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Module 1

The 5 Creatine Myths Busted

  • The “Fake” Kidney WarningThe innocent-looking blood-test number that can make your doctor think creatine is trashing your kidneys—even when taking creatine.
  • The Hair Loss PanicThe entire creatine-and-hair-loss panic traced back to one small rugby study that did not actually measure hair loss. Not one follicle.
  • Dehydration & CrampsWhy the old warning that creatine dehydrates you and causes cramps may have the physiology almost perfectly backward.
  • The “Cycling Off” FallacyWhat really happens when you “cycle off” creatine, and why you may simply be switching off the benefits for four to six weeks for no useful reason.
  • The Pre-Workout TrapThe strange 1996 caffeine study that spawned decades of bad pre-workout advice, and why normal, real-world caffeine use is a very different animal.

Module 2

Ice Baths & Muscle GainZ: The Cold Hard Truth

  • The “GainZ Killer” SetupThe exact ice-bath setup most likely to put your post-workout GainZ into a frozen chokehold: the temperature, duration, and timing that were actually studied.
  • The Real Blunting EffectWhy the biggest problem with jumping into an ice bath after lifting may not be “blunted inflammation” at all, but a plumbing problem that restricts blood flow and amino-acid delivery to the muscle you just trained.
  • The 68% Vascular DropThe cold-water protocol associated with roughly 68% lower microvascular blood flow immediately after immersion, and what that may mean for the protein you just ate.
  • Size vs. StrengthHow ice baths may interfere more with gaining muscle size than gaining strength, a distinction most social-media arguments completely miss.
  • Timing the ColdThe honest answer about waiting three to six hours after lifting before getting cold, and why anyone claiming certainty is sprinting ahead of the human data.

Module 3

The 6-Minute Progressive Row Protocol

  • The High-Yield Engine BuilderA six-minute cardio protocol designed for lifters and busy athletes who want a better engine without donating half their day to the stationary-bike gods.
  • Effort vs. WattsWhy the numbers on the rower can temporarily lie to you, and why this protocol progresses by perceived effort rather than blindly chasing watts from the first minute.
  • The Redline PushThe final 30-second push that takes you close to the redline without turning the session into a recovery-murdering death march.
  • Tracking Real ProgressThe three numbers to track each week so you can tell whether your aerobic engine is genuinely improving instead of merely generating more sweat and louder breathing noises.
  • Frequency & IntegrationHow to use the six-minute protocol up to five or six times per week while keeping it under control on lifting days.

Module 4

Triphasic Training II: RPR and the GOAT Drill

  • Hidden Wake-Up PointsThe three strangely located Reflexive Performance Reset (RPR) “wake-up” points used to target the diaphragm, glute max, and psoas—and why none of them are located where most people expect.
  • The Hamstring TrapWhy chronically tight hamstrings may be covering for a glute that is late to work, and why endlessly stretching the hamstrings may never fix the underlying pattern.
  • The GOAT DrillThe legendary drill combining figure eights, fixed vision, ball handling, and mental math into one gloriously bizarre performance protocol.
  • Full-System IntegrationHow to progress the GOAT Drill until your brain, eyes, balance systems, and body are forced to solve the movement problem together, rather than mindlessly rehearsing another cone drill.

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