Chapter 4: The Anabolic Protocol Guide
How to develop raw strength, explosive power, jacked mobility & a lethal core.
Now you have crystal clear performance targets through The Lethal Standards, you’re probably asking yourself “how do I hit all of these without training as a full time job?”
The reality is you need to train incredibly smart & efficiently.
Most training approaches are specialised.
A powerlifting protocol will increase your squat, bench & deadlift, but at the sacrifice of mobility & an elite gas tank.
A marathon / run protocol will improve your run times, but won’t cater to being explosive & strong.
But what if there is a way to blend the best traits from bodybuilding, powerlifting, endurance sports, military training & athletics into one coherent system?
Instead of spending years bouncing between different training styles, you get the strength of a powerlifter, the physique of a bodybuilder, the explosiveness of an athlete, the coordination of a martial artist, and the durability of a special forces operator all in just over an hour per session, 3-4 times per week.
This is the most efficient training system ever created for hitting lethal standards across every domain that matters.
THE PURPOSE OF ANABOLIC SESSIONS
The main physiological adaptation we are eliciting from this session is:
Human Growth Hormone (HGH) Release
Testosterone Release
Insulin like Growth Factor (IGF-1)
This anabolic concoction is responsible for both growth & the stimulation of the recovery process so it plays an ample part in the training regimen.
Additionally, muscle mass is also a strong correlate & predictor of longevity in older adults. If you’re someone who wants to live the highest quality of life possible, the acquisition of muscle & strength are paramount.
THE 5 PILLARS OF ANABOLIC TRAINING
1. Neural Priming & Rewiring (10 minutes)
Your warm up should not be 20 minutes long. This element of the anabolic session aims to develop reactive tendons, elevated your heart rate, prepares you for the demands of the session & improves rhythm & co-ordination, all in 10 minutes. Total.
2. Explosive Power Training (10 minutes)
This section of the protocol integrates jumps, plyometrics, agility drills, sprints, olympic lifts & any high intensity, high impact activity. The reason it is placed at the very start of a session is so it’s completed when your body is fresh & you can produce the most force & get the highest quality power outputs.
3. Raw Strength Development (20-30 minutes)
This section focuses on building your squat, deadlift, split squat, bench press, pull up, dip & overhead press strength. As these are critical Lethal Standards we want to hit, it’s imperative that we have these exercises spread evenly across the entire week of training.
4. Jacked Mobility (15-20 minutes)
Traditional mobility work is not challenging enough to force you to adapt. We blend bodybuilding work with mobility work with specific exercise selection to ensure that you are not only building a bigger, more muscular physique, but you’re becoming more mobile & flexible simultaneously.
5. Lethal Core Circuits (5-10 minutes)
Planks and sit ups are a waste of time. There are far superior methods to develop a lethal core & we use this as our ‘finisher’ at the end of each session. While everyone else just focuses on the cosmetics of 6 pack abs, we train the entire spine through rotation, lateral flexion, and extension patterns that build both function and aesthetics. This is complete spinal training that creates real core power.
We also train the neck which is one of the most underrated ‘core’ areas to train (your neck is part of your core, train it accordingly).
Total Duration = 1 - 1.5 HOURS.
HOW TO STRUCTURE
ANABOLIC PROTOCOLS
There are 3 specific ways to structure anabolic sessions across your week, here are the following options (I will also cover an example protocol for you to see it in action):