THE KNOWLEDGE.
YOURS TO KEEP.
Every guide is written by qualified coaches. Peer-reviewed methodology. Step-by-step implementation. Designed to be used — not just read.
The definitive guide to building muscle. Covers volume, frequency, intensity, progressive overload, exercise selection, nutrition for hypertrophy, and recovery — everything you need to maximise muscle growth systematically.
Intermediate to advanced trainees who want to break through plateaus. Anyone serious about maximising muscle growth with a science-based approach.
- Hypertrophy mechanisms: mechanical tension, metabolic stress, muscle damage
- Volume landmarks — MEV, MAV, MRV explained
- Frequency per muscle group — what the research says
- Progressive overload methods (not just adding weight)
- Exercise selection by muscle group
- 12-week sample hypertrophy program included
- Nutrition: protein targets, calorie surplus, meal timing
- Deload protocols and recovery optimisation
Built around powerlifting principles but applicable to any lifter. Covers periodisation models, the mechanics of getting strong, technique fundamentals for the big three, and how to peak for maximum performance.
Anyone wanting to get significantly stronger. Powerlifters, CrossFitters, athletes, or anyone who's stalled and needs a real system.
- Linear, undulating, and block periodisation explained
- Squat, bench, deadlift technique cues and corrections
- RPE training and autoregulation
- Peak week programming for competition or testing
- 16-week strength cycle included
- Nutrition for strength: energy, protein, weight class management
- Accessory exercise selection and programming
- Warm-up and activation protocols
The science of fat loss without sacrificing muscle. Covers TDEE, calorie deficits, metabolic adaptation, protein-sparing strategies, training during a cut, and how to maintain results after reaching your goal.
Anyone who wants to lose body fat without losing muscle, without crash dieting, and without regaining it all afterward.
- TDEE calculation and deficit setting
- Metabolic adaptation — what it is and how to fight it
- Protein targets for muscle preservation during cuts
- Training volume adjustments during fat loss
- Diet breaks and refeeds — when and how
- 12-week fat loss phase template
- Cardio: LISS vs HIIT — what actually works
- Tracking methods: scale, measurements, photos
The only HYROX prep guide you'll need. From absolute beginner to competition-ready — covering event-specific training, strength-endurance development, station technique, and race-day strategy.
Anyone preparing for a HYROX race — first-timers who want to finish strong and seasoned competitors chasing a PB.
- HYROX event breakdown: all 8 stations explained
- Strength-endurance training methodology
- Station-specific technique: SkiErg, sled, burpee broad jumps, wall balls
- Pacing strategy per station
- 20-week full prep program
- Nutrition for race day
- Race-week taper protocol
- Post-race recovery plan
The complete starter system. Movement patterns, foundational nutrition, habit architecture, and the exact protocol to build the base that makes everything else possible. The guide that replaces 6 months of trial and error.
Absolute beginners or those returning after a long break. Anyone who's been doing random workouts without a proper structure.
- The 6 fundamental movement patterns explained
- Complete 12-week beginner program (3 days/week)
- Form guides for all key exercises
- Nutrition basics: calories, protein, meal structure
- Habit and consistency framework
- Progress tracking templates
- When and how to progress to intermediate
- Common beginner mistakes and how to avoid them
Sports nutrition done right. From energy systems to pre/intra/post-workout fuelling, carbohydrate periodisation, weight class management for combat athletes, and supplement evidence review.
Competitive athletes in any sport who want to optimise nutrition for performance — not just body composition.
- Energy systems and fuelling requirements by sport
- Carbohydrate periodisation strategies
- Pre, intra, and post-workout nutrition protocols
- Weight class management for combat athletes
- Supplement evidence review (what works, what doesn't)
- Hydration strategies for training and competition
- Travel nutrition for competition