UNCOM Strength

3 Strength Scores

#1 Uncommon Total = Squat + Standing Press + Weighted Chin-up (belt weight) + Bodyweight

Back Squat is the best way to transform your body and nervous system.

Sit on the heels.

Stand up smoothly.

Use the weight that is safe for you without a belt, the goal is to be ready for real world challenges more so than gym numbers.

Standing Press requires upper body strength.

Keep the legs straight.

Choose the form that makes you happy. It’s You Vs You.

Weighted Chin-Up gives a foundation for rope climbs, one arm chin-ups and more. Full hang. Touch the chest to the bar at the top.

Absolute number - raw total including bodyweight on the chin-up

Relative number - divide the raw total by bodyweight

eg.

My best absolute all-time sit on the heals + stand up squat is 120kg, 82.5kg Press (2020), 55kg Lock Off Chin (2020) at 84kg BW.

=120+82.5+55+84 = 321.5

All-Time Relative Score = 4

#2 Uncommon Bodyweight = Chins on the timer (x3) + Push-ups on the timer (x2) + 20kg Squats on the timer

Use a 1 second metronome.

Arrive at the top once ever 2 seconds.

eg.

12 Chins

42 Push-ups

80 Squats

= 36 + 84 + 80

= 200

#3 - The ultimate lift.

UNCOM Template

Sessions Structure

1-2 key movements (10-20 minutes)

5-10 minutes of assistance work

Monday - LB Single (STRONGER)

Waves

3-2-1-3-2-1-3-2-1-X >> same weight or changing weight each set. X = maximum fast reps

5-3-1-5-3-1-5-3-1

3-1-3-1-3-1-3-1-3-1

Dense

5D1, 10D1, 20D1

Ramping

Increase weight each set to a top weight for the day

Tuesday - UB Reps (BIGGER & HEALTHIER)

5D10, 10D10

Ladder up 2-4-6-8-10-12...

60-90-120-300

Wednesday - LB Reps (BIGGER & HEALTHIER)

5D10, 10D10

Ladder up 2-4-6-8-10-12...

60-90-120-300

Thursday - UB Single (STRONGER)

Waves

3-2-1-3-2-1-3-2-1-X >> same weight or changing weight each set. X = maximum fast reps

5-3-1-5-3-1-5-3-1

3-1-3-1-3-1-3-1-3-1

Dense

5D1, 10D1, 20D1

Ramping

Friday - LB Speed (FASTER)

5D3-5 or 10D3-5

Saturday - UB Speed (FASTER)

5D3-5 or 10D3-5

Theory

🏋🏻‍♂️

Powerlifting

🎆

Ido Portal & Roy Golde

History

Old Time Bodybuilding

Vince Gironda

Put great detail into exercise selection

Pre-Steroid Physiques

Great information from the old training books

Old Time Strength

Bob Peoples → Paul Anderson

Bob used the 3-5 Method

Trained to a daily maximum with few movements. The beginning of the Bulgarian method.

Deadlift record at 40 years old → 725 - 329kg at 181lb - 82kg (5’9” 175cm)

He won local weightlifting competitions as well as deadlift.

Bob did heavy partials and eccentrics. He invented a lot of strength training equipment.

Had an athletic family history.

Bob was a mentor to Paul Anderson

Paul took to training daily alternating upper and lower body.

Saxon brothers, Eugene Sandow...

Articles

🕔

Can The Big 2 Movements Transform Your Career?

1️⃣

The Number 1 Rule In Programming - Balance Is Everything 1

Strength 3.0 - The next generation of strength

What will strength training look like 10 years from now? “Who controls the Past controls the Future.” George Orwell

Strength 1.0 – Strength Feats

Old time strongmen performing for money for a crowd. All sorts of feats. Some tricks and gimmicks. Many incredibly strong men. While performance was part of the picture the world was just starting to come together. Motion pictures were about to be born. It was difficult and slow to travel etc. People prepared to compete. Many coaches of today haven’t studied the systems developed during these times.

Strength 2.0 – Strength Sports Strength and muscle sports came alive with technology making a new era possible. The birth of powerlifting, olympic style weightlifting, strongman, bodybuilding and the olympics in general shaped cold-war era lifting to win. Supplements, steroids and capitalism started to have a big impact on sport and global culture during this time. Many coaches are running a mixture of bodybuilding, powerlifting or weightlifting programs.

Strength 3.0 –

Human Strength Charles Poliquin and the early iterations of Poliquin Institute brought in a new era of strength.

Charles coached champions in many different sports and applied a detailed holistic approach that hadn’t been published in one place previously.

His system was human centric and looked at the subtle balances of the human organism in detail that no other coach has been able to deliver to the world.

He published huge volumes of work and presented for decades but it seems many of his teachings were encrypted or left un-explained.

This is part of the reason why Charles might have been disliked by almost as many coaches as those who loved him.

RealMVMT is one continuation of the Poliquin legacy. Many coaches are doing this in one form or another.

Still many of the important lessons of strength training 3.0 aren’t being taught in the strength training community.

BEWARE: You won’t NEED strength training 2.0 for strength sports.

They will enhance overall function and rehabilitation, but great results are possible without a deep knowledge of strength training.

Enter Ben Patrick “Knees Over Toes Guy” Ben Patrick has done the most important work of our time in changing the way athletes train for better in adopting Strength 3.0 principles and creating a truely unique recipe for rehabilitation and athletic development.

The philosophy is different.

The results are different. Better Different!

Already hundreds of surgeries have been cancelled and people are back dunking by focussing on what they can do and working from there.

Athletic Range - Short & Long Range

The trick is that the same technology in Knee Ability can be applied across the body. Short and long range together with joint dominant movements are the underpinning that gives coaches the understanding needed to improve any join in the body.

To my knowledge nobody has ever shared this philosophy and system with the world.

This goes beyond “Structural Balance” which is a massive part of Strength 3.0

RMVT & ATG RealMVMT and Athletic Truth Group are all in for building a new affordable future in strength for coaches and athletes.

In the era of Poliquin Institute online reach was difficult. The internet wasn’t what it is today.

As a result companies asked for tens of thousands of dollars to be fully qualified and honestly didn’t deliver the product quality & results that an investment like that deserves.

Rather than complain about it, I’ve built a solution. And a whole new culture of coach success to go with it. It’s a living experiment.

We have 500 active coaches right now. We’re less than 12 months into the launch for RealMVMT Coaches. It’s time for athletes and coaches to live Strength 3.0! GAME ON!

Basics

Athletic Baseline Data. Getting your baseline data is a huge step towards athleticism.

Know where you stand and experience your current level of ability.

Experiencing new abilities is going to be a lot of fun!

Collect the numbers that mean most to you or get them all.

Unilateral > Tibs, calves, squat, hinge, push (push-ups / dips), pull (chins)

Bilateral > Tibs, calves, squat, hinge, push (push-ups / dips), pull (chins)

Advanced

Powerlifting total

Weightlifting total

CrossFit Total

ATG Total - Slant pause squat x5, ATG RDL x5, Weighted chin x5.

Bodyweight weighted - Split squat, Dip, Chin

Bodyweight - 1-arm chin, FSHSPU, Shrimp squats, Nordics