Programs and Resources

Steps to Start

Programs and Resources

  • Overall Assessment

    • Learn new skills (Learning)
    • Productivity (Applying)
    • Meaning/Purpose/Higher power/Spirituality/Value/Principles/Code/Morality/Desire/Freewill/Passion/Fulfilment
    • Teaching the new, inspiring the old (Pay it forward/Leave it better than you found it)
    • Environment/Culture/Opportunity/Boundaries
    • Screening-Tangible Metrics/Analytics
    • Harmonic Balance
    • Optimism
    • Lifestyle
    • Assessments

      • Exercise
        • 0-2
        • 2-4
        • 4-7
            • Do you see consistent progress in your goals from month to month
            • Train 20-25 times a month
            • Step count of 8,000-14,000 a day
            • I use a heart rate monitor during training
            • I make adjustments to my training based on my lifestyle (sleep, stress, diet) 

              Sleep

            • I track my sleep schedule and sleep waves and patterns
            • Go to sleep and wake up (within 1 hour) around the same time each day 7 days a week 
            • 8-10 hours of sleep
            • Fall asleep easily
            • Stay asleep with minimal disturbances 

 

          • Mindset-Behavior 

            • Adversity and Diversity (discomfort, hardship and change)
            • Forgiveness (Both ways) 
            • Look internally (ownership/humility)
            • Discipline not motivation
            • Risk/Consequence/Expectation/Fear (Uncertainty) 
          • Recovery

            • 1 regeneration method at least 1 time a week
            • Wake up feeling alert and well-rested
            • Live, move, train freely with no pain, soreness, or physical limitations
            • I measure HRV or other biometrics to track stress and recovery
            • I incorporate warm up, cool down, mobility drills, and stretching into my daily routine
          • Nutrition

            • Eat the right amount of calories and macro nutrients for my bodyweight and goals each day
            • Eat at least .8-1.2 grams of protein per pound of bodyweight each day
            • Drink 3 or less caffeinated beverages a day
            • Drink my bodyweight in ounces of water each day
            • Cut out all stimulants (energy drinks/caffeine pills) 
        • Fitness Assessment

          • Does your current program have you reach your one repetition maximum or multiple rep maximum?
          • Does your current program have you lift a submaximal load for a number of repetitions? This could be accessory work or hypertrophy. 
          • Does your current program have you lift a lighter load explosively? Is there a speed (of the barbell) element in your strength program? 
          • Does your current program have you do aerobic/endurance conditioning? This could be longer sustained efforts or longer repeated efforts in interval training. 
          • Does your current program have you do glycolytic conditioning? Max effort bouts of up to 2 minutes followed by extended rest periods. 
          • Does your current program have you do very short, intense conditioning? This could be shorter repeated efforts on an air bike, rower, sprinting, or sled.
          • *PROGRAM ANALYSIS*
          • Physical Fitness Test

Step 2

    • Armor
    • Torch
    • Capacity
    • High Risk
      • Choose your path

Step 3

  • Beyond The White Board
    • Access App
      • Train

Step 4 

  • Receive PR Gift
    • Share Personal Record in Facebook community
      • Set a new Personal Record 

Become Limitless

    • Resources
      • Nutrition
        • Macro Calculator
        • Recipes
        • Supplements
      • Lifestyle
      • Exercise
        • Mobility/Stability/Flexibility
        • 1 regeneration method at least 3 times a week
        • Wake up feeling alert and well-rested
        • Live and train with no pain or soreness
        • GOALS
      • Recovery
    • STRATEGIES
      • Foam rolling
      • Massage
      • Yoga
      • Hot water therapy/Hot tub
      • Sauna
      • Cold water therapy/Cryotherapy
      • Swimming
      • Deep water floating
      • Contrast therapy (Hot/Cold)
      • Infrared light therapy
      • Cupping
      • Self massage
      • Electro-stimulation
      • Hyperbaric oxygen therapy
      • Compression garments
      • Acupuncture
        • Mental Performance
          • Download Habit Tracking Sheets
          • Journal
          • Meditation
          • Breathing
        • Sleep
          • GOALS
            • Bed by 10pm
            • Consistent schedule
            • 8-10 hours of sleep
            • Fall asleep easily
            • Stay asleep with minimal disturbances
          • Download goal sheet and strategies

     

            • STRATEGIES
              • Avoid the screen
              • Blue light blocker
              • Caffeine Curfew
              • 65-72 degree room
              • Magnesium
              • Black out curtains
              • Cave/Dark room
              • Sleep sanctuary 
              • Oils
              • Lotions
              • Scents
              • Bed time routine
              • Orgasm
              • Remove electronics
              • Socks for feet
              • Sleep supplements
              • Blue light blocking glasses
              • Wake up with natural sunlight/Sun clock
              • Bug lights/Dim lights
              • Track sleep
              • Eye cover sleep mask
              • Ear plugs
              • Weighted blanket