Join me for the two big “End Game” goals I am trying to achieve in 2025;

1. Double Bodyweight Squat

2. Straddle Planche

   Both of these require attributes at different ends of the spectrum—a combination of raw strength, skill and flexibility. I’ll be documenting the entire journey this year and sharing my process to hopefully tick off the last two goals…find the program below.

You can find the new COMBO workouts in app, training the best of both strength and flexibility. The workouts used in this series are based on the “SKILLS+” focused on developing bodyweight skills and splits flexibility. Discover more with the link below.

Find out more

The Program

Download Phase 1

2-0-1-0 Explained

Tempo is the one point of the program that may require explanation. It is crucial for us to perform exercises with the right intent and quality to maximise progress. Watch this video for full details.

 

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failing to prepare...

Is preparing to fail. This recipe has been my go-to weekly bulk cook for the past couple of years. Great for busy periods or if you’d rather not cook fresh meals every evening.

I want to start by stating that I am no expert on Italian cuisine and this is likely a butchering of spaghetti bolognese. But I don’t care. Combining beef and rosemary in a tomato sauce can’t go wrong, especially when a little cheese is involved.

This recipe is based on 1kg of ground beef so adjust ratios as needed. I usually cook 1-1.5kg of meat at one time, equating to 4-6 meals (50-60g protein per meal). This will keep in the refrigerator for 3-5 days or freeze for 3-6 months.

Servings: 2+

Prep Time: 10 Minute

Cook Time: 50 Minutes

Ingredients (per 1kg meat):

• 1kg ground beef (5-15% fat)

• 75g streaky bacon / lardons

• 1-2 tbsp extra virgin olive oil

• 2-4 garlic cloves

• 2 red onions

• 2 carrots

• 1 celery stalk (optional)

• 150g fresh tomatoes (cherry preferred)

• 400g chopped tomatoes

• 1 tbsp tomato pureé

• 1 chicken stock pot

Herbs/Spices:

• 2-4 sprigs fresh rosemary

• 1-2 tsp oregano

• 1 tsp paprika

• Salt & pepper

Optional:

• 1 chilli (if you like spice)

• 10-20g dark chocolate

Method:

Prepare all the fresh ingredients. Dice the onions, carrots and celery (if using) finely, along with the garlic and rosemary. If you’re feeling lazy, place all of these ingredients (minus rosemary) into a blender and pulse until diced but not pureed.

Heat olive oil in a pan on medium heat then add the bacon, garlic, onions, carrots and celery (if using). Let the bacon crisp up and onions go slightly translucent, usually 5 mins.

Add the ground beef and salt to taste (you can always add more later). Brown the meat, breaking up any lumps and stirring occasionally. Whilst this is happening, dice the fresh tomatoes into chunks.

Add canned tomatoes, tomato pureé and stock cube to the pan and mix until even. Leave for a few minutes then add the fresh tomatoes, rosemary and dried spices to the pan. Stir and combine well. Other fresh vegetables can be added too depending on how much sacrilege you are prepared to commit. Bell peppers are great and even butternut squash if you dare.

Stir and ensure everything is combined and ready to stew. Leave on low to simmer for 15-20 minutes minimum, lid off if you prefer a thicker sauce. This can be left for 60-90 minutes or longer but place a lid on to avoid reducing too much. If you’re using dark chocolate or chilli, stir in 5 minutes before serving.

I personally serve this with white rice as it is my carb of choice (hypoallergenic, easy digestion etc). It is also very good with roasted potatoes or pasta of choice. Alternatively, if you’re adhering to a low-carb diet, enjoy it on its own. Top with grated parmesan and chopped basil for extra decadence.

I think of this recipe as a base. There are many modifications and combinations that it can be used with. Enjoy and experiment :)

 

 

WE MADE IT, 1 MILLION SUBSCRIBERS!

This routine has a slightly different focus to the other follow along routines I have created before as it is the longest one I have created. It is a full-body active flexibility routine that helps strengthen as well as stretch.

You can download a free PDF sheet summarising the routine if you need an offline reminder, just click the button below.

Download Now Donate & Support Tom

or just watch the full follow along routine on YouTube.

 

 

Join me in this new season of training and follow the same program for the next 12 weeks. This program will be split into 3 phases, each last 4 weeks long, working on the basics on bodyweight strength and flexibility.

NEW assessment workouts in app. Complete the workouts and find the right program to target your weak points. The workouts used in this series are based off the “ESSENTIALS” and “SKILLS STRENGTH” programs. Discover more with the link below.

Find out more

The Program

Download Phase 1 Download phase 2 DOWNLOAD PHASE 3

2-0-1-0 Explained

Tempo is the one point of the program that may require explanation. It is crucial for us to perform exercises with the right intent and quality to maximise progress. Watch this video for full details.

 

 

Emmet Louis is a renowned flexibility and movement coach, known for his Modern Methods of Mobility system. He integrates principles from various disciplines like gymnastics and martial arts to help people express their physical potential. Emmet is both a friend and mentor who I have learnt a lot from through the years and I am excited to share this conversation with you.

Instagram: https://www.instagram.com/emmetlouis/

Website: https://emmetlouis.com/

YouTube:  @EmmetLouisM3 

 

 

David McGettigan is a pain and movement specialist focused on restoring the bodies ability to move freely and overcome chronic issues. Drawing from his education of sports rehabilitation, anatomy in motion, PDTR and more, we discuss the response to pain, pain and injuries, the psychology of injury, lifestyle habits and more.

Instagram: https://www.instagram.com/painandmovementspecialist/

Website: https://davidmcgettiganclinic.com/

 

 

Rhys McClenaghan is an artistic gymnast competing internationally for both Northern Ireland and Ireland. He is a double world champion on pommel horse, having won gold in 2022 and 2023, the first Irish artistic gymnast ever to win world championship gold. We catch up with Rhys as he prepares for the 2024 Paris Olympics to complete his collection of gold medals.

Instagram: https://www.instagram.com/rhysmcc1/

YouTube: https://www.youtube.com/@RhysMcclenaghanGymnast

 

 

"Habits are the compound interest of self-improvement." - james clear

This routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:

• Getting outdoors in nature

• Increasing daily acitivty and step count

• Training aerobic energy system

• Getting stronger and building muscle

• Improving range of motion

• Breath work and mindfullness

Second, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.

Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.

  

FULL BODY

As a beginner, full body is the best way to go. Tempo intervals are used to build fitness and work towards continuous cardiac output. Strength focuses on the basics push, pull and legs. Flexibility targets overhead, squat and hamstrings.

FREQUENCY

4-6x per week is a great option and can be performed in an alternating ABA method.

GOALS

10-12 bodyweight rows and push-ups with a slow, controlled tempo

This can equally work for more advanced athletes as a “greasing the groove” to increase total volume at low intensity and aid in recovery.

Upper + lower

If you have a higher level of strength and fitness, upper lower might be preferred but fully body is still very effective. Cardiac output is used as fitness levels should be able to manage 10-20 minutes of continuous effort. Strength training can be progressed more intensly but still on basics like chin-ups. Flexibility is now specific to the day of training.

FREQUENCY

4-6x per week is a great option and can be performed in an alternating ABA method.

GOALS

10-12 chin-ups and pike pushiups with a slow, controlled tempo

Summary

This workout is a fantastic option to build fitness when you have minimal time and equipment, working it into existing daily habits such as walking.

I would argue that this is a great general health and fitness approach if you just want to feel strong and move better regardless of time and equipment.

I regularly use this workout as a grease the groove in addition to my normal training. It helps me maintain fitness and volume at a low intensity to improve recovery and complement my main training.

If you want to take your strength and flexibility training up a notch then access all my programs in app! Members additionally get support and advice via the forum to help your training stay the course.

Learn more Get The App  

 

You can download a free PDF sheet summarising the routine if you need an offline reminder, just click the button below.

Download PDF Now Donate & Support Tom

or watch the full follow along routine on YouTube.

 

 

Morgan Rose Moroney is an Australian National gymnast turned fitness model. She shares her acrobatics, handstands and training to inspire people to move, learn new skills, and have fun training.

Instagram: https://instagram.com/morganrosemoroney/

YouTube: https://www.youtube.com/c/MorganRoseMoroney

 

 

Erdi Babili aka Learning To Human is a coach helping people across the world working on handstands, bodyweight strength, and flexibility. With over a decade of experience training people, Erdi focuses on practical advice that is tried and tested to give results to all abilities.

Instagram: https://www.instagram.com/learningtohuman

Website: https://www.learningtohuman.co.uk/online-coaching