Alternating Basics - The World’s Simplest Strength System

The over-complication of strength is one of the reasons so many people have gym memberships but so few people have great strength.

This system guarantees top 1% strength with minimal fuss and maximum individualisation.

Train with the intensity that you could complete the session again a second time if needed eg. 50% of your capacity is in reserve.

This will help you progress faster, stay healthy and have energy for skills and business development.

10DX Push-ups - Progress to 10D10

10DX Chin-Ups - Progress to 10D5

+1-3 sets of long range training

10DX Squats - Progress to 10D20

10DX Bent Leg Hinges - Progress to 10D10 per leg.

+1-3 sets of long range training

10DX Dips - Progress to 10D5

10DX Pull-ups - Progress to 10D5

+1-3 sets of long range training

10DX Pistols - Progress to 10D5

10DX Straight Leg Hinges - Progress to 10D10 per leg.

+1-3 sets of long range training

10D1 Push (eg. Dips, Bench Press, Incline Bench Press, Standing Press, Handstand Push-Up, Deficit Handstand push-up)

10D1 Pull (eg.

+1-3 sets of long range training

10D1 Squat

10D1 Hinge

+1-3 sets of long range training

*Change phase every 1-4 weeks.

*Customise the Phase 3 movements based on your structural balance scores.

*Customise the tempo based on your goals and weaknesses (add pauses in the top middle or bottom or slow eccentrics.) *Use short range movements as needed to avoid tendon or joint pain.

*Complete 4-6 times per week.

*Can I do 5D1 and 5DX? You will get 70-80% of the results with 50% of the work.

Do you have a simpler method?

What would you change?

Where would your strength and life if you committed to this for 3 months?