O'Neill Performance

The people who stay in shape year-round don’t have more time than you.

They have a better toolkit.

When work gets busy.

When they’re travelling.

When the kids are off school.

When life becomes chaotic.

They don’t stop training.

They adapt.

That’s exactly why I use these 3 training methods.

🏋️ Gironda 8x8

A simple but brutally effective method that creates a huge amount of training density in a short period of time.

🔥 EDT (Escalating Density Training)

Perfect when equipment is limited and time is tight.

Pick two exercises, set a timer, and get to work.

⚡ Strength Endurance Circuits

One of my favourite options when I’m away.

Squat.
Push.
Pull.
Lunge.

Minimal thinking.

Maximum return.

The beauty of all three?

✅ Under 35 minutes

✅ Minimal equipment

✅ Hotel gym friendly

✅ Effective enough to maintain momentum

Because your results shouldn’t disappear every time life gets busy.

And if your training only works when conditions are perfect…

It’s probably not a very good system.

The goal isn’t perfection.

The goal is building a toolkit that keeps you moving forward no matter what’s happening around you.

Save this for your next holiday, work trip, or busy season.

Stuck on the same number of pull-ups?

The problem might not be your lats.

It might be your forearms and elbow flexors.

Most people spend months doing assisted pull-ups, bands and lat pulldowns…

Yet never directly strengthen the muscles responsible for:

✅ Gripping the bar
✅ Flexing the elbow
✅ Producing force through the entire pull

Your brachialis, brachioradialis and forearm flexors are often the weak link.

If they’re underdeveloped, your pull-ups will eventually stall.

What I’d do:

Day 1 (Heavy Strength Focus)

A1 DB Hammer Curl – 3–4 x 6-8 @ 4010

Day 2 (Hypertrophy Focus)

A1 Incline DB Curl – 3–4 x 10-12 @ 2010

Optional:

A2 Reverse Curl – 2–3 x 12-15

Train them twice per week for 8-12 weeks and watch what happens to your pull-ups.

Most people are trying to improve a movement.

The smarter approach is to improve the muscles that create the movement.

Save this for your next pull-up plateau.

After 19 years coaching CEOs to Olympic athletes…

Most of the fitness industry gets these wrong.

Building your VO₂ max will do more for your long-term health than avoiding artificial sweeteners.

Fat loss is mostly a nutrition problem.

Not a training problem.

Rapid fat-loss diets are the fitness industry’s version of get-rich-quick schemes.

The binge → restrict → repeat cycle is destroying more progress than any food ever will.

Protein at breakfast fixes more problems than people realise.

Better energy.
Better appetite control.
Better blood sugar stability.
Fewer cravings.

Sleep isn’t part of the programme.

It’s the programme.

Your transformation happens in your psychology before it happens in your physiology.

Habits.
Standards.
Identity.

Your standards are a byproduct of the people you spend the most time with.

For better or worse.

Walking is one of the most underrated health interventions on the planet.

Training should give you energy.

Not take it away.

The best time to start training is when you’re busiest.

Not when it’s easy.

Your body is a reflection of the last 60–90 days.

Most people quit before the evidence appears.

If you can’t run a mile, you shouldn’t be worrying about biohacking.

What’s a hill you’ll die on?