#3 Holistics
- Food, gut & organ health, sleep,
Health -
Mind.
Diet, digestion → Have quality blood
Movement - lymph, circulation
Breath, light, sleep.
How To Be Healthy#X Events
Athletic Success - Muscle Club, Strength Stretch, Meta Skills, Athlete Specific
Meta Success - Boxing & Business (Attitude Boxing & Confidence)
Elite Athlete Specific - Lifestyle, joint positions, tension types,
Elite Athlete Specific (Pro) - Set for life, longevity, negotiation.
(( Barbell beast, running freedom, swim strong, bodyweight))
Additional courses - Brando, Tim, Dylan, Huw, Nigel Beach, Dave O’brien, Combat (Mitch L, Saar, Torben K, Keldon (Judo),
BONUS’
The Ultimate Muscle Solution
Do Tight Tendons Make Great Athletes - Tendon Strength
Why Neither Isometrics Or Eccentrics Are Optimal For Tendon Rehabilitation
Life Experiences
High hike / Ride a bike across a country
Couch Surf
Volunteer at an orphanage
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Live in countries where you don’t speak the language - learn as fast as. you can.
Online Coaching
Monthly Subscription
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What Previous Students Can Teach Us About Strength
1st Generation
Mitch Pike - 310kg deadlift, 200kg bench - can clean, snatch, pike palms to floor and handstand.
Tim Frey - Big barbell numbers
Brando Hasick - Scaling CrossFit
Dylan Fowler - Masters weightlifter
Jordan Potts - Choosing success - Breath, meat, energy.
Nick?
New Generation
Nico De Paoli - All-rounder and minimalist lifting
Patrick Searson -
Mitch Lingard -
Graham Tuttle -
Lucas Aaron -
Blake Wilson -
Nick Carbone -
Keagan Bizzel -
Liam - Athlete 1st
UNCOM Era
Harry Shum - Challenge acceptaed - Crafting challenges for a better life.
Matthew Skaar - Becoming a strength leader through social media
Stefan Cali - Average to Uncommon.
Stephen & Shaun Williams - Own your story, own your future.
Luke Carter - Documentary advertising
Jay Topp - Book funnel expansion.
Josh Whitlock - Sales with ATG
Franz Heichler - ATG Feedback & his own App.
Anthony Gusmao -
Results
Roosters -
Rugby 7’s players -
Online Coaches -
Strength Coaches -
Gym owners -
Athletic Success Training Programs
Muscle Club Training Programs
Emergency Mass Protocol
Fast Athletic Transformation Protocol
Telegram group
Local and International events
Right now only $1,000 for the first 20
$4000 Lifetime Access.
$1,000 for 12 months.
Features & Philosophies
Athletes, coaches and everyday winner can experience Athletic Success.
Life is better with Athletic Success.
Black-belts teach in martial arts… keep learning, stay in the game.
If you are injured you exceeded the volume tension and or intensity of tension tolerance of that tissue.
When we use our bodies according to their evolutionary design we will tolerate more tension.
Must See Athletes
Physical Excellence - Adam Archuletta - Werner Gunthor -
Mental Extremes - Koby Story (4am) - Just now 2pm.
Slogans
An Uncommon Foundation For Athletic Success
Headlines
Strong Men Create Good Times, Become A Strong Man & Lead A Great Life.
Big Idea
A committed group of Athletes & Coaches could change the physical status of mankind.
The best coaches in history are being forgotten because they aren’t on Instagram.
The barrier between athletes and coaches is slowing down learning in sports.
Movement is the greatest thing that is being stolen from us.
Leading mentor - prove it with your abilities
Doubles
DoublesEducation
Athletic Elite / Mentorship ($5-10k)
Big IdeaCoach Numbers - Be GreatBusiness ModelFeatures
#1 Events - Digital and IRL with top coaches (Muscle, Skills, Stretch Strength, Holistics, Success, Game Mind)
#2 Education - monthly key topic (1 hour presentation + discussion), monthly event weekend (multiple presentations)
#3 Networking - strategy calls,
#4 Accountability - scores and leaderboards
#5 Training Programs -
#6 Success Villages -
Benefits
Gain access to world class coaches who don’t generally share their best.
Make more money from program, event, social media collabourations, cross promotion a
Upgrade your lifestyle by travelling to train, stay and build buisiness with coaches all around the world.
12 month content plan:
#1 Muscle Club - Optimising Body Composition For Strength, Stretch & Performance
#2 Meta Skills - The ignored universal keys to freakish ability.
Skills - Balance, co-ordination and beyond.
Create new movement solutions and continue to expand your catalogue of options.
Increase the forces you’re able to play in those positions.
#3 Stretch Strength - The key positions and how to get them.
#4 Speed, Running & Endurance - Position specific strength, efficiency, mechanics.
The best and fastest uncommon ways to improve endurance:
- Athletic Body
- Fat Loss - what is the optimal level of body fat? What do the best in the sport look like? Rugby players aren’t generally extremely lean because they need more total mass for collisions. Maximal muscle increases with small increases in fat mass.
- Muscle mass optimisation - do the best in your sport have a higher or lower muscle number?
- Distribution - does the mass need to be in the upper body, lower body or mixed?
- Better health, vitality & hormonal balance - foundational health is key for athletic success.
- Stretch Strength
- Increased Tissue Tolerance - More training volume with less inflammation, Less injuries, Increased tension potential
- More Movement Options
- Strength / Power & Elasticity
- If every step has less cost then endurance is improved
- Faster / heavier versions of the sport
- Breath training
- CO2 athletic breath holds & tempo breathing
- breathing mechanics
- breathing strength and power
- Mechanics
- Put your abilities to use
- Foot function
- Training Partners / Pacing Tools
- 2% Rule - We can all do better than we think we can. Usually we can train 1-2% faster than we’re meant to be without noticing. Ticking your mind to be 1-2% better than you “should be” for the day will take you to the next level.
- Training Environment - Most of the best performances come from competitive training environments eg. Bulgarian weightlifting, Chinese weightlifting, Powerhouse soccer team and the favelas of Brazil, Jamaican sprinting, Triathlon brothers…
The Worst Way To Increase Performance
- Just Do More… this works until it doesn’t.
- Over-emphasis on mechanics without addressing the other keys.
- Over-emphasis on any one source of improvement.
Polarised training, top speed & power, efficiency at low-moderate efforts.
Running - Graham
Swimming - Liam
Rowing -
Ultra Running - Simon Cochrane
Triathlon - Simon Cochrane
#5 Precision Exercise - Library & Selection
Understanding the extreme long to extreme short range,
distal and proximal muscle development,
tendon dominant vs muscle dominant movements,
development & expression,
understanding specificity and pattern training.
Micro-variations
#6 Tension Types - Repetition- 3 categories of repetitions. Choosing for fascia, CNS optimisation & muscle size.
#7 Programming Excellence / Success - Dense strength, gamification, programming long & short range.
#11 Programming - The Best Set / Repetition Methods
Traditionally we have repetition schemes like:
3x8-12 for hypertrophy.
5x5 for strength.
10x3 for functional hypertrophy
No doubt they can work for a period BUT what is the BEST way to program?
Some of the foundations are:
1. Target Based
2. Auto-regulated / Outcome based
3. Timed (total not rest periods)
X. Clustered Reps
The 3 main styles of loading are:
Flat loading.
Use the same weight for each set and focus on increasing the quality of the repetitions. This style is great for beginners and confidence building.
eg. 10x10 at 80kg on the bench press.
Ramp loading.
Increase the weight each set to a top weight for the day.
These jumps can be equal or based on feel.
Very long ramps are great for building confidence and work capacity eg. 20x10, 30x10, 40x10, 50x10, 60x10, 70x10, 80x10, 90x10.
Some would say that the first sets don’t count but my experience is that they do count and can have great value if you play with high tension repetition types.
Wave loading.
This method plays with the nervous system to potentiate bigger lifts. The heavier repetitions facilitate more repetitions with lighter weights.
Method 1 → 50-100 Reps
Accumulation
Get 50-100 repetitions. Rest for 10 seconds if you need to or alternate left to right.
The simplest strength system.
Get 50-100 repetitions with a low intensity movement.
Training like this is very safe and increases confidence as fatigue starts to take over from being concerned about the weight.
Method 2 - Top Set Ramping
Intensification
Get comfortable with heavy loads.
Recruit more motor units.
Generally there is no need to grind on the last set.
Using higher repetitions for set one increases blood flow and gets the motor pattern firing well.
20-10-5-5 (This style can be done with a 5 or 10 minute time cap depending on how much intensity you want)
10-5-1-1 (This style can be done with a 5 or 10 minute time cap depending on how much intensity you want)
Method 3 - Dense Strength
Accumulation / Volume Tolerance
Build the ability to handle a lot of work.
1. 10x10 on the minute (40-45-50% weight)
2. 10x5 on the minute (60% starting weight)
3. 10x3 on the minute (70% can be done as speed work or strength)
Method 4 - Giant sets
Short range x20 / Middle range x10 / Long range x5
Eg. 20 spider curls, 10 standing curls, 5 bench curls
Extreme Long Range
Extreme long range is life changing.
Allow time to recover between sessions if you're using intensity above 50% of maximum.
Often 20-50% of max is enough load to open up new range. Being conservative and patient with these movements will give great rewards in the long-term.
1-3 sets is plenty.
5 second eccentric - 5 second pause x5
10 second eccentric - x5
- Note 50 repetition method can also work well for Extreme Range once a foundation has been built.
More details on DENSE STRENGTH...
On the minute structured 10 minute training blocks (half, double and triple blocks can also be used.)
Start with:
40% for 10's,
60% for 5's,
70% for 3's,
80% for 1's.
These percentages are based off your recent maximum or extrapolated maximum.
Progress repetitions or loads towards next targets.
Dense Strength - Load Progression.
- Add 5% for 3 sessions then restart the cycle / change movements.
- Add 2.5% for 5 sessions then restart the cycle / change movements.
Dense Strength - Waves
Waves are a well proven way to potentiate the system.
Wave the load or the reps from set to set.
Ascending waves - 1-2-3 > 1-2-3 > 1-2-3-1 (Or max X)
Use the same weight but increase the repetitions.
Descending waves- 3-2-1-3-2-1-3-2-1-X
Increase the weights each wave. Start with comfortable loads for the first 3-2-1 wave and end with a strong single.
Dense Strength - Cluster Sets
Every 15 seconds or every 30 seconds perform a repetition for 5 or 10 minutes.
I like to use singles for this method at around 70% and increase weight for 2-6 consecutive sessions.
Dense Strength - Ratchet Sets
Ratchet sets alternate intensity eg.
Set 1 - 1 repetition (around 80%)
Set 2 - 5 repetitions (around 60%)
Continue for 10 total sets of 5x1 and 5x5.
You could increase the weight with each cycle or simply focus on improving the bar speed.
Increase the weight each session for 2-6 sessions.
Repetition Test
1-1-2-1-3-1-4-0-0-X
In this example to goal is to potentiate to get a 6-12 repetition maximum.
Dense Strength - Repetition Progression
Initially it should be possible to add 1 repetition from session to session for 2-3 sessions. You can then reset the weight or the repetition target.
For more patient progress an extra repetition every second set will make a 4-6 session cycle of gains.
Dense Extended Sets
These are great for the last set when more work is desired.
Complete your normal block of Dense Strength and then on the last set:
- Do max repetitions for the last set. You can decide to go to absolute failure or limit at a certain bar speed.
- Cluster To Fatigue (do a set every 15 seconds until the desired drop off level is reached)
- Drop sets for maximum repetitions.
Strength Micro Drop Sets
Drop the weight by 1-2.5kg every repetition every 15 seconds.
Post any questions in the comments.
Are Waves the same as Pyramids?
#8 Injuries - Mental & physical strategies for when things break, gym injuries and how to avoid them.
Sometimes the angles of the tension being applied are non-physiological or outside of our evolutionary design.
#9 Game Mind - winning words, olympic vision, confidence creators, self-selection (choose the self for the moment in the game)
#10 Holistics - Food, gut & organ health, sleep,
Health -
Mind.
Diet, digestion → Have quality blood
Movement - lymph, circulation
Breath, light, sleep.
#11 Your Bigger Picture - Why seeing more matters, religion and winning, selfish athletes
What solution will you create?
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