No you don't need to be an athlete. I have used these training principles and programs with thousands of people across all walks of life to improve their movement quality and athletic capabilities, as well as reduce chronic pain by addressing movement dysfunction and muscle imbalances, to provide them with the confidence to live the life that they want knowing that what they do in the gym will transfer to the real world.

Each exercise within the training program has options for progressions and regressions. However, I do recommend there is a fundamental knowledge of training through at least a couple of years of consistent training to understand the variables, including sets, reps, rest periods, tempo, time under tension etc. You don't need to be an advanced lifter, but some gym experience is recommended.

That depends. I use a linear periodisation model to transition from one program to the next. Using this model, we look to build one main aspect of strength and conditioning, whilst also improving secondary, and accessory components of athletic development. One training program will build the foundation to lead to the next training program. Once you go through each training program in a linear fashion, you can then start taking elements from each program that you can apply as needed, using a conjugate or block periodisation model...which is how I program for my professional fighters when I only have them twice a week for a short period of a month or so. So the simple answer is all of them. The difficult answer is all of them.

Periodisation is a plan. The plan is broken down into phases. Each phase has a primary focus, a secondary focus, and accessory work that will complement the primary and secondary goals. Each phase then lays a foundation to transition seamlessly into the next phase. Training, nutrition and hydration, sleep quality and duration, stress management and recovery methods all tie in together to complement one another to provide the correct stimulus or stress, which we then recover from, and adapt to. Send the right signal through training. Fuel the recovery process through sleep, nutrition and other healthy lifestyle factors, and the goal is to continue to adapt in a positive manner. Some of these adaptations take longer to build out than others, hence why I would start with a linear periodisation model where we focus primarily on strength and stability. This lays the foundation for our power-based work, which feeds into speed...so on and so forth. Once we have these foundations built through each phase, I can then shorten each phase and work in two to three-week blocks. Once I understand the block periodisation model, I can use a conjugate model, where I can use methods from each one of these phases within a training week, or even per training session.

Yes. But you need to buy into the process. Most people want to jump straight into the "cool stuff" that is IG-worthy and draws attention. That stuff is sexy, but it can cause injuries and can be detrimental to movement quality and athletic performance if a solid foundation has not been built. Complex, explosive movements at maximum effort have to be programmed and executed correctly to elicit the desired outcome. And this requires a stable and strong platform from which to launch from. It is a process. People see my social media and the explosive movements I perform with my professional fighters, and they want to do the same drills, but they can't balance on one leg when they close their eyes. It's the same as opening a book to page 100 and trying to piece together the story with no context. I teach the three main periodisation models in a specific order for a reason, just as you learn how to crawl before you stand, stand before you walk, walk before you run.

No. I educate people on the fundamentals of nutrition so they can understand how to best fuel their training, recovery and performance on a day to day basis...as an individual. Everyone responds different to nutritional protocols. A ketogenic style diet may work extremely well for some people, especially if they have a poor tolerance to carbohydrates and other factors that contribute to poor blood sugar dysregulation. For other people requiring carbohydrates to fuel higher intensity training sessions multiple times per day, a ketogenic style diet may not be the best option. How many calories are required per day? It depends on your goals, and how you have been eating leading up to this point. What about macronutrient ratios? It depends on what you do for work, how active or sedentary you are, and what is required to fuel training and recovery. What type of macronutrients do I need to consume? That depends on potential micronutrient deficiencies that affect the health of the organism. These include at least 30 essential vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts, meaning they must be supplied via food and supplement consumption. How many meals per day? Nutrient timing? Supplementation? It depends. But these factors will be dictated by all of the elements that preceded these questions.

Whether you're a coach or trainer, an athlete at varying levels, or simply someone who wants to learn a system you can use for the rest of your life, you will be educated on the protocols I have learned, tested, tweaked and refined through a decade in the industry. All lifestyle factors need to be considered and adjusted to align for optimal results. You can't just follow an excellent training program and get best results if you're not sleeping well. Likewise, if you have indigestion issues and food intolerances, you are likely creating inflammation, and/or not digesting, absorbing and assimilating the energy and nutrients required to support health and performance. If you work a high stress job and training hard on top of that, and wondering why you're spinning your wheels and not getting the result you think you've earned? There's some stress management tools that will need to implemented to balance the autonomic nervous system recover from and adapt to stress in a positive manner. Yes, training is a stress. If you train hard on top of a stressful job/life, you are likely adding stress on top of stress. Stress is good...if it's just enough for us to recover and adapt to. But if it's not dealt with, it cumulates, and can potentially cause a whole host of other health implications associated with chronic stress. Stress doesn't necessarily need to be minimised (in some cases it does) but it should be optimised.