The Durability Protocol v2.0
How to train to handle whatever life throws your way.
The rarest breed of man is the one that can do it all.
Who can tear open a lion's jaw with his bare hands,
Who can slip a punch & close a million dollar deal before lunch.
You see, most men are one crisis away from discovering their fitness is purely cosmetic.
That those years of bench press & bicep curls are merely for looks, not lethality.
Do you want to be capable in all domains of life?
Do you want the Durability to handle whatever terrain, scenario or environment life throws your way?
If so, The Durability Protocol is your key to unlocking athletic supremacy.
WHO WILL BENEFIT FROM THE DURABILITY PROTOCOL?
The Lethal Gentleman. The man who:
• Dominates in the boardroom and the battleground
• Demands peak performance in every aspect of life
• Refuses to sacrifice power for polish, or style for strength
Whether you're a high-level executive, an ambitious entrepreneur, or a fitness enthusiast pushing your limits, the Durability Protocol is for men who aspire to be dangerous and refined in equal measure.
It's for those who understand that true success requires a weapon of a mind housed in a body forged for war.
Are you ready to become the apex predator in any room?
WHAT IS THE DURABILITY PROTOCOL
It’s the blueprint to forge you into a Lethal Gentleman.
To forge an athletic physique with tendons like steel cables, raw strength to dominate any physical challenge. Mobility & Flexibility to move with surgical precision. Violent Explosive Power to bend reality to your will.
FORGING THE 1% PHYSIQUE
The Durability Protocol has been developed to build towards the following physical standards.
PHYSICAL STANDARDS
RAW STRENGTH
• Bench Press: 1.5x Bodyweight
• Squat: 2x Bodyweight
• Deadlift: 2.5x Bodyweight
• Pull Ups: 15-20 reps or 0.5x bodyweight added
• Push Ups: 50 reps
PHYSICAL COMPOSITION
• Body Fat: Below 15% (DEXA verified)
ELITE GAS TANK
• VO2 Max: 55-60 mL/kg/min
• 5km run: Under 22:30
• 1.6km run: Under 6:30
• 500m swim: Under 7:30
EXPLOSIVE POWER
• 40-yard dash: 4.5-4.6 seconds
COMBAT READINESS
• BJJ: Blue - Purple Belt (Blue Belt covers your bases)
• Muay Thai: 1-2 Amateur Fights (Being battle-tested matters)
• Firearms: CQC proficiency with pistol and rifle.
THE QUALITIES DEVELOPED:
Maximal Strength Production
Hypertrophy & Muscle Mass
Mobility & Flexibility
Speed & Power Development
Combat Capability (Martial Arts Integration)
Aerobic VO2 Max Development
Anaerobic & Elite Gas Tank Conditioning
Agility & Jumping Capacity.
We’re going to take the best of every training style.
And mould it into a hyper-efficient training system where you are able to build towards the above standards without spending 3 hours a day at the gym, taking anabolic drugs or dedicating your entire life to fitness.
FORGED IN THE KRUCIBLE OF ELITE PERFORMANCE
This is not another bodybuilding training program (ala push, pull, legs).
It’s the combination of my decade in the injury & high performance world (Masters of Physiotherapy, Majors in Anatomy & Physiology for those who care about titles).
These systems have worked with some of the most complex & chronic injury sufferers (decades of issues, resolved in 3-6 months).
This is coupled with direct mentorship from titans of the athletic performance industry. Elite high performance consultants who have worked with Tiger Woods, Novak Djokovic, Anthony Joshua & Alex Volkanovski.
Athlete’s who are collectively worth billions of dollars.
The principles of this system have been applied across:
NBA
NFL
PGA
UFC
English Premier League
If it’s good enough for the very best in the world. It’s good enough for you too.
THE BATTLE PLAN
I will be providing you with an entire 4 week cycle of training so that you can see the application of this protocol in action (below will be a downloadable file for your convenience).
The Durability Protocol is Structured as 3 CORE session types. The breakdown of each sessions contents are below.
ANABOLIC PROTOCOL (3-4x WEEK)
Maximal Strength
Speed & Power
Hypertrophy
Mobility & Flexibility
Injury Robustness
Violent Explosive Repeats (Alactic Power)
ELITE GAS TANK PROTOCOL (1x WEEK)
Aerobic Capacity
Aerobic Power
LETHAL CAPACITY PROTOCOL (1-5x WEEK)
Combat Skill Acquisition (Striking & Grappling)
Aerobic Base
Work Capacity
Eccentric Heart Development
Let’s delve into the mechanics of each session in further detail as well as the reasoning & rationale as to how these sessions are structured.
ANABOLIC PROTOCOL
We are going to leverage the weight room to cover a majority of our resistance training benefits.
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.
ELITE GAS TANK PROTOCOL
The biggest mistake I see in the cardio & conditioning world, is aimlessly doing ‘burn out’ sessions & killing yourself for ‘mental toughness’.
If you’re wanting to build mental toughness, start a business and or get in the ring.
Make no mistake, these sessions will be challenging, however the objective of what we are trying to achieve is to maximise our VO2 max, whilst minimising the recovery cost of this session.
We do this by intelligently structuring the work:rest period for these sessions, so that we can minimise the accumulation of acidic metabolites.
The primary objective of this session is to improve your aerobic power & capacity. The changes that occur at the heart, are primarily being able to more aggressively shunt blood out of the heart.
The additional benefit to the muscular system is learning how to work at high intensities with the presence of lactic acid.
Being able to repeat high intensity bursts of effort are important for every single sport or intense activity you ever participate in.
LETHAL CAPACITY PROTOCOL
Everyone seems to think that ‘cardio’ kills gains.
This couldn’t be further from the truth.
Anthony Joshua looks like this & can fight 12 rounds totally 48 minutes of combat.
Stop using this cope to avoid building a healthy heart.
These foundational sessions will combine developing our work capacity (development of huge energy reserves that we can deploy into our physical & business oriented pursuits).
I personally find doing long sessions on the treadmill in a sterile gym to be incredibly uninspiring, so instead I am going to teach you the principles & frameworks to apply the aerobic benefits of work capacity training, with the development of life skills.
Whether that be striking, grappling, recreational sport or hiking in the Swiss alps of Zermatt.
I will give you the first principles to give you the flexibility & application.
DOWNLOAD THE DURABILITY PROTOCOL
Before you explore the protocol, I highly encourage you to read the ‘Deep Dive’ sections of each protocol, so that you understand the ‘why’ & how we have blended the science of physical development, with the art of efficient protocol curation:
