ICE // ALPHA
Precision-based training for controlled dominance. Every rep is calculated. Every set is intentional. No wasted movement.
FOCUS
Controlled Intensity
DURATION
60 min
LEVEL
Advanced
01
10 min
ACTIVATION
Cold start. Controlled breathing. Mental state calibration.
02
25 min
STRENGTH BLOCK
Compound lifts at 80-90% intensity. Precise rest periods. No ego.
03
15 min
ACCESSORY WORK
Targeted isolation. Controlled tempo. Mind-muscle connection.
04
10 min
COOL DOWN
Deliberate recovery. State consolidation. Session review.
CORE PRINCIPLES
Controlled tempo on every rep
Rest exactly as programmed
No emotional decisions under load
Track every session
INFERNO // RAGE
Maximum intensity. Every set pushed to absolute failure. This is not sustainable — it is designed to break limits.
FOCUS
Maximum Output
DURATION
45 min
LEVEL
Elite
01
8 min
IGNITION
Aggressive warm-up. Raise core temperature. Activate the fire.
02
20 min
POWER BLOCK
Explosive movements at maximum effort. Short rest. Relentless pace.
03
12 min
BURNOUT SETS
Drop sets. Supersets. No mercy. Push past every perceived limit.
04
5 min
RECOVERY
Controlled cool down. Channel the intensity into recovery.
CORE PRINCIPLES
Push to absolute failure
Minimal rest between sets
Explosive concentric phase
Channel aggression into output
OVERMIND
Technical mastery. Every movement analyzed and optimized. This is training as a cognitive exercise.
FOCUS
Precision & Mastery
DURATION
75 min
LEVEL
Advanced
01
15 min
CALIBRATION
Mobility work. Movement pattern review. Mental preparation.
02
20 min
SKILL WORK
Technical drills. Perfect form. Neuromuscular pattern reinforcement.
03
25 min
STRENGTH WORK
Calculated loading. Precise execution. Data-driven progression.
04
15 min
ANALYSIS
Session review. Performance data. Next session planning.
CORE PRINCIPLES
Perfect form over heavy weight
Track every metric
Analyze performance patterns
Optimize continuously
TOXIC // VENOM
You do not stop. This protocol is designed for those who refuse to tap out. Endurance, aggression, and survival instinct.
FOCUS
Relentless Endurance
DURATION
90 min
LEVEL
Elite
01
10 min
ACTIVATION
Dynamic warm-up. Aggressive pace. No easing in.
02
25 min
CIRCUIT BLOCK A
High-rep compound movements. Minimal rest. Relentless forward motion.
03
25 min
CIRCUIT BLOCK B
Bodyweight and loaded supersets. When you want to stop — you go harder.
04
20 min
FINISHER
The final push. This is where others stop. You do not.
05
10 min
RECOVERY
Earned recovery. You survived. Now rebuild.
CORE PRINCIPLES
Never stop when you want to stop
Embrace the discomfort
Pace is secondary to completion
Survival instinct over strategy
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Log every session in the Evolution Tracker. Watch your dominant state emerge.