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WELCOME
ASSESSMENT
MAJOR PROJECTS
YOUR TEAM POST
CONTACT

KEY PRINCIPLES

3 Key Steps

PART 1

SLOWLY BUILD

YOUR AEROBIC BASE

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1. Know & police 'your' DTI.
2. Build more work patiently.
3. Assess training response.
4. Match up your best food choices.
5. Practice 5 best sleep habits.

PART 2

REGULARLY BUILD

YOUR SPINAL BALANCE

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1. The key 12 movements work best.
2. Practice short sessions regularly.
3. Bespoke all movements.
4. Short rests between sets.
5. No strength no play.

PART 3

SLOWLY INCREASE

YOUR THRESHOLD

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1. Tick all 5 boxes before increasing .
2. Use the 10% rule.
3. Know the 3 'harder session rules.
4. If unsure! ask your coach.
5. Use the 3 best recovery tricks

Next Step

Check out my

2018 City to Surf Program

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