Free Resources
TOOLS BUILT
ON SCIENCE.
The same Athletic Algorithm behind every coaching client — now available to you for free. Use these calculators as a starting point, then let the data guide your decisions.
Education First
Understanding why you're doing something is more powerful than just following a plan. Knowledge builds consistency.
Data Over Guesswork
Every number here is derived from peer-reviewed research. Start with science, adjust with real-world feedback.
Longevity Over Quick Fixes
These tools are designed to support sustainable progress — not crash diets or unsustainable extremes.
4 Tools · Free Forever
SELECT A
CALCULATOR.
Tap any tool to open it. Each one is built on peer-reviewed methodology — the same science behind every coaching client.
Performance Tools
The Athletic Algorithm · Foundation
THE HIERARCHY
OF HEALTH.
Before the algorithm can run, the environment must be built. These four layers are the foundation every program is built on — in order, without exception.
The Athletic Algorithm · Biomarkers
THE METRICS
THAT MATTER.
5 years of continuous daily tracking. These four biomarkers are the data layer the Athletic Algorithm runs on — monitored across the entire coaching roster in real time.
Heart Rate Variability
HRV is the single most important biomarker in the Athletic Algorithm. It measures the variation in time between heartbeats — a direct reflection of your autonomic nervous system's balance. High HRV means your body is recovered, adaptive, and ready to perform. Low HRV means stress load exceeds recovery capacity. This number drives every programming decision.
How to Optimize
Hierarchy Connection
Recovery Layer
This metric is a direct output of how well you're executing the recovery layer of the Hierarchy of Health.
Exclusive Partner Offer · 5-Year Partnership
These aren't hypothetical numbers. Every metric above is tracked daily across the coaching roster. Get 1 free month of WHOOP and start seeing your own data.
Free Resources · Knowledge Base
FREE
EBOOKS.
The knowledge that drives results shouldn't be locked behind a paywall. These guides are the same frameworks applied inside every coaching program — yours, free.
The Essentials of Abdominal Development
Build a Core That Performs as Good as It Looks
Most people train abs wrong — high reps, wrong exercises, zero understanding of how the core actually functions. This guide breaks down the anatomy, the programming, and the exact protocols used to build a strong, defined, functional midsection. Science-backed. No gimmicks.
New guides added as the library grows — check back regularly
Take It Further
TOOLS ARE
THE BASELINE.
Now that you have the numbers — put them to work. Every program below is built on the same science as these calculators.
BANDED ONLY TRAINING
Built for people who want real results without a gym membership. This program uses nothing but resistance bands — and it delivers. Progressive overload, structured splits, and the same methodology used with competitive athletes. Location is not an excuse.
What's Included
Best For
Travelers, home trainers, or anyone starting fresh with minimal equipment.
Disclaimer: These programs are not a substitute for professional medical advice. Consult a licensed physician before beginning any new exercise program. By accessing these programs you assume full responsibility for your participation.
Join the Mission
LIVES TRANSFORMED.
Every person who uses these tools is part of the mission. Click below to add yourself to the count — and join 500+ others who've taken the first step.
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Ready to Go All In?
YOUR NUMBERS.
YOUR PROGRAM.
You have the data. Now let's build the system around it. Apply for 1-on-1 coaching and get a program engineered specifically for your body.