESD).

Click the “?” icon near accessory lifts for tips on RPE and loading.

Progress is auto-tracked — update your weights after each set.

What You Need

Barbell, trap bar, dumbbells, bike or rower, basic open space

Bench, bands, med ball (optional for accessory/ESD)

Phone or laptop to log and follow program

🧠Pro Tip

Record one set per session. Use video review for bar path, control, and posture cues. The more feedback, the more gains.