The Latest Content

Exclusive content delivered twice each month, free to subscribers

Keeping Your Feet Healthy

If you don’t think your feet are important and you don’t think you should be working on your body from the ground up, think again. The average mildly sedentary person in this country walks about 5,000 steps a day. With one to two times your bodyweight in force being put into the ground on each step, these 5,000 steps add up to millions of pounds of force every year. When you realize how much stress the foot undergoes even during simple daily activities, it becomes clear just how important looking after our feet is to our health and safety.…


Exercise Program Design Fundamentals, Part Two

In Exercise Program Design Fundamentals, Part 1, you learned what to focus on in your training using Dan John's Four Quadrants. You also learned the importance of finding your gaps and saw how the FMS could be used to shape a training program and attack weaknesses. You learned how to divide your limited training time up wisely and learned the importance of developing static postures before working on dynamic movement patterns. In part 2, you will learn about the fundamental human movements, how to program sets and reps correctly, the place of corrective exercise and warm ups.  By the end, you should have a solid foundation for creating an effective training program that is able to deliver great and consistent results.…


Exercise Program Design Fundamentals, Part One

A well-designed training program is crucial for making continued progress both in the short and long term. However, program design can be a confusing topic with a countless number of articles, tips, techniques, methods and programs to choose from. In this article, you’ll find clear, simple and powerful guidelines to help you design exercise programs that deliver results without the need for outrageous gimmicks or special fitness fads. Identify the right quadrant to train in Adapted from Dan John’s book Intervention.…


subscribe at the top to get this valuable information
delivered to your email box.

Pin It on Pinterest

Build the Ultimate Athlete

You'll get over 20 articles and videos from world leading performance experts like Dan John, Gray Cook, Stuart McGill and Mike Boyle when you sign up and get FREE access to the OTP Vault.

We take your privacy seriously.