What Mainstream Fitness MISSES: Rotational Power Protocol
How to Develop an ELITE Spine & Rotational Supremacy for Performance & Injury Prevention..
Imagine this, you're in the best shape of your life.
You've invested YEARS into bodybuilding & getting strong.
You've sculpted the perfect physique.
On paper, you are as strong as an ox.
Your squat is 2.5 times your bodyweight.
You can deadlift a small car.
Your bench press is the envy of the gym.
Then reality hits you like a freight train...
You bend to tie your shoelace...
A simple bend. A movement you've done thousands of times.
Without warning, a sharp pain shoots through your spine.
Those chiseled abs offer no help as you fight to breathe through the pain.
You're locked in a humiliating position, your impressive physique, functionally useless.
All those hours in the gym, all those personal records, mean nothing in the face of this basic task.
How is it possible that someone so "fit," so "strong," can be laid low by such a trivial movement?
The answer lies in what your training has been missing all along...
ROTATION.
It's the fundamental movement pattern that bridges the gap between gym strength and real-world functionality.
It’s what allows athletes who get paid MILLIONS to move, sprint with effortless grace, punch & kick with violent intent & swing a golf club down Augusta’s fairway’s sending a small white ball 300+ yards down the pipe.
Yet…. we are so obsessed with looking good and being strong, that this core pattern is NON EXISTENT in most training protocols.
Think about it:
When was the last time your workout involved twisting, turning, or spiraling movements?
How often do you train diagonal or transverse plane motions?
Have you ever focused on the rotational strength of your spine, hips, or shoulders?
For most, the answer is rarely, if ever.
And this makes no sense when the body is DESIGNED to rotate.
The spine is not built to be locked into place with only benching, squatting & deadlifting. It’s why a majority of lifters look as stiff as a board whenever they do anything remotely athletic.
By neglecting this foundational movement, you’re setting yourself up for:
A stiff, rigid spine that cannot move fluidly & effortlessly
Reduced athleticism when running, swimming & sprinting
Potential pain & movement dysfunctions from poor spinal mobility.
But here's the good news:
I’m going to teach you the rotational mastery blueprint & give you a systematic approach towards developing this essential movement quality.
This is a combination of a decade of experience working with chronic spinal injuries & elite athlete’s in both martial arts & field sports.
I will bring everything together with the highest ROI exercise you can integrate TODAY.
The question isn’t whether you should train rotation.
The question is can you afford not to?
Are you ready to weaponise your spine?
Step #1: REBUILDING MOBILITY
It’s likely some of you haven’t trained rotation in years, or EVER.
For this reason we start with the mobility phase to:
Increase range of motion
Develop foundational movement patterns
Give you initial exposure to a new training stimulus
Minimise Injury Risk by taking gradual approach
My 2 favourite methods of doing so is as follows:
METHOD 1- COMBINE CARDIO & ROTATION
One of the biggest things my clients love about my training systems is how I ‘disguise’ mobility into our training. I call this the ‘Jacked Mobility’ concept.
Mobility is inherently fucking boring. BUT, if we use conditioning tools to develop rotation, we can kill 2 birds with 1 stone.
ASSAULT BIKE TRAINING
Can be used in multiple ways:
HIIT (High intensity intervals with rotation)
Low Intensity (30-90 minutes at 70% Max Heart Rate)
Just to name a few.
You can also use ski ergs, rowing ergs, battle ropes & medicine balls to work both rotation & conditioning simultaneously.
METHOD 2- HIP, SHOULDER & SPINE INTEGRATION
I am going to share with a mobility drill that every single client I have ever prescribed said it has been a game changer to the way their hips, shoulders & spine moves.
THE KETTLEBELL ARM BAR
Develops rotator cuff stability & forged a strong & stable shoulder
Hip rotation which is necessary for any athletic manoeuvre
A spine that can rotate effortlessly
It’s one of the staples I have in everyone’s bespoke Durability Protocol, and I also use it a lot for strikers & their Striking Specialist Protocols.
Step #2: BUILDING ROBUST ROTATION
‘It’s dangerous to train the spine with weights’.
‘I am doing planks, crunches & bodybuilder ab training, I don’t need this’.
These are the most common things I hear when it comes to rotational training with load, but let me ask you this.
If you were squatting the same weight 12 months from now, would you keep doing the same style of training?
The answer is fuck no.
So why are you doing the same bullshit, rinkydink core training prescribed for 80 year old women?
You want a robust spine? You need to challenge it properly.
And I will show you exactly how to do this safely with these 2 movement patterns.
MOVEMENT 1- SEATED THORACIC ROTATIONS
2-3 SETS 12-15 REPS
This is one of the most elite ways to isolate rotation.