Introducing the FAST-PROTOCOLS - Multidimensional Athleticism Training

Over the past 15 years as an athlete and a coach, I have identified 20 distinct and separate attributes that you should be working to develop simultaneously to maximise your athleticism and resiliency as an athlete.

Introducing the FAST-PROTOCOLS - Multidimensional Athleticism Training

Over the past 15 years as an athlete and a coach, I have identified 20 distinct and separate attributes that you should be working to develop simultaneously to maximise your athleticism and resiliency as an athlete.


Train Smart - Train Efficient - Optimise Everything

"The chain is only as strong as its weakest link, for if that fails the chain fails." - Thomas Reid.

Download the FAST-PROTOCOLS Introduction and Overview PDF Document here

Over the past 15 years as an athlete and a coach, I have identified 20 distinct and separate attributes that you should be working to develop simultaneously to maximise your athleticism and resiliency as an athlete. I've meticulously crafted a series of protocols for these attributes, known collectively as the FAST-PROTOCOLS, designed to holistically boost all facets of athleticism, including areas commonly overlooked by athletes. This will help develop what I call Multidimensional Athleticism. You definitely want to be a multi-dimensional athlete, because a balanced athlete is a more capable, efficient, and resilient athlete.

The FAST acronym in my protocols stands for Functional Athleticism Standards Training. This apt acronym symbolizes the essence of my approach: enhancing your athletic functionality leads to expedited progress in your chosen health or fitness pursuits. The term 'fast' here doesn't merely refer to speed in a traditional sense; instead, it represents the acceleration of progress and the achievement of results across all the attributes that play a role in athleticism.

I have designed the FAST-PROTOCOLS to bring together the vast amount of information and potential training practices that are required to build the strongest overall foundation for endurance, strength, functionality, and fitness and are aimed at giving you clear pathways to test and develop your capacities towards intermediate, elite, and world class standards should you so choose.

Recognizing that an individual's overall performance is inherently bound by their weakest attributes, the FAST-PROTOCOLS are strategically tailored to address and fortify any weak areas and provide pathways to attain mastery over each of these attributes. Such a comprehensive approach ensures the development of truly well-rounded athleticism. I have designed a custom built training platform that will personally guide you through each step, introducing you to the distinct methodologies and instructions integral to each protocol, testing your abilities and suggesting workouts that are catered to your available time and recent commitment to the process. If you begin to atrophy in any attribute, the system will alert you and generate workouts designed to get you back on track so you keep your strengths across the board. In essence, the FAST-PROTOCOLS eliminate all your weaknesses over time.

The FAST-PROTOCOLS aim to elevate your performance while simultaneously mitigating and reversing many age-related declines. This smarter and patient approach to athleticism ensures that you maintain a dynamic and active lifestyle well into your later years mitigating many problems of athletic training that often end an athlete’s career: fatigue, burnout, injuries, arthritis etc… By emphasizing this style of training—beyond just aerobic endurance—I equip you for sustained athleticism, mobility, and longevity as you age.



FAST-Growth (Planning/Scheduling/Goal Setting/Time Management): Strategize and manage your athletic journey through effective planning and periodized training approaches.

FAST-Health (Nutrition/Recovery/Physical Health): Prioritize your well-being with lifestyle improvements, focused nutrition, activity fuelling, optimal recovery techniques, and overall physical health practices.

FAST-Mobility (Active/Neurological): Nervous system training and full range of movement functional strength development.

FAST-Balance (Proprioception): Develop body awareness and control with proprioceptive training techniques.

FAST-Stability (Isometric, Core): Strengthen core and improve static muscle control and tendon strength with isometric exercises.

FAST-Strength (Concentric): Build powerful muscles, strength endurance and anabolic response through targeted concentric exercises.

FAST-Symmetry (Imbalance Correction): Correct bodily imbalances and ensure uniform strength and function across all areas using Biotensegrity methods.

FAST-Release (Myofascial Tension): Alleviate muscle tightness and eradicate muscle adhesions with myofascial release techniques.

FAST-Flexibility (Dynamic/Static/Passive): Enhance your range of motion through dynamic, static, and passive stretching methods.

FAST-Reverse (Posterior Chain): Focus on the posterior chain muscles and backwards training for improved backside strength and function.

FAST-Endurance (Metabolic-Aerobic): Boost aerobic capabilities, sustain longer physical activities and build metabolic health with best practice endurance training practices.

FAST-Power (Speed/VO2/Metabolic-Anaerobic): Increase speed, VO2 max, and anaerobic capabilities for short, high-intensity stamina and performance.

FAST-Impact (Plyometric/Eccentric): Develop explosive strength and downhill absorption capabilities through plyometric and eccentric loading exercises.

FAST-Skill (Agility/Coordination/Technique): Refine agility, coordination, and technical skills to optimize athletic performance across all terrains and conditions.

FAST-Rehabilitate (Injuries): Address and heal injuries through specialized recovery protocols.

FAST-Mindset (Mind-Body Connection): Cultivate a strong mind-body connection for better focus, determination, and performance.

FAST-Mountain (Environment/Uphill Training): Train for variable environments and conditions, and master uphill challenges with specialized techniques.

FAST-Performance (Peaking/Racing/Goal Achievement): Achieve peak performance in competitions through race prep, pacing/fueling strategies, gear choices, and goal achievement strategies.

FAST-Breathe (Nose Breathing/Meditation): Enhance concentration, relaxation, and oxygen uptake through nose breathing and meditation practices.

FAST-Longevity (Resiliency/Patience): Build long-term resilience and patience to ensure sustained athletic performance and long-term well-being.


No matter the nature of your preferred sport or movement, all of the 20 attributes I’ve identified apply in one way or another. Of course, some activities demand more from certain attributes than others. Take Pilates for example, the FAST-Stability and FAST-Flexibility protocols will likely take center stage as Pilates demands strong core stability and balance. However, even though it may seem as if the FAST-Power protocol bears little relevance, it should not be disregarded. Training focused on power and speed can offer hidden benefits, such as enhanced muscular strength, improved dynamic stability, and upgraded neuromuscular coordination. These aspects can help a Pilates enthusiast execute more complex movements with grace and efficiency.

This is where the Principle of Specificity comes into play. This principle suggests that your training should align closely with your chosen sport or movement. Naturally, a Pilates enthusiast should dedicate more time and effort towards improving those attributes that are central to the discipline, such as balance, stability and flexibility.

However, true Specificity cannot be achieved without a solid base of overall athleticism. Picture two Pilates enthusiasts with equal levels of training focused on Pilates-specific attributes. One of them has largely ignored the other attributes of athleticism, while the other has maintained a well-rounded regimen, fostering development across all attributes. The second athlete, with balanced and comprehensive training, is likely to outperform the first, and also have greater longevity in the sport.

The reason is simple. A well-rounded athlete possesses a multifaceted toolkit of skills that enhance their main sport-specific skills. They have a greater range of motion, superior strength and coordination, increased resilience against injury, greater fitness, and overall better performance levels. This versatility also helps when facing unexpected challenges or adapting to new movements or techniques within their chosen field. Think of your overall athleticism as the platform upon which you build your specialization. It's the bedrock, providing the strength, resilience, and adaptability that your specific skillset requires. The more solid and well-rounded this platform is, the more durable and resilient your specialization will be. Hence, the importance of developing a comprehensive range of athletic attributes cannot be overstated. Every athlete, regardless of their level, will have strengths and weaknesses in their physical and mental skillset. These weaknesses, if left unaddressed, can significantly hinder an athlete's progress and overall performance. They can create imbalances, contribute to injury, and restrict an athlete's ability to reach their full potential.

For instance, a runner who neglects strength training might be able to cover long distances, but their lack of power could limit their speed and make them more susceptible to injury. The same goes for a weightlifter who neglects mobility training. They might be able to lift heavy weights, but their restricted range of motion could hinder proper form and increase the risk of strain or injury. In addition, weaknesses in one area can exacerbate problems in others. Poor mobility can lead to compensatory movement patterns, causing an athlete to over-rely on certain muscles while underutilizing others, leading to imbalances, potential injuries and even compromised performance despite significant time and effort developing their specific sport attribute. Weak core stability can affect an athlete's balance, posture, and ability to generate power efficiently and safely.

From a mental perspective, weaknesses in areas such as focus, stress management, and resilience can also significantly affect an athlete's performance. For example, an athlete with poor stress management skills may struggle to perform in high-pressure situations or might not recover well from setbacks.

Moreover, in sports that require a combination of skills, neglecting one attribute can limit the effectiveness of others. A basketball player, for example, needs a mix of strength, endurance, agility, and technical skill. A weakness in any one of these areas can hold them back in their overall game.

In essence, well-rounded athleticism involves continually identifying and addressing weaknesses, turning them into strengths. This not only improves overall performance but also helps prevent injuries, boosts resilience, and enhances adaptability. In other words, a balanced athlete is a more capable, efficient, and resilient athlete. Therefore, it's crucial for athletes to adopt a comprehensive training approach, prioritizing all functional athleticism attributes.


Many people may feel that they simply don't have enough time to focus on all 20 attributes of the FAST-PROTOCOLS. Between work, family commitments, and other responsibilities, it's often difficult to allocate sufficient time for such comprehensive training. This is a completely valid concern. I hear you and in some respects you’re right. Your time is valuable and precious, and it shouldn’t go to waste. When it comes to health and fitness, sometimes we can only prioritise so many hours per week. It’s understandable and a fact of life.

However, it's important to view functional athleticism training as a long-term investment in your health and wellness. Each moment spent on enhancing these attributes contributes not only to your current athletic performance but also to your future health and vitality.

In many respects, we often get out from athleticism as much as we put in. There are some shortcuts, but not often in the world of health and fitness. Consistency and patience are the most important principles for success as a multi-dimensional athlete, and this requires a substantial investment of time.

There are some points to consider here:

  • Multidimensional Athleticism is an Investment in Your Future: Putting more time and effort into the short-term can save you significant time and money in the future. Consider how much you will save if are able to prevent long-term injuries that set back your fitness progression tremendously, not to mention the financial savings from having to treat injuries. What about staying more functional and healthy as you get into old age – offsetting mobility and strength decline, preventing falls, hip replacements and so on.

  • Securing Your Future Health: Engaging in comprehensive training now can prevent health complications down the road. By cultivating attributes like strength, stability, flexibility, and endurance, you're less likely to experience debilitating injuries that could hinder your fitness journey. Besides the physical setback, think about the time and financial resources required to treat such injuries. What's more, maintaining a high level of functional athleticism as you age can slow the natural decline of mobility and strength, reducing the risk of falls, and even preventing surgeries like hip replacements. Think of the cost in time and money then.

  • Efficient Planning: The FAST-PROTOCOLS are designed to streamline your fitness journey, taking out the guesswork and time-consuming research from your schedule. These protocols encapsulate the knowledge and best practices developed over two decades. They provide you with an effective roadmap, minimizing time wasted on ineffective training due to lack of knowledge or uncertainty about the next steps.

  • Cross-training Benefits: Focusing on multiple attributes at once doesn't necessarily mean that you have to double or triple your training time. Many exercises can train multiple attributes at the same time. For example, plyometric exercises develop power, agility, balance, and coordination simultaneously. Thus, efficient cross-training can help you cover more ground in less time.

  • Continual Progress and Avoiding Plateaus: A well-rounded training routine can prevent your progress from stagnating. By regularly challenging your body in new ways, you're less likely to hit those frustrating plateaus. This can make your overall fitness journey more enjoyable and motivating.

  • Quality of Life: Beyond specific athletic achievements, developing these attributes contributes to overall quality of life. Enhanced strength, flexibility, stability, endurance, and mental resilience can make everyday tasks easier and more enjoyable. This can give you more energy and vitality for work, hobbies, and spending time with loved ones.

  • Fallback Options: Terrible weather outside and your coach has programed a run that you are definitely not doing. Rather than escaping to the couch, the protocols give you indoor fallback options to do other training that still supports your progression even if you can't do your outside training. There's no excuses anymore for doing something everyday.

  • Periodization: Periodization is a training approach the FAST-PROTOCOLS utilizes that systematically divides the year into specific phases or cycles, each with its own focus and objectives. This method allows athletes to manage their training time, intensity, volume, and rest to maximize performance and minimize injuries. For instance, in a macrocycle - a complete training year - you might devote specific periods to developing different attributes of functional athleticism. Early in the year, you could concentrate on foundational aspects such as stability, mobility, strength and endurance. As the year progresses, you could shift focus to more specialized skills like speed, power, technique and peaking performance. This method also accounts for necessary rest periods to facilitate recovery. By strategically utilizing periodization, you can ensure that each attribute is given dedicated attention throughout the year, fostering well-rounded athleticism and continual growth.

While it may seem like a significant time investment upfront, developing all the attributes of functional athleticism pays off in numerous ways. It contributes to a healthier, more vibrant future, and allows you to enjoy life's activities to the fullest extent possible. It will allow you to do more with your life, you will have the energy to do things longer as you age. The benefits will accrue like compounding fitness, so the lost time in the short-term, will multiply to gift you more health, vitality and time in the future.

There is great wisdom in the adage, "a little bit goes a long way." This is especially true in the realm of athleticism and fitness.

Athletic development is not a sprint; it's a marathon that requires patience, persistence, and consistency. The process of enhancing your physical capabilities is gradual and cumulative, and each small step you take contributes to your overarching fitness goal. It's about making incremental improvements consistently over time, rather than trying to achieve significant leaps in a short span.

The concept of consistency in small steps can be thought of as investing small amounts into a savings account regularly. Over time, with interest compounding, your savings will grow significantly. Similarly, consistently investing a little time and effort into your training, day after day, will eventually lead to substantial improvements in your overall athleticism.

Regularly incorporating even small amounts of training for different attributes can make a significant impact over time. For instance, if you dedicate even just a minute or two each day to mobility exercises or stability training, you'll likely see gradual improvements in these areas, which can, in turn, enhance your overall athletic performance.

The beauty of this approach is that it is sustainable and manageable. Rather than overwhelming yourself with extensive training sessions that may be hard to maintain, we will be focusing on smaller, consistent steps that keep you motivated and reduce the risk of burnout. It also allows for greater flexibility in your training regime, accommodating other life commitments without sacrificing your athletic development.

Moreover, consistent small steps can help instil good habits and routines that become second nature over time. This helps make maintaining and improving your athleticism an integrated part of your lifestyle, rather than a chore or task.

Therefore, while the path to becoming a well-rounded athlete may seem daunting, remember that you don't need to tackle everything at once. Consistency in taking small steps is key. Each tiny action you take towards improving your athletic attributes will compound over time, leading to significant progress. So, take it one step at a time, be patient with yourself, and most importantly, stay consistent. The journey may be long, but the results are well worth the effort.

When you train smart, when you schedule effectively, and when you optimise your training, you can get a lot of ground covered in a short time. With the FAST-PROTOCOLS, we start chipping away and developing the foundations of all the attributes, little by little, in small pieces across the week. Over a longer period, those small steps develop into truly monumental steps forward.


The FAST-PROTOCOLS are a central hallmark of my coaching programs. You can check them out here and sign up to work with me.

In 2024, I will also be releasing many videos on my Youtube Channel and products for each of the protocol attributes for you to purchase and enjoy working on at your own leisure. Stay tuned!

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