🌟

Uncommon Dense - Train The UNCOM Athletic 5

Uncommon Athlete

Uncommon Dense

Intro
Practically we need something that is simple and repeatable. Uncommon Dense is a simple repeatable method for becoming an Uncommon Athlete.
This program will help you get a tonne of work done in a short period of time, that is not uncommon. Most gym classes achieve this.
What is uncommon is that if you use these methods for years you will be among the top 0.1% of movement capacity among mankind.
 
Most professional athletes have developed some of these underlying abilities. Few have developed all of them to even a basic level.
 
Uncommon Dense
program is very flexible and intuitive.
It’s best suited to those who want to be in control of their own life and future. UNCOM gives you accountability about outcomes but you control the process... You’re The Driver In Your Life.
 
You’re going to start a new movement each minute.
You’ll get around 30-50 seconds on each movement depending on the transition time.
You don’t need to “fill” the minute. If you’re only doing 1 single repetition, that’s fine.
If you want to move on to the next skill or mobility component that’s also fine.
 
Choose the tempo and repetitions that work for your goals and level of preparation.
If you don’t feel comfortable leading your own training yet find a coach to guide you through the process.
UNCOM aims to help you to the point where you can move fluidly between being on someone else’s program or being able to manage your own progress.
 
Perform 1-10 Rounds
 
Minute 1 = Full body juggling (Alternating, single, new moves)
Minute 2 = Legs (Squat, Snatch, Clean, Jump, Single Leg Work, Nordics, ATG Movements)
Minute 3 = Hand Juggling (Skill, Number, Speed)
Minute 4 = Mobility (Thoracic, Adductor, Pike, Hip Flexors)
Minute 5 = Handstands & Pushes (Dips, Planche, Presses → whatever)
Minute 6 = Pulls (Levers, one arm chins, weighted chin-ups, rock climbing...)
 
Tip 1. Use BONUS & BUY-IN to work accessory movements.
Tip 2. Work at the level of your knowledge, vitality and ability.
Tip 3. Gentle is fine. Ramp intensity with each round based on how you’re feeling.
Tip 4. Aggressive is fine too.
Tip 5. Use higher repetitions if you’re new to training or have any niggling issues.
Tip 6. Use lower repetitions if you’re more experienced and focussed on strength goals.
Tip 8. Don’t injure yourself. Train in preparation for tomorrow most days. Stay fresh and make gains.
Tip 9. Rarely grind.
Tip 10. Don’t train through pain. Solve it so you can fire the muscles hard again
 
*Buy in = what to do for 1-5 minutes before getting into the dense training.
*Bonus = extra work you can do after dense training.
 
VARIATIONS.
#1. Doing all your sets on one strength movement or alternating one skill set with one strength set also works fine if you can’t move between different pieces of equipment or you’re training in a commercial gym.
 

Simple Version

  1. Foot Juggle
  1. Leg Strength
  1. Hand Juggle
  1. Mobility
  1. Balance / Press
  1. Hang / Pull
 

6 Week Plan

 

Week 1 - Squat focus

BUY-IN Sleds / Step-Ups
 
#1 Foot juggle single side of the body focus, most attention on weaker side
#2 Heavy Back Squat or Front Squat
#3 Juggling for new skills (push the limits or get creative)
#4 Thoracic mobility. (ATG Pullover, Back bridge work)
#5 Balance focus handstands (Endurance time targets or moving position challenges)
#6 Easy pulling day (top position / short range focus eg. high repetition locking off chin-ups)
 
BONUS Keep squatting on the minute for 5-20 minutes or more BUY-IN movements
 

Week 2 - Heavy Press Focus

BUY-IN Forearms (Flexions & extensions)
#1 Foot Juggle alternating focus
#2 Overhead Squat Variation or Clean
#3 Juggling for number progress
#4 Pike mobility - Jefferson, single leg pike good mornings
#5 Heavy Dips / Standing Press / Handstand Push-ups / Bench Press
#6 Easy pulling day (hanging)
BONUS Keep pressing on the minute for 5-20 minutes or more BUY-IN movements
 

Week 3 - Pull Focus

BUY-IN External rotations / posterior deltoids (5 minutes continuous using 2-6 movements)
#1 Foot Juggle variation focus
#2 Split squat, pistol variation
#3 Juggling for speed (low and high)
#4 Adductor mobility
#5 Kick-Up Focus
#6 Heavy Pulls - 1 ACU, Weighted Chins, Rope Climbs etc.
BONUS Keep pulling on the minute for 5-20 minutes or more BUY-IN movements

Week 4 - Heavy Hamstrings

BUY-IN External rotations / posterior deltoids (5 minutes continuous using 2-6 movements)
#1 Foot Juggle single foot focus
#2 Heavy Nordics / RDL etc.
#3 Juggling for new skills
#4 Thoracic mobility (Back bridge progressions)
#5 Balance focus handstands
#6 Easy pulling day (top position focus)
BONUS More hamstrings on the minute for 5-20 minutes or more BUY-IN movements
 

Week 5 - Heavy Press Focus

BUY-IN Arms (Triceps & Biceps) (5 minutes continuous using 2-6 movements)
#1 Foot Juggle alternating focus
#2 Overhead squat variation or snatch
#3 Juggling for number progress
#4 Pike mobility - Jefferson, single leg pike good mornings
#5 Heavy Dips, Standing Press, Handstand Push-ups, Bench Press,
#6 Easy pulling day (hanging)
BONUS More presses on the minute for 5-20 minutes or more BUY-IN movements

Week 6 - Pull Focus

BUY-IN Tibs & Calves BUY-IN (5 minutes continuous using 2-6 movements)
#1 Foot Juggle variation focus
#2 Split squat variation or diagonal stretch
#3 Juggling for speed (low and high)
#4 Adductor mobility
#5 Kick-Up Focus
#6 Heavy Pulls - 1 ACU, Weighted Chins, Rope Climbs etc.
 
BONUS - More pulls on the minute for 5-20 minutes or more BUY-IN movements)
 
* If you lack the knowledge to safely execute these movements study my ATG For Coaches YouTube Material to understand long and short range.
* If you’d like exact programming for a specific outcome consider working with an UNCOM Endorsed Coach.
 
You could do singles for each movement.
You could do 10’s.
You could do ladders.
Become your own coach.
Create.
Enjoy your training.

1 Movement Per Day

This is a nice variation as a rest week or when RICHER / SMARTER are more demanding.
It’s also a chance to really push the boundaries and experiment with each area.
Day 1 - Foot Juggle
Day 2 - Leg Strength
Day 3 - Hand Juggle
Day 4 - Mobility
Day 5 - Balance / Press
Day 6 - Hang / Pull
 
 
These programs all have hundreds of users and have been personally worked on by Keegan together with the founders.
Â