UNCOM Total
SnatchPressChin-UpThe Total
Absolute number - raw total including bodyweight on the chin-up
Relative number - divide the raw total by bodyweight
My best absolute all-time is 100kg Snatch (2014), 82.5kg Press (2020), 55kg Lock Off Chin (2020) at 84kg BW.
=100+82.5+55+84 = 321.5
Relative = 3.82
UNCOM Template
Sessions Structure
5-10 minutes of assistance work & skills
1-2 key movements (10-20 minutes)
5-10 minutes of assistance work
*Hills or sleds before or after.
**Do two sessions if you’re feeling good
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
Movements
Lower Body Main: Squat, front squat, powerlifting squat, deadlift, RDL, snatch grip deadlift, ATG Split Squat, Nordic curl.
Lower Body Accessories: Goodmorning variations, banded hamstrings, calves, tibs, human knee extensions, hip flexors.
Upper Body: Chin-ups (all grips), Bench Press, Dips, Incline Press, Standing Press, Behind Neck Press
Upper Body Accessories: Curls (short, mid, long), triceps (short, mid, long), shoulders health (trap 3, ext rotator, powell raises), neck, reverse curls, forearms (short, mid, long).
Trunk: Dragon flag, rollouts, QL side bends, back extensions.
Main Blocks
Dense Ramp - 10kg jumps on the minute
Dense Flat - 10D1-15 one or two movements
Dense Wave Reps - Either wave the reps with the same load eg. (1-2-3 or 2-3-5)
Dense Wave Reps - Change the load each set
*Alternate two movements on the same or alternating minutes.
Accessories
Extended Sets - use the same band or weight to work the movement in various positions, change the load or leverage to get more from the set.
Railroading - increase the weight each set to a top weight then gradually decrease the weight each set.
Giant sets - put 3-10 movements back to back for the same muscle (1 set is usually enough)
Programs / Sessions
Programs for Uncommon Strength(1) - 25 - 100 System1. 100-1000 Method (Volume for mass gains) 2. Healthy-Strength (Strength & Size) 3. Dense Muscle (Volume or mass gains) 4. Giant Gains (Volume For Mass) 5. Extended Sets (Strength & Mass)Articles
Can The Big 2 Movements Transform Your Career? 1The Number 1 Rule In Programming - Balance Is Everything 1Strength 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
Uncommon Total = Snatch + Standing Press + Weighted Chin-up (belt weight) + Bodyweight
Snatch requires all-round athleticism.
- Focus on the positions first before worrying about speed or weight.
- Use any intensity you have to work on fast concentric squat strength. Squats are the foundation.
- Never miss a lift. Build the snatch as a work of art more than a strength feat. Stay safe and make it perfect. Aim to never reach your true technical or strength maximum while making gains.
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.
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