Awesome, youâ€™ve found itâ€¦
This resource is designed for those who are new to End of Three Fitness (EO3 for short) â€” and for the EO3 Veterans that need a kick in the pants to stay on the path to becoming better.
Itâ€™s a blueprint for building a better human.
You see â€” all humans are at various levels of BETTER. How I get better is different than how you get better, which is different than how professional athletes get better.
From beginner to seasoned athlete,Â we are all lookingÂ to get better. Itâ€™s what makes a member of EO3, well, EO3 â€” The Relentless Pursuit of Becoming Better.
This page is here to help you master this better human stuffâ€¦
And by â€œstuffâ€ we meanâ€¦
This method works for beginners and seasoned athletes and coaches.Â It works for moms and for Navy SEALs. It works whether you think you suck or whether you feel there isnâ€™t much to improve.
This Method works because it follows a simplified version of “Novum Organum Scientiarum” (A.K.A. the Scientific Method) published in 1621 by Francis Bacon.
We call itÂ the END Method (EM)
Read this pageÂ carefully. Read it multiple times and commit it to memory.
Bookmark it and come back to it.
To implement every step in our method will take time…but you’ll be better for it!!
This is the stuff they donâ€™t teach you in school…
But the most important part: TAKE ACTION!!Â
Step 1: Assess
Itâ€™s time for brutal honesty.
BRUTAL honesty with YOURSELFâ€¦
We all lie to ourselves. Unfortunate, but true.
The best way to stop lying to yourself is a brutally honest assessment.
And to build a better human we have to do an assessment on two fronts.
- Assessment #1 â€” Your Mind (habits)
- Assessment #2 â€” Your Body
First, letâ€™s start with your mind, or rather your habits or WHO YOU ACTUALLY ARE!!
Assessment #1: Your Habits
The clock will rarely ever be in your favor and it doesnâ€™t get any easier.
There are things you want to do every single day that you just arenâ€™t.
Can you admit that?
You are developing or reinforcing habits every day.
Not doing something is developing a habit ofâ€¦not doing something.
Havenâ€™t woken up early in 10 years? Well, you have developed the sleeping-in habit.
Do you want to wake up early to get more done?
Itâ€™s going to take work.
The first step in this process is to go about your normal day, but perform an audit on yourself.
Every 30 minutes write down what you have just completed.
Yes, the WHOLE DAY.
[**ACTION STEP:** Every 30 minutes stop and write down what you have done. It can be a quick note on your phone or in a notebook.]
[CLICK ON IMAGE -OR HERE- TO OPEN THE PDF]
In the document above we provide you with a habit audit time sheet to get this done and also another document we call the “HABIT NUKE”.
The Habit Nuke is a simple, yet powerful, piece of paper you fold up and keep in your pocket that helps you build better habits. The power is in the fact that you touch it, and see it every single day. It’s a constant reminder to build yourself to a better version of you.
The habit audit is daunting, yet necessary. Itâ€™s a laborious process but it will help you press pause on your daily and mental auto pilot and make you realize what you are doing that you like, and donâ€™t like.
When you find the stuff you donâ€™t like, take it out and add things like:
- Physical Training
- Mediating or Praying
- Developing your relationships
Next, we find your fitness.
Assessment #2: Your Fitness
Here at End of Three Fitness we are training to be better humans: Hard(er) to Kill.
Programming is our thing. It’s what we love to do.Â
We want to be more useful and weâ€™d like to look good naked in the process of it all.
We have 15 different physical tests across many domains to determine your overall fitness level.
You can try our 15 different benchmarks and see where you stack up at each of the three levels:
[CLICK ON IMAGE -OR HERE- TO OPEN THE PDF]
Above you will find a document that outlines a two-week training split to help you find all of these benchmarks. It will be a tough two weeks, but worth knowing where you stand.
Once your know what kind of habits you have and where your fitness stands, we can actually start to build a better human.
Now we know where you are at, we can define your better, and ACT on it!
Step 2: Build Mental Toughness & Resilience
Thereâ€™s a fine line between mental toughness and stupidity, so donâ€™t confuse our stance.
The mental toughness it takes to enact discipline for 360 days out of the year, is far more valuable than being able to hold your hand in a bucket of ice for 10 minutes (stupidity).
Thereâ€™s a hidden indicator of mental toughness few realizeâ€¦
Itâ€™s called commitment.
If you start a new training program or diet, are you the guy who flames out in 9 days or the guy who can stick for as long as it takes?
Thatâ€™s mental toughness.
Now, we can do (and we recommend) smaller things like cold showers, tough workouts and pushing yourself outside of your comfort zone regularly to build mental toughness.
However, it is doing these things over the course of decades that will make the difference in becoming better or simply letting a fad runs its course.
[**ACTION STEP:** Commit to doing ONE mental toughness habit for a year. YES!! ONE FULL YEAR!! Hey, you could always draw the line at becoming better and head back to mediocre at any time.]
Four Mental Toughness Habit Suggestions:
- Daily Cold ShowersÂ
- Weekly Challenge Workouts (really tough workouts)Â
- Daily ReadingÂ
- Daily TrainingÂ
Once you have made that commitment, itâ€™s time to train.
Step 3: Go from Healthy to Hard(er) to Kill
[Watch the video above for a FULL explanation of our training.]
You no longer â€œworkoutâ€â€¦
You no longer â€œexerciseâ€â€¦
Now, you TRAIN!
Working out is going through the motions. Training has a goal; i.e. training to become a better human being.
I can walk you through an entire week of what this looks like, for FREE…
[CLICK ON IMAGE -OR HERE- TO ENROLL — it’s free]
It’s called BARBELL INDOC.
Click on the picture above to register for your free week inside our member’s area.
Step 4: Break it into Blocks (maximize your time)
[Watch the video above for a FULL explanation of block programming]
Not too long ago, we developed a method to optimize the time of our athletes.
They all wanted efficient and well-rounded training but didn’t want it to take several hours.
What we came up with was: BLOCK PROGRAMMING
It’s not only a combination of training time, but also 5 different areas of training to make an athlete well-rounded.
Please watch the video for a FULL explanation.
Here’s a quick outline of how the time part works…
A programming block is equal to 10 minutes.
So, say you have an hour to workout (60 min)â€¦that means you have 5 blocks.
No, I didnâ€™t just have a mathematical stroke.
- You have five 10 minute blocks which equals 50 minutes
- And you have one 10 minute block (for every hour of training) called the â€œinvisible blockâ€
The invisible block is not yours for training. It factors in transition time, racking the weight, getting out equipment, brief rests, etc.
You have to factor in one invisible block for every hour of training. Trust me. If you make a 6 block training schedule for an hour, it will take you 1 hr 10 minâ€¦try me.
Likewise, if you want to train for two hours, you have 10 training blocks and two invisible blocks.
Now youâ€™ve got the concept. Next.
A block is anything you can fit into 10 minutes, which is most things.
If it would take 20 minutes, thatâ€™s obviously two blocks.
- You could make your warm up and cool down Â½ blocks (for a total of one block)
- Working sets of strength would be about one block
- Volume work in strength would be one block
- A metcon would be one block, and occasionally two blocks (20 min AMRAP)
- A mobility session is one block
- One mile run is about one block
- Murph is 3-5 blocks
- EMOM lifting should be about one block
- A long run is 3-5 blocks
- And a marathon is stupidâ€¦
If not, WATCH THE VIDEO ABOVE :)Â
Also, the video covers WHAT we train, so don’t miss that!!
Step 5: The Diet Continuum
[Watch the video above for a FULL explanation on our nutritional philisophy]
Our nutritional philosophy is rather simple:
- If your diet sucks…eliminate what sucks
- After that…eatÂ real food and implement discipline
- After that…count, weight, measure, and track
Once you’ve made it that far you are in the performance zone 🙂
That’s is the quick and over-simplified version, so be sure to watch the video above.
Conclusion: Let’s Wrap it up!
Now, it’s your turn to do the work!
This is a pretty long article and you could spend a good amount of time here between reading, watching the videos and EVEN more if you actually implement it all.
But in the end, it’s pretty simple…It can be boiled down to just two things:
- Find out where you stand
- Make it better!
To becoming better!