Bodyweight Strength Foundations

Obj: The movement-literacy strength block — squat, hinge, push, pull, carry, and brace patterns owned with bodyweight before any load exists (4.13's mandate; J-07's prerequisite). Field: Any 20×20yd space. Equip: None required; bars/benches for rows where available. Org: The pattern curriculum circuited: squats (box-depth targets, tempo counts — down slow, drive up), hinges (the hip-hinge wall drill then good-mornings unloaded — the pattern most players lack), push (incline push-up ladders scaled to quality), pull (inverted rows where equipment allows; partner-resisted where not), carries (farmer walks with anything heavy-ish — the trunk's honest work), brace (dead-bugs and plank families, J-13's floor). Quality gates per pattern logged (the technique-gate system, 4.14's door). CP: (1) Range before reps (a full clean squat beats ten shallow ones); (2) tempo is the load at this stage (slow is the intensity dial); (3) patterns are skills (coached like passing — cues, reps, film when useful). Prog: Tempo slows further; single-leg variants; the J-07 gateway when gates pass. Reg: Range regressions per pattern (box heights up, incline angles up). Mist: P: racing reps (tempo enforced by counting aloud); C: loading impatience (the gate system is the shield — 4.x's staging is medical policy, not preference). Time: 15 min 2×/week (4.13's blocks). Out: Pattern gates passing; the loading gateway earned properly. Var: Partner-coached rounds (players cue each other's patterns — C-29's sheriff culture in the strength block). Diag: Six pattern stations (squat/hinge/push/pull/carry/brace) with quality-gate checkboxes per station.