The Anti-Fragile Training Programs

Conquer literal mountains…with less huffing and puffing

Training programs that prepare you for adventures while giving you more time and energy to enjoy those adventures.

How we keep it simple & effective:

  • 3 adventure-optimized strength workouts/week

  • A daily movement target

  • Goal-specific conditioning

5+ strength sessions per week are for people who want to spend their free time at the gym.

I was one of them in my 20’s, but that’s no longer the case.

The goal for someone who wants more life time and less gym time is NOT the Maximum Tolerable Dose—what’s the most my body can handle before falling apart?

No sir.

I want the Minimum Effective Dose—What’s the least I can do while still accomplishing my goals for having a powerful, resilient body that can do what I ask of it?

Anything more than that is junk volume, because I’m not a professional athlete or physique competitor.

Academy trainees are flabbergasted at the progress they make with such little time spend grinding away at the gym. Now they have the free time to play, live their life, or just chill out.

Me doing everything I can to drink out of pineapples instead of being at the gym.

The 4 Core Strength Programs

12 weeks long each

Base Strength Program

All trainees begin with the Base Strength program. Veterans and newbies alike must first master the primary movements of the body:

  • Push up and forward, pull down and back, hinge at the hips, squat deep, and maintain core engagement throughout

Trainees are astounded by the strength they gain in this program and the body composition changes that happen after only 3 months.

Coach Mac will do an hour-long, live 1:1 assessment of your movements to ensure alignment and proper loading!

Run / Hike / Bike Program

After Base Strength, trainees can choose which training program suits their needs or season.

Run/Hike/Bike isn’t just for people who run, hike, and bike!

It’s a full-body program with the focus of single-leg, front to back movements.

Trainees build an ironclad lower body with full mobility the hips and ankles, while correcting any knee alignment issues and bringing up the supportive strength of the core and upper body.

Climb / Swim / Paddle Program

After Base Strength, trainees can choose which training program suits their needs or season.

Climb/Swim/Paddle isn’t just for people who climb, swim, or do paddle sports!

It’s a full-body program with the focus of upper-body strength.

Trainees balance out the strength of their lower body with a proportional upper body, often cranking out their first chin-ups! In addition to building strong arms, chest, and back, we address shoulder mobility and back pain issues.

Ski / Surf / Board Program

After Base Strength, trainees can choose which training program suits their needs or season.

Ski/Surf/Board isn’t just for people who do snow and water sports!

It’s a full-body program with the focus of side-to-side movements, balance, and rotation.

This is the most athletic program, with lots of twisting and explosive exercises. Trainees build functional core strength and a lower body that can withstand the demands of lateral movement—often the biggest weakness in a modern world that favors front-to-back movements.

Common Training Questions

  • The strength training structure is 3x/week for 30-60 mins.

    We can adjust this according to what you have going on in your life—that’s what a coach is for! Some people train 2x/week while they are in season, busy, or need more room for conditioning.

    Non-strength training days can be used for daily movement, recovery, conditioning, or adventuring.

  • If you have access to a gym, you’re all set.

    If you’d like to work out at home, I’ll most likely ask you to get 2 adjustable dumbbells that go up to 50lbs each. These run about $300, but they will provide a lifetime of gains! I’ll walk you through this during onboarding.

    If you’d like to build a more robust home setup, we can plan it out together.

  • Injuries, sickness, and medical conditions are a part of life :(

    Having a coach means we can co-author a new plan that fits your current situation so you can continue supporting your body.

    Just because you can’t do what you were doing doesn’t mean you quit until it’s better! We adjust, shift focus, and keep going. That’s how you get long-term results.

  • Then you’ll be taught how! Many newbies have succeeded in the Academy, falling in love with strength training and how their powerful new body feels.

    You and I will have a 1:1, hour-long training session together on Zoom to ensure you feel confident in the movements.

    There are detailed how-to videos for each exercise.

    And Coach (me!) is always available for questions, coaching, and form feedback in the Clubhouse and Coaching Calls.

  • The 4 Core strength programs include basic conditioning.

    There are also Booster Programs for targeted training!

    -Advanced Conditioning for events and races
    -Supple Leopard Mobility (slated 2024)
    -HOIST! Pull-Up Mastery (slated 2024)

    All trainees have a say as to what new programs I create. Tell me what you want!

  • Nope. I realized after years of 1:1 coaching that people generally don’t need just another training program.

    They need nutritional guidance, recovery support, and the ability to change the plan on the fly as life stuff gets in the way.

    Academy trainees are successful because they learn and practice everything they need for long-term success with Coach guidance for a whole year!

    Then they’re set to do this on their own forever.