Athlete Basic Knowledge Database

Complete Daily Awareness Edition 1
x
All-Star Info Kit
Complete Daily Awareness Edition
Memory Updates for Rapid Learning in the
areas of 21st
Century Abundant Success.
Outlining a basic knowledge database specific
to students, parents, athletes, professionals,
entertainers, and entrepreneurs.
24.Demo Of Mandatory Athlete Assets
Athlete Profile Creation
Advanced Athletics Eval
Reference Letters
Nutrition Plans
Physical Development Eval
Sports Combine Prep
Home Fitness Eval
Table of Contents
1. The Concept Of 21st Century
Abundant Success
2. The Concept Of Complete Daily
Awareness:
3. Goal Understanding
4. Heavy Preparedness
5. Many Resources
6. The Concept Of The
Socioeconomic Warzone
7. The Concept Of The Lacking
8. The First Purpose Of Our
Innovations
9. The Second Purpose Of Our
Innovations
10. The Third Purpose Of Our
Innovations
11. The Most Common Major Setbacks
12. Daily Obstacles
13. Social Barriers
14. Distractions
15. Problems Plaguing Our Families
And The Global Community
16. The Most Common Major Goals
17. The List Of The Most Common
Major Goals
18. The Six Fields Of Independent Study
19. The Specific Areas Of Focus
20. Demo Of Needed Entrepreneur
Assets
21. Demo Of Professional Assets
22. Demo Of Entertainer Assets
23. Demo Of Parent Assets
24. Demo Of Athlete Assets
25. Demo Of Student Assets
26. What Is In The Student Edition?
27. What Is In Parent Edition?
28. What Is In The Athlete Edition?
29. What Is In The Professional Edition?
30. What Is In The Entrepreneur Edition?
31. What Is In Entertainer Edition?
32. What Is In The Edition of
Holistic Fitness & Physique Prep?
33. What Is In The Edition of Mental
Toughness & Physical Courage?
34. Final Thoughts

AAAE Template for Excellence
A
`
Section: Holistic Fitness & Physique Preparation
Chapter: The Centenarian Way Grocery List for Basic Nutrition
Tool: Power Vocabulary/Super Movements
_________________________________________________________________
o complete protein
o tuna
o eggs
o peanut butter
o almond milk
o protein shake
o fruits
o veggies
o wheat/spinach
o cheese
o water
o olive oil/vegetable oil
o turkey /chicken meat sandwich
o red pepper
o soup broth
o tortilla(bread)
o tea
o honey
o stonyfield yogurt

A
`
Section: Athletics Science & International Sports Recruiting
Chapter: Advanced Athletics Basic Functional Movements
_________________________________________________________________
o mobility-(mobility walks)
o midsection-(swiss pass)
o push-(explosive pushups/hand pushups)
o pull-(pull ups, pole climb/seated row)
o bend-(good morning, lying hypers front/back)
o squat-(explosive squat jumps)
o gait-(extremity knee run)
o lunge-(side/reverse lunge)
o plyos-(calf jumps/rope)
o twist-(medicine ball twist)

A
`
Chapter: Elite Athleticism for Speed-Based Sports
_________________________________________________________________
o agility
o spinning 180 degrees
o stopping on a dime
o angle cuts
o 3-strides
o pursuit angles
o raw foot speed
o pitch arm strength
o release time
o raw explosiveness
o explosiveness technique

A
`
Section: Athletics Science & Sports Recruiting
Chapter: Hurdle Drills and Jogging Drills
_________________________________________________________________
Hurdle Drills:
o walk overs
o over & under
o isolated bent knee
o isolated straight knee
o alternate bent & straight knee
o a-skip run out
o L/R alternate knee-pop run-outs
o high knee run-outs
Jogging Drills:
o build-up run
o ankle run-straight leg bounds
o ankle circles
o backward run build-up
o leg swings
o ankle run-straight leg bounds
o toe grinds
o backward run build-up

A
`
Chapter: Advanced Athletics for Scholarship Athletes
_________________________________________________________________
o sprint starts
o explosiveness
o drive phase
o coordination
o agility
o change of direction
o raw speed
o relaxation/recovery
o endurance
o quickness

A
`
Chapter: World-Class Conditioning
_________________________________________________________________
o walking drills
o jogging drills
o running drills
o dynamic drills
o hurdle drills
o stadiums
o form strides
o partner stretch

A
`
Chapter: Advanced Football Technique
_________________________________________________________________
Basic Coverage Movements:
o opposite leg concept
o drift step
o drop step
o dig step
o drive step
o 4d back pedal
Basic Defensive Skill Drills:
o 4 cone
o downhill
o long weave
o walk the line
o quick weave
o flip weave
o mirror weave
o walk the drift
o bounce back

A
`
Chapter: Advanced Soccer Technique
_________________________________________________________________
Basic Ball Mastery:
o document 100 reps before team practice
o toe taps
o slide stills
o pull push
o side rolls with hop
o alternate sole taps
o side jumps
o cut sequence in-out
o ankle rolls
o out-out-in-in-cut
o dribble cut-in-out Maradona spin
o slap step over
o drag back
o big V

A
`
Chapter: Advanced Soccer Technique
_________________________________________________________________
Ball Homework:
o drop-kick-catch
o kick-catch
o double-kick-catch
o kick-catch-above head
o single thigh catch
o double thigh catch
o inside-inside-catch
o toss head catch
o free juggling to 100
Basic Receiving Skills:
o inside foot into space
o inside foot across body
o outside foot control
o bouncing ball with feet
o bouncing ball with chest

A
`
Chapter: Advanced Football Technique
_________________________________________________________________
Offensive Routes:
o 1=quick out (3step)
o 2=slant (1step)
o 3=deep out (5step 10yd cut out)
o 4=drag (3 Right step run up-field, un-sharp cut in
toward center)
o 5=flag (6 step-cut to corner end zone)
o 6=curl (5-6Right step-stop, then come back angle to
QB)
o 7=post corner (3Right step), cut to post, (3Left step),
cut to corner end zone)
o 8=post (5-6 Right step, soft cut to post)
o 9=fly(out sprint DB straight)

A
`
Chapter: Event Runs for Advanced Runners
_________________________________________________________________
Run Training Mastery (RTM):
o 5X5 min, (5min rest)
o 5x800 (3min rest)
o 6,5,4,3,2,1 (walk rest)
o 10x200m (2 min rest)
o 10X150m
o 6X40,4X60
o 30-60-90 (X3)
o 10X30m
o 10x30m (X3)
o 10X100m(1min rest)
o 4X400m(4min rest)

A
`
Chapter: Walking Drills and Dynamic Drills
_________________________________________________________________
Walking Drills:
o one minute balance stands
o normal walk
o evert walk
o invert walk
o pigeon-toe walk
o backward-toe walk
o heel-toe “walk of life”
o heel walk
Dynamic Drills:
o figure 8 leg swings
o straight lunge walk/ walking toe-touches
o karioka
o zigzag lunge walk/walking quad stretches
o karioka
o leg shakes & arm swings
o windmills
o lateral lunge walk
o windmills

2016 Movements: (Athlete, Superfit Body, HurdleSprinter)
# A Cardio KB
B Sprint Situps C Alt Bent Knee Raises
D MB Stretch E Alt Straight Knee Raises
F Lunge Press G Parallettes
H Leaning Run Cycles I Squat Jumps
J Handstand to Press K Speed Rope
L MB Good Morning M Lunge Hold
N Warwick Trio Plyo Hurdle Warm up O Triple Parallel Holds/Pulses
P Jack Knife Q Split Bursts
R Pushup/Pullup S 3 PT Start
T C.O.D. Start U 3 step drive
V 3 step Acceleration w/swipes W Swiss Pass
X Mobility Walks   Y MB Twists
Z Bounding Runs 1 Extremity Knee Run
2 Speed Maintenance Phase 3 Gallop
4 10x100m/yds event runs 5 5x800m Run cycle motion
6 20 Biomec Stadiums 7 20x5 Stadiums
8 3 step Biomec boUnding
acceleration
9 Energy
10 Combo stretch 11 Split stretch
12 Run 5 13 Floor Stretch
14 Lung capacity 15 Biomec indoor moves
16 Workout with EGIII 17 Hurdle (5) 100s:
● step overs
● walk overs
● alt bent/straight knee skips
● hurdle hops

___________________________________________“INFORMATION IS VITAL”_____________________________________
CONFIDENTIAL
Olympic Legs – Jerickson Fedrick – Phase 1-Total Interval Training
ADV.ATH201 – Strength and Conditioning Work
Term – Early Season Phase
*** (All workouts should be followed by a post workout flexibility routine) ***
MONDAY
8min warmup-30/30 Rope High speed, land Quietly!
Ankle Hops/Alt. Ankle Hops for Speed
2min Mild Recovery H2o& /deep &breaths
10min-Explosive Olympic Full Body Lifting
10min-Core Work-Plank Holds/Hip Raises
10min-Abdominal 30/30 Interval Circuit
2mim Mild Recovery H2o& /deep &breaths
10min Countdown/Mountain Climber Conditioning
Combo
TUESDAY
10min-Rep Max Quad Circuit-
Push/Pull/SLS/Superman/V-Ups
10min Plyometric/Spiderman Pushup Conditioning
Combo
THURSDAY
10min-Explosive Olympic Full Body Lifting
10min-Abdominal 30/30 Interval Circuit
10min Countdown/Mountain Climber Conditioning
Combo
FRIDAY
10min-Rep Max Quad Circuit-
Push/Pull/SLS/Superman/V-Ups
10min Plyometric/Spiderman Pushup Conditioning
Combo
***THESE EXERCISES SHOULD BE MONITORED AND DESIGNED BY YOUR ADVANCED ATHLETICS COACH***
To see what else is going on, visit:
Facebook.com/AAAEsports
Or contact us for more info:
AAAESports@facebook.com
404-729-7201

________________________________________________________________________________________________________________
The Department of Athletics Ambassadorship and Athletics Education; 2008
________________________________________________________________________________________________________________
________________________________________________________________________________________________________________
The Department of Athletics Ambassadorship and Athletics Education; 2008
________________________________________________________________________________________________________________
The Art of Biomechanical Reconstruction
Student-Athlete Reference Manual
Biomechanical Reconstruction is the most advanced method for achieving
explosive mechanics and athleticism in new era sports. This reference text is an
extracurricular athletics education tool for group efficiency and individual
performance. The material has been extracted from the teachings of the
athletics abroad summer training programs and notes taken during
experiential research. Members of the AAAE Elite Sports Club retain the
enclosed information to participate in all private programs of the institution.
Biomechanical Reconstruction is the most advanced method for achieving
explosive mechanics and athleticism in new era sports. This reference text is an
extracurricular athletics education tool for group efficiency and individual
performance. The material has been extracted from the teachings of the
athletics abroad summer training programs and notes taken during
experiential research. Members of the AAAE Elite Sports Club retain the
enclosed information to participate in all private programs of the institution.
Rapid success has been achieved by the
extracurricular training to improve the
following:
1. Athlete self-evaluation
2. Athlete-to-coach communication
3. Group efficiency for championship
training
Rapid success has been achieved by the
extracurricular training to improve the
following:
1. Athlete self-evaluation
2. Athlete-to-coach communication
3. Group efficiency for championship
training

CONFIDENTIAL
__________________________________________________________________________________________________________
Written by:
Esteban Alexander Guzman III (EGIII)
Athletics Science Researcher
Athletics Ambassador, AAAE Elite Sports, Comité Olímpico Hondureño
Although I have endured many deterrents in the making of these works, my thanks go out to all the
individuals who gave me the courage, influence, assistance and resources to complete this piece. I appreciate all
of the institutions who have assisted me on my journey. For this reason, the content and exclusive deliverance of
the future of Athletics Education is designated and dedicated to the following leaders:
__________________________________________________________________________________________________________
Biomechanical Reconstruction is a fundamental course expressing the skills and knowledge necessary for
elite athleticism and knowledge retention as tested by the Athletics Ambassador Research Project throughout
world-class participation. After years of independent research and dedication, EGIII discovered that individuals
who were earning scholarships or competing at elite levels-of-play all shared similar technical characteristics,
physical components and cognitive capabilities. As all speed sports continue to evolve, so will the necessary
components for athletes, on all levels. Biomechanical Reconstruction is one method used to create the “Super-
Athlete” as defined in the Guzman Formula; one possessing the physical and mental training necessary for above-
average ability. It is systematic approaches to help athletes from all areas of the globe receive equal opportunity
at maximizing ones own potential and consistently achieve personal records.
Coach Halston Taylor of the Massachusetts Institute of Technology
Coach Louis Johnson Jr. of the Speed Specific Programs
Coach Jon Stuart of the University of Georgia
Coach Mark Connolly of Merrimack College

The art of biomechanical reconstruction
11
NOTE FROM GUZMAN
If you had the answers to reach the goals you hope for, would you actually have the courage or
motivation to avoid laziness and actually get up and do it? My research and observation shows
that most of us will not. Of the many reasons, a lack of information and denial are to blame for
many athletes wasting their time and talent.
In order to become a great, you must understand and execute the skills encompass such an
individual. You cannot just wish to be great and it will happen. No you cannot. That is irrational. You
must adopt a state of mind that will not let you allow anything to prevent you from reaching your
goals. Once you do that, all you have to do is listen and pay attention.
The normal flaw in all the athletic sports is the inability of the athlete to get to and into position to
make a great play. If this is corrected, the player will increase his ability to make great plays,
naturally making him the more skilled player. These skills are the beginnings of what separate
many from the team captains, national champions, full scholarship athletes, and ultimately, the
professional players.
In opinion, this is the most advanced method to becoming a top ranked athlete and sprinting really
fast dashes which help you outrun opponents in every sport. More importantly, over time this
reconstruction reduces excess force and the breakdown of cartilage in our joints, by stabilizing
the core and controlling the torso consistently with every step we take. We can prevent improper
form that can lead to patellar tendinitis and iliotibial band tendinitis.
Our philosophy is simple. If there is an error to fix, we will research the specific concepts that have
gained success. When mastered, we will use the new abilities to helps us reach our target goal.
This is the only sure method available to optimizing ones potential; no magic, just to be consistent,
to be updated and to put in the hard work with accuracy.
NOTE FROM GUZMAN
If you had the answers to reach the goals you hope for, would you actually have the courage or
motivation to avoid laziness and actually get up and do it? My research and observation shows
that most of us will not. Of the many reasons, a lack of information and denial are to blame for
many athletes wasting their time and talent.
In order to become a great, you must understand and execute the skills encompass such an
individual. You cannot just wish to be great and it will happen. No you cannot. That is irrational. You
must adopt a state of mind that will not let you allow anything to prevent you from reaching your
goals. Once you do that, all you have to do is listen and pay attention.
The normal flaw in all the athletic sports is the inability of the athlete to get to and into position to
make a great play. If this is corrected, the player will increase his ability to make great plays,
naturally making him the more skilled player. These skills are the beginnings of what separate
many from the team captains, national champions, full scholarship athletes, and ultimately, the
professional players.
In opinion, this is the most advanced method to becoming a top ranked athlete and sprinting really
fast dashes which help you outrun opponents in every sport. More importantly, over time this
reconstruction reduces excess force and the breakdown of cartilage in our joints, by stabilizing
the core and controlling the torso consistently with every step we take. We can prevent improper
form that can lead to patellar tendinitis and iliotibial band tendinitis.
Our philosophy is simple. If there is an error to fix, we will research the specific concepts that have
gained success. When mastered, we will use the new abilities to helps us reach our target goal.
This is the only sure method available to optimizing ones potential; no magic, just to be consistent,
to be updated and to put in the hard work with accuracy.

22
THE PROCESS
It takes roughly 30 days of intense training to reach our next level of performance. We are putting
much emphasis into coordination, balance and explosiveness. Further analysis has shown that 21
days of consistent training input yields significant performance gains during Week-4 Evaluation.
1) The Educational Process:
a) Break up the information into a four part, four week process to instill good practice, repetition
and mastery.
b) During these periods, we read, recite, and review the fundamentals to ensure eventual success.
c) Understand that our individual characteristics and diligence determine how fast we actually
transform and meet our individual target goals.
2) The Athletics Process:
a) Focus on Assessment Goals: Following the commands and focusing on reaching our session
goals.
b) Accurate Application & Data collection: Data is collected and submitted for ongoing studies to
maintain a rapidity of technical progressions.
c) Analysis: Monitoring informs us of the work effort and progression of our prospects.
d) Evaluation: Use of Player Rating Scale to notify us of prospective placement opportunities.
THE PROCESS
It takes roughly 30 days of intense training to reach our next level of performance. We are putting
much emphasis into coordination, balance and explosiveness. Further analysis has shown that 21
days of consistent training input yields significant performance gains during Week-4 Evaluation.
1) The Educational Process:
a) Break up the information into a four part, four week process to instill good practice, repetition
and mastery.
b) During these periods, we read, recite, and review the fundamentals to ensure eventual success.
c) Understand that our individual characteristics and diligence determine how fast we actually
transform and meet our individual target goals.
2) The Athletics Process:
a) Focus on Assessment Goals: Following the commands and focusing on reaching our session
goals.
b) Accurate Application & Data collection: Data is collected and submitted for ongoing studies to
maintain a rapidity of technical progressions.
c) Analysis: Monitoring informs us of the work effort and progression of our prospects.
d) Evaluation: Use of Player Rating Scale to notify us of prospective placement opportunities.

33
WEEK 1
Start Knowledge
We begin everything at the start, so we learn the concepts of “start”. Our goal is to use our
power leg, which is the leg we put in front to explode forward initially. The 3 point stance is the
position that must be mastered first. Then the “Triple Parallel Hold” must be perfected to teach
the body its position in mid-air after the explosion at the start. The goal, here, is to gain horizontal
velocity.
Extended Lunge Hold
This is how we increase stride length. The range of the other factors is based upon the
level of our stride length flexibility. Mastery of this application improves takeoff. This is when our
feet act as rigid levers to propel the body forward. This motion improves the nanosecond leaps
that inch us further, step by step, through our dash.
Explosive A-Skip
After the start, you are in the acceleration phase trying to reach top speed. Speed is
actually just your stride length x your stride frequency. We use simple drills to train the motions
that improve the acceleration phase.
Form Commands
These are words shouted by the athletics assistant or in our minds. This teaches our mind
to execute an action faster than we can actually think it. For example, we use A-Skips to teach our
mind to use its trained feedback look to rapidly execute explosive primary mover motions, rather
than in an inefficient or slow manner.
1) HEAD-UP, CHEST-UP, AND BACK STRAIGHT are the form commands we use for upper body
mechanics and on our Extended Lunge Holds.
2) The Knee-Up, Heel-Up, and Toe-Up commands assist the acceleration and speed maintenance
phases. There are Lower Body Form Commands which help us to mentally control our lower
extremity.
NOTE: I have found that traditional UP, DOWN, UP commands confuse students by putting focus on
positioning rather than movement. The HOP, LEFT, HOP, RIGHT, HOP… Command focuses on how to actually
execute the movement.
3) By using the Upper and Lower body form commands, coordination issues can be solved and
accelerated learning processes can be achieved.
4) Form Commands are a precautionary method. We exert a great effort to achieve learning
tasks while processing at the lowest level of thinking. To reduce mental processing stresses and
loads, six commands are easier to remember then trying to figure out what you are doing wrong.
Primary Movers
According to Newton’s First Law of motion, force is needed to change the velocity of an
object. The most efficient way for the body to apply force into the ground is to push its center of
gravity forward or upward. To do this we must use our primary movers.
Our primary movers are gluteus, quadriceps and calf muscles. It is important to note that
our primary movers are in a slightly stretched position during run cycle; we cover more ground
using the same amount of extensions and this helps us to maximize our stride length and stride
frequency with less effort.
WEEK 1
Start Knowledge
We begin everything at the start, so we learn the concepts of “start”. Our goal is to use our
power leg, which is the leg we put in front to explode forward initially. The 3 point stance is the
position that must be mastered first. Then the “Triple Parallel Hold” must be perfected to teach
the body its position in mid-air after the explosion at the start. The goal, here, is to gain horizontal
velocity.
Extended Lunge Hold
This is how we increase stride length. The range of the other factors is based upon the
level of our stride length flexibility. Mastery of this application improves takeoff. This is when our
feet act as rigid levers to propel the body forward. This motion improves the nanosecond leaps
that inch us further, step by step, through our dash.
Explosive A-Skip
After the start, you are in the acceleration phase trying to reach top speed. Speed is
actually just your stride length x your stride frequency. We use simple drills to train the motions
that improve the acceleration phase.
Form Commands
These are words shouted by the athletics assistant or in our minds. This teaches our mind
to execute an action faster than we can actually think it. For example, we use A-Skips to teach our
mind to use its trained feedback look to rapidly execute explosive primary mover motions, rather
than in an inefficient or slow manner.
1) HEAD-UP, CHEST-UP, AND BACK STRAIGHT are the form commands we use for upper body
mechanics and on our Extended Lunge Holds.
2) The Knee-Up, Heel-Up, and Toe-Up commands assist the acceleration and speed maintenance
phases. There are Lower Body Form Commands which help us to mentally control our lower
extremity.
NOTE: I have found that traditional UP, DOWN, UP commands confuse students by putting focus on
positioning rather than movement. The HOP, LEFT, HOP, RIGHT, HOP… Command focuses on how to actually
execute the movement.
3) By using the Upper and Lower body form commands, coordination issues can be solved and
accelerated learning processes can be achieved.
4) Form Commands are a precautionary method. We exert a great effort to achieve learning
tasks while processing at the lowest level of thinking. To reduce mental processing stresses and
loads, six commands are easier to remember then trying to figure out what you are doing wrong.
Primary Movers
According to Newton’s First Law of motion, force is needed to change the velocity of an
object. The most efficient way for the body to apply force into the ground is to push its center of
gravity forward or upward. To do this we must use our primary movers.
Our primary movers are gluteus, quadriceps and calf muscles. It is important to note that
our primary movers are in a slightly stretched position during run cycle; we cover more ground
using the same amount of extensions and this helps us to maximize our stride length and stride
frequency with less effort.

44
WEEK 2
“Run Cycle” knowledge
WHY RUN CYCLE? The answer is that this position allows us to apply maximal force into the
ground, while storing energy in the muscles for upcoming use. The second week is what we utilize
to focus on the “Run Cycle”. Explosive A-Runs train this motion before applying any normal or over
speed training to the lower extremity. Knees must be high out in front and heels do not pass
behind the hip.
Explosive A-Run
Stride length is a focus during this week. “A-Runs” are the motions we use to perfect the swinging
phase when we reach to cover ground. When perfected, it reduces the amount of inertia; this is
the opposing force of resistance we feel when running.
Lift the knee and hip close to the body, creating the “break reduction motion”. Inertia, which we are
trying to overcome, is greatest at takeoff and least after acceleration has ceased. Therefore,
scientifically, we need this motion to gain the velocity and acceleration needed for reaching high
speeds.
Competition Anxiety:
Competition can cause athletes to react both physically (somatic) and mentally (cognitive) in a
manner which can negatively affect their performance abilities. Stress, arousal and anxiety are
terms used to describe this condition.
The major problem in competition is letting your mind work against you rather than for you. You
must accept anxiety symptoms as part and parcel of the competition experience; only then will
anxiety begin to facilitate your performance. Gallwey (2000)[1]
explains the elements of
interference that impact on performance.
Mentally say FORM COMMANDS for what you are doing. This is vital in programming your body to
instinctively execute the necessary movements. It is also important to become familiar with the
terminology required for gaining a conceptual understanding of how to successfully apply a
technique.
[1]GALLWEY, W. (2000). The Inner Game of Work. New York: Random House
WEEK 2
“Run Cycle” knowledge
WHY RUN CYCLE? The answer is that this position allows us to apply maximal force into the
ground, while storing energy in the muscles for upcoming use. The second week is what we utilize
to focus on the “Run Cycle”. Explosive A-Runs train this motion before applying any normal or over
speed training to the lower extremity. Knees must be high out in front and heels do not pass
behind the hip.
Explosive A-Run
Stride length is a focus during this week. “A-Runs” are the motions we use to perfect the swinging
phase when we reach to cover ground. When perfected, it reduces the amount of inertia; this is
the opposing force of resistance we feel when running.
Lift the knee and hip close to the body, creating the “break reduction motion”. Inertia, which we are
trying to overcome, is greatest at takeoff and least after acceleration has ceased. Therefore,
scientifically, we need this motion to gain the velocity and acceleration needed for reaching high
speeds.
Competition Anxiety:
Competition can cause athletes to react both physically (somatic) and mentally (cognitive) in a
manner which can negatively affect their performance abilities. Stress, arousal and anxiety are
terms used to describe this condition.
The major problem in competition is letting your mind work against you rather than for you. You
must accept anxiety symptoms as part and parcel of the competition experience; only then will
anxiety begin to facilitate your performance. Gallwey (2000)[1]
explains the elements of
interference that impact on performance.
Mentally say FORM COMMANDS for what you are doing. This is vital in programming your body to
instinctively execute the necessary movements. It is also important to become familiar with the
terminology required for gaining a conceptual understanding of how to successfully apply a
technique.
[1]GALLWEY, W. (2000). The Inner Game of Work. New York: Random House

55
WEEK 3
Arms and Hands
Our arms and hands never cross our bodies nor do they swing inside of the face on any 40 or 60
yard dash. Our arms move at the shoulders, not the elbows. Our elbows create a pendulum arc of
the hands that swings inward to 45 degrees and swing outward to 180 degrees.
Hamstrings
These muscles are designed to pull the body over its foot, allowing us to maintain speed after
reaching Max Velocity phase. “Max V” is when the human body approaches land speeds upwards
of 25 mph for elite athletes, around 15 mph for non-elite.
We do not activate our hamstrings until we maximize the usage of the primary movers. If you
understand terminology, “Post-acceleration phases” occur here.
A note to the opposition: Improper hamstring use is common and a reason why your running is
not so great. Not only does chronic overuse of that muscle results in pain, stiffness and injury but
hamstrings are not efficient in propelling the body forward. We can now approach a controlled
high speed that is above the competition.
Bounding Runs
These runs help us to upgrade our coordination while giving us a chance to correct the flaws in
our arms and hands. Hands should be either locked or loose, or a run-synchronized combination
of the two. Focus on pushing your palms back, downward at 45o and snapping them back using
the bicep’s force which is generated from the other arm.
The bounding runs improve our Stride Frequency, and the FORM COMMANDS come together
here. The combination of proper upper and lower body form create the motion that helps us
maintain velocity. With greater neuromuscular capabilities and trained muscle contractions
through repetition, we use this motion to reach MAXIMUM VELOCITY when out hamstrings begin
to do their job.
Maximum Velocity Knowledge
For linear sports we pay attention to Speed Maintenance. During our private lesions of advanced
athletics training, we train Deceleration and Change of Direction skills for non-linear sports like
soccer, football, baseball, etc. This is the maximum speed or how fast we are moving in a certain
direction.
The run cycle, mentioned earlier, is important because we can only travel up to speeds around 10-
12m/s over, with top athletes are all around .83+ secs for several of the 10 meter segments.
Elite athletes hit this speed a bit earlier and/or hold on to it for a little longer.
WEEK 3
Arms and Hands
Our arms and hands never cross our bodies nor do they swing inside of the face on any 40 or 60
yard dash. Our arms move at the shoulders, not the elbows. Our elbows create a pendulum arc of
the hands that swings inward to 45 degrees and swing outward to 180 degrees.
Hamstrings
These muscles are designed to pull the body over its foot, allowing us to maintain speed after
reaching Max Velocity phase. “Max V” is when the human body approaches land speeds upwards
of 25 mph for elite athletes, around 15 mph for non-elite.
We do not activate our hamstrings until we maximize the usage of the primary movers. If you
understand terminology, “Post-acceleration phases” occur here.
A note to the opposition: Improper hamstring use is common and a reason why your running is
not so great. Not only does chronic overuse of that muscle results in pain, stiffness and injury but
hamstrings are not efficient in propelling the body forward. We can now approach a controlled
high speed that is above the competition.
Bounding Runs
These runs help us to upgrade our coordination while giving us a chance to correct the flaws in
our arms and hands. Hands should be either locked or loose, or a run-synchronized combination
of the two. Focus on pushing your palms back, downward at 45o and snapping them back using
the bicep’s force which is generated from the other arm.
The bounding runs improve our Stride Frequency, and the FORM COMMANDS come together
here. The combination of proper upper and lower body form create the motion that helps us
maintain velocity. With greater neuromuscular capabilities and trained muscle contractions
through repetition, we use this motion to reach MAXIMUM VELOCITY when out hamstrings begin
to do their job.
Maximum Velocity Knowledge
For linear sports we pay attention to Speed Maintenance. During our private lesions of advanced
athletics training, we train Deceleration and Change of Direction skills for non-linear sports like
soccer, football, baseball, etc. This is the maximum speed or how fast we are moving in a certain
direction.
The run cycle, mentioned earlier, is important because we can only travel up to speeds around 10-
12m/s over, with top athletes are all around .83+ secs for several of the 10 meter segments.
Elite athletes hit this speed a bit earlier and/or hold on to it for a little longer.

66
WEEK 4
Bound accelerations
These are the final application to solidifying the structural capabilities of your biomechanics. This is
how we blend all the commands and information together to create an exaggerated form of the
same explosive form we will simply execute more quickly and specifically, during acceleration.
Foot strike
The debate on which foot strike is better is irrelevant to our course. We follow an approximation:
1) Heel strike for 0>4mph walking speeds
2) Mid-Foot strike for 4>8 mph like jogging speeds
3) Fore-Foot strike for speeds greater than 10mph or throughout acceleration phase.
Since the triple parallel is our overall goal. Our point of focus is on mid- and fore-foot strikes are to
allow the line of gravity to pass through our ankle to minimize inertia.
The RECALL PROCESS
It is our time to review. We continue on with training although we make little additions since the
combination of knowledge and applications have accumulated.
Again, the goal is to avoid overlooking our flaws. Focus on our target goals and that is all.
READ, RECITE, REVIEW and RETEACH. Remember, if you can teach something, then you actually
know it. This will naturally reduce the effort we put into learning an application and accelerate the
rate at which we learn and execute our skills to stay above competitors.
The method is derived from this statement: "When a vision is clear, effectively communicated and
universally held, people naturally move into action". In the end it attempts to give actionable access
to increasing performances in a reliable way.
Meeting Notes
If is always better to be knowledgeable of the necessary concepts than those who are injured or
slower than the rest. This is the reason why I just stick to the script, because it beats being on the
opposite end.
Conclusion
Now that you have covered some basics, you can go and apply it with more and more confidence
each time. Remember these simple perspectives to a
1) Judge less and perceive more.
2) Think first, react second.
3) Do what is needed to be done to reach your target goals avoid complaining about pettiness.
WEEK 4
Bound accelerations
These are the final application to solidifying the structural capabilities of your biomechanics. This is
how we blend all the commands and information together to create an exaggerated form of the
same explosive form we will simply execute more quickly and specifically, during acceleration.
Foot strike
The debate on which foot strike is better is irrelevant to our course. We follow an approximation:
1) Heel strike for 0>4mph walking speeds
2) Mid-Foot strike for 4>8 mph like jogging speeds
3) Fore-Foot strike for speeds greater than 10mph or throughout acceleration phase.
Since the triple parallel is our overall goal. Our point of focus is on mid- and fore-foot strikes are to
allow the line of gravity to pass through our ankle to minimize inertia.
The RECALL PROCESS
It is our time to review. We continue on with training although we make little additions since the
combination of knowledge and applications have accumulated.
Again, the goal is to avoid overlooking our flaws. Focus on our target goals and that is all.
READ, RECITE, REVIEW and RETEACH. Remember, if you can teach something, then you actually
know it. This will naturally reduce the effort we put into learning an application and accelerate the
rate at which we learn and execute our skills to stay above competitors.
The method is derived from this statement: "When a vision is clear, effectively communicated and
universally held, people naturally move into action". In the end it attempts to give actionable access
to increasing performances in a reliable way.
Meeting Notes
If is always better to be knowledgeable of the necessary concepts than those who are injured or
slower than the rest. This is the reason why I just stick to the script, because it beats being on the
opposite end.
Conclusion
Now that you have covered some basics, you can go and apply it with more and more confidence
each time. Remember these simple perspectives to a
1) Judge less and perceive more.
2) Think first, react second.
3) Do what is needed to be done to reach your target goals avoid complaining about pettiness.

77
Biomechanical Geometry
In order to understand biomechanical geometry, the basic definitions pertaining to standard
geometry must be discussed. We focus on a few concepts that are of much value to the technical
aspect of limb placement. Linear motion, parallel lines and angles give us a basic understanding of
what we, as individuals, are attempting to achieve during practice.
Linear motion, the most basic of all motion, is motion along a straight line, and can therefore be
described mathematically using only one spatial dimension. Parallel lines are two lines in a plane
that do not intersect or touch at a point. This is the goal of the “triple parallel hold”, a must-master
exercise. An angle is the space within two lines or three or more planes diverging from a common
point, or within two planes diverging from a common line:
Biomechanical Geometry
In order to understand biomechanical geometry, the basic definitions pertaining to standard
geometry must be discussed. We focus on a few concepts that are of much value to the technical
aspect of limb placement. Linear motion, parallel lines and angles give us a basic understanding of
what we, as individuals, are attempting to achieve during practice.
Linear motion, the most basic of all motion, is motion along a straight line, and can therefore be
described mathematically using only one spatial dimension. Parallel lines are two lines in a plane
that do not intersect or touch at a point. This is the goal of the “triple parallel hold”, a must-master
exercise. An angle is the space within two lines or three or more planes diverging from a common
point, or within two planes diverging from a common line:
A 180-degree angle, or half circle or straight angle,
is a straight line.
A 180-degree angle, or half circle or straight angle,
is a straight line.
A 90-degree angle or right angle is an angle that
bisects the angle formed by two halves of a straight
line.
A 90-degree angle or right angle is an angle that
bisects the angle formed by two halves of a straight
line.
A 45-degree angle is formed in a right-angle triangle
when the other two sides are of equal length.
A 45-degree angle is formed in a right-angle triangle
when the other two sides are of equal length.
A simple pendulum consists of a mass m hanging
from a string of length L and fixed at a pivot point P.
The pendulum will swing back and forth with periodic
motion.
A simple pendulum consists of a mass m hanging
from a string of length L and fixed at a pivot point P.
The pendulum will swing back and forth with periodic
motion.

88
Biomechanical Geometry Application
For the purpose of demonstration, the figures below that are associated with the biomechanical
movements are drawn to present an idea of the technical goals we are aiming for. These are to
be discussed by a Biomechanical Reconstruction Specialist during weekly team meetings and
invite.
F i g . 1
NOTES:
F i g . 2
NOTES:
F i g . 3
NOTES:
F i g . 4
NOTES:
F i g . 5
NOTES:
F i g . 6
NOTES:
F i g . 7
NOTES:
F i g . 8
NOTES:
Biomechanical Geometry Application
For the purpose of demonstration, the figures below that are associated with the biomechanical
movements are drawn to present an idea of the technical goals we are aiming for. These are to
be discussed by a Biomechanical Reconstruction Specialist during weekly team meetings and
invite.
F i g . 1
NOTES:
F i g . 2
NOTES:
F i g . 3
NOTES:
F i g . 4
NOTES:
F i g . 5
NOTES:
F i g . 6
NOTES:
F i g . 7
NOTES:
F i g . 8
NOTES:

99
Advanced Program Design for Extracurricular Athletics
Outside of the fact that the brain senses, processes, stores, and retrieves information in a
particular manner, there are always multiple systems simultaneously involved during high-
performance activity. Therefore, it is vital that we, as individual athletes, utilize every opportunity to
improve the individual aspect in isolation.
For the purposes of simplification, the approach is divided into two basic areas. Mentally, we are
attempting to prepare the mind to fearlessly compete at higher levels along with physically
teaching our neuromuscular system to quickly and efficiently get the legs where they are most
biomechanically advantageous.
It is a known fact that both physical strength and core stability are much needed in every sport to
achieve the highest possible understanding of our individual goals. Physical strength is the ability
of a person or animal to exert force on physical objects using muscles . Core stability relates to
the bodily region bounded by the abdominal wall, the pelvis , the lower back and the diaphragm
and its ability to stabilize the body during movement.
Increasing physical strength is the goal of athletics conditioning. And athletics conditioning is 50%
of the entire course goal. By increasing the cycles of athletics training, we compete at higher
levels-of-play than our lesser trained opponents, when the body is called upon for event
performance.
The project is to complete a 2-week assessment to build programs based on an individual or small
group. Team meetings with an Athletics Assistant Personnel are designated to cover questions
and necessary information on each topic from the course. Homework assignments last 30min-
60min allowing the individual to monitor and make personal adjustments based upon the weekly
content. 12 Movements + 6 Video Training Mastery Tests are continuously under review and
evaluation. This is used to give us a consistent measure of progress on physical and mental
aspects.
Rules and Guidelines
 Evaluation will be in 30-daYS.
 Do not play around with this work and do not give workouts to any of your under-trained personel;
honor your confidentiality agreement.
 We master our assignments and solidify our training group 1st. Then we will aim to set
consistent personal records, we will fix our athletic flaws, and we will dominate everyone including
teammates do not want to put in equal effort.
 Everyone must undergo the same process or they, fundamentally become a weak-link on our way
to achieving greater goals.
 Do not deviate from the script nor allow your mind to become distracted and weakened by outside
interference (static).
 It is imperative that you follow your Coach’s workout along with the customized plan provided for
members to do on their own personal time.
Advanced Program Design for Extracurricular Athletics
Outside of the fact that the brain senses, processes, stores, and retrieves information in a
particular manner, there are always multiple systems simultaneously involved during high-
performance activity. Therefore, it is vital that we, as individual athletes, utilize every opportunity to
improve the individual aspect in isolation.
For the purposes of simplification, the approach is divided into two basic areas. Mentally, we are
attempting to prepare the mind to fearlessly compete at higher levels along with physically
teaching our neuromuscular system to quickly and efficiently get the legs where they are most
biomechanically advantageous.
It is a known fact that both physical strength and core stability are much needed in every sport to
achieve the highest possible understanding of our individual goals. Physical strength is the ability
of a person or animal to exert force on physical objects using muscles . Core stability relates to
the bodily region bounded by the abdominal wall, the pelvis , the lower back and the diaphragm
and its ability to stabilize the body during movement.
Increasing physical strength is the goal of athletics conditioning. And athletics conditioning is 50%
of the entire course goal. By increasing the cycles of athletics training, we compete at higher
levels-of-play than our lesser trained opponents, when the body is called upon for event
performance.
The project is to complete a 2-week assessment to build programs based on an individual or small
group. Team meetings with an Athletics Assistant Personnel are designated to cover questions
and necessary information on each topic from the course. Homework assignments last 30min-
60min allowing the individual to monitor and make personal adjustments based upon the weekly
content. 12 Movements + 6 Video Training Mastery Tests are continuously under review and
evaluation. This is used to give us a consistent measure of progress on physical and mental
aspects.
Rules and Guidelines
 Evaluation will be in 30-daYS.
 Do not play around with this work and do not give workouts to any of your under-trained personel;
honor your confidentiality agreement.
 We master our assignments and solidify our training group 1st. Then we will aim to set
consistent personal records, we will fix our athletic flaws, and we will dominate everyone including
teammates do not want to put in equal effort.
 Everyone must undergo the same process or they, fundamentally become a weak-link on our way
to achieving greater goals.
 Do not deviate from the script nor allow your mind to become distracted and weakened by outside
interference (static).
 It is imperative that you follow your Coach’s workout along with the customized plan provided for
members to do on their own personal time.

11
Advanced Program Design
*Phase 1 Application Platform: Day 1 – Day 30 of 90-day Cycle*
1) Warm-up will always be:
10 Minute Jump Rope video or (2) Rope Tabatas
5 Min Energy Warm-up
2) BIO.MEC BMM
a) Triple Parallel Holds
b) Extended Lunge Holds
c) Explosive A-Skips (Trail Leg)
d) Explosive B-Skips (Lead Leg)
e) Swiss Pass
f) Plank Holds "girls stay up, boys stay down
3) Athletics Conditioning BMM
a) MB Incline Press/ Fast Shoulder 4
b) Spiderman Pushups/Spiderman Planks
c) Full SLS (Single Leg Squats)/ Calf Jumps "Stay Tall”, “Jump high”, “land quietly"
d) 1/2 Squat Jumps/Clapping Pushups
e) Static 4 (V, L, Tuck, Planche) "Just stay in the air the whole time"
f) Mountain Climbers / Rainbows
SUN MON TUE WED THU FRI SAT
*BIO.MEC
*Conditioning
for BMM
*BIO.MEC *Intense Ab Vid
*Total Body
Stretch Video
*Conditioning
for BMM
*Intense Ab
Vid
*Total Body
Stretch Vid
*Warmup
*Yoga Flex Vid
*Warmup
*Yoga Flex
Vid
Disclaimer: Below is an example of the learning outcomes from the Basic Movement Mastery List (BMM) [Note:
These are the movement used by all of our athletes to create the Athletics Science global analysis of general
strength]
Send questions Attn: GUZMAN email to theath.sci@gmail.com
Advanced Program Design
*Phase 1 Application Platform: Day 1 – Day 30 of 90-day Cycle*
1) Warm-up will always be:
10 Minute Jump Rope video or (2) Rope Tabatas
5 Min Energy Warm-up
2) BIO.MEC BMM
a) Triple Parallel Holds
b) Extended Lunge Holds
c) Explosive A-Skips (Trail Leg)
d) Explosive B-Skips (Lead Leg)
e) Swiss Pass
f) Plank Holds "girls stay up, boys stay down
3) Athletics Conditioning BMM
a) MB Incline Press/ Fast Shoulder 4
b) Spiderman Pushups/Spiderman Planks
c) Full SLS (Single Leg Squats)/ Calf Jumps "Stay Tall”, “Jump high”, “land quietly"
d) 1/2 Squat Jumps/Clapping Pushups
e) Static 4 (V, L, Tuck, Planche) "Just stay in the air the whole time"
f) Mountain Climbers / Rainbows
SUN MON TUE WED THU FRI SAT
*BIO.MEC
*Conditioning
for BMM
*BIO.MEC *Intense Ab Vid
*Total Body
Stretch Video
*Conditioning
for BMM
*Intense Ab
Vid
*Total Body
Stretch Vid
*Warmup
*Yoga Flex Vid
*Warmup
*Yoga Flex
Vid
Disclaimer: Below is an example of the learning outcomes from the Basic Movement Mastery List (BMM) [Note:
These are the movement used by all of our athletes to create the Athletics Science global analysis of general
strength]
Send questions Attn: GUZMAN email to theath.sci@gmail.com

1111
Decalogue from the Law of Athletics Science
“If you run into a problem along the way, review your notes responsibly”. These simple and very basic
principles help us to maintain a high level of practice and competition efficiency. Again, we do not want
to exert much energy on the thinking processes of high performance activity, however, we do not
want to endure a season or career without learning improvements. For this reason, Decalogue’s have
reinforced our super-athletes with basic principles that have guided our speed success for decades.
1. Heel strike promotes breaking forces and poor mechanics and should be replaced with ankle-
collapse minimization technique at ground contact.
2. Stride shortening at the onset of fatigue is a run flaw.
3. Non-explosive limbs including the lead and trail legs are run flaws.
4. Ground contact with the legs away from the linear travel pattern is a run flaw.
5. Wild arms disturb balance, which increases wasted-movements, which interferes with our
goal of maintaining linear motion.
6. Program goals should be set at the minimum of increasing stride frequency and stride length.
The parameters are to be set at 20-22 steps, a typical 40 yard dash, with a goal of dropping
0.2sec.
7. Differential equations is vital once all else is mastered. This is the ability to relax upper body
and its parts, while working forcefully with the lower body. This separation is instrumental to
elites.
8. Arm usage is coordination of body symmetry. Poor range of motion at the shoulders deters
speed. Elbows should be locked, or controlled, executing the pendulum motion. Hands relaxed
pushing the elbows back after arms extend pass 165 degrees* and they never come across
the body or above the eyes. (Stretch the body for improvements.)
9. Advanced running and jumping with legs pointed outward limits performance due to the
simple fact that only half of the full muscle is being used.
10.Tight hip flexors limit full hip extension along with gluteus and hip firing, robbing valuable power.
Tight hip flexors are bad because you need these to lift the knee. Every degree of tilt accounts
for 4 foot loss leading to a reduction in stride length.
“If you run into a problem along the way, review your notes responsibly”. These simple and very basic
principles help us to maintain a high level of practice and competition efficiency. Again, we do not want
to exert much energy on the thinking processes of high performance activity, however, we do not
want to endure a season or career without learning improvements. For this reason, Decalogue’s have
reinforced our super-athletes with basic principles that have guided our speed success for decades.
1. Heel strike promotes breaking forces and poor mechanics and should be replaced with ankle-
collapse minimization technique at ground contact.
2. Stride shortening at the onset of fatigue is a run flaw.
3. Non-explosive limbs including the lead and trail legs are run flaws.
4. Ground contact with the legs away from the linear travel pattern is a run flaw.
5. Wild arms disturb balance, which increases wasted-movements, which interferes with our
goal of maintaining linear motion.
6. Program goals should be set at the minimum of increasing stride frequency and stride length.
The parameters are to be set at 20-22 steps, a typical 40 yard dash, with a goal of dropping
0.2sec.
7. Differential equations is vital once all else is mastered. This is the ability to relax upper body
and its parts, while working forcefully with the lower body. This separation is instrumental to
elites.
8. Arm usage is coordination of body symmetry. Poor range of motion at the shoulders deters
speed. Elbows should be locked, or controlled, executing the pendulum motion. Hands relaxed
pushing the elbows back after arms extend pass 165 degrees* and they never come across
the body or above the eyes. (Stretch the body for improvements.)
9. Advanced running and jumping with legs pointed outward limits performance due to the
simple fact that only half of the full muscle is being used.
10.Tight hip flexors limit full hip extension along with gluteus and hip firing, robbing valuable power.
Tight hip flexors are bad because you need these to lift the knee. Every degree of tilt accounts
for 4 foot loss leading to a reduction in stride length.

1212
Decalogue from THE LAW OF ATHLETICS SCIENCE
1. We must understand that improvement is for the group. I should only bring balance and
productivity to the environment.
2. Look at all the best methods, practices and models that have been tried and tested and then
create a hybrid one that is specific to your environment. Do not confine yourself to only what exists
or is available around you.
3. Take inventory of your “as-is” processes and find your weaknesses.
4. Do not punish others for their wrongdoing, weaknesses, shortcuts or mistakes.
5. Draw a picture or model that show the before as-is and use it to chart progress.
6. Create a governing body, the process steering committee, to be auditors of every project. The
committee should be comprised of your best executors.
7. Make improvements in short iterations. Major improvements and projects set at 30-day, with
14-day targets for minor improvements and projects.
8. Keep methods flexible so you do not lock yourself out of opportunity.
9. Set quality measurement for each goal. They must include balance and harmony, not just
dollars and deadlines.
10. Purge processes when needed and never overload or hold onto processes out of tradition.
Decalogue from THE LAW OF ATHLETICS SCIENCE
1. We must understand that improvement is for the group. I should only bring balance and
productivity to the environment.
2. Look at all the best methods, practices and models that have been tried and tested and then
create a hybrid one that is specific to your environment. Do not confine yourself to only what exists
or is available around you.
3. Take inventory of your “as-is” processes and find your weaknesses.
4. Do not punish others for their wrongdoing, weaknesses, shortcuts or mistakes.
5. Draw a picture or model that show the before as-is and use it to chart progress.
6. Create a governing body, the process steering committee, to be auditors of every project. The
committee should be comprised of your best executors.
7. Make improvements in short iterations. Major improvements and projects set at 30-day, with
14-day targets for minor improvements and projects.
8. Keep methods flexible so you do not lock yourself out of opportunity.
9. Set quality measurement for each goal. They must include balance and harmony, not just
dollars and deadlines.
10. Purge processes when needed and never overload or hold onto processes out of tradition.

1313
THE BMM: The Basic Movement Mastery List
1. These are the movement used by all of our athletes to create the Athletics Science global
analysis of general strength)
2. The Goal is to perform Level 3 repetitions on all movements within the duration of a timed
period.
3. Progress to one movement per song, high evaluation marks. and high group rankings.
4. Regional and National scores are utilized to guage actual conditioning levels; avoiding
assumptions and non-tested claims made by individual athletes.
5. 100%= 12 complete cycles from the BMM List and 30 reps of the Video Training Mastery
(VTM).
6. The Basic Movement Mastery philosophy focus is toward the basic three levels of
accomplishment, with respect to the movements in which repetitions are replaced by timing
as a measurement.
7. Again, delineate actual strength at a given time in correlation with competitive physical fitness,
not in to what we, as individuals, say we can do or is fit.
8. Level 1- We test by performing 40 total repetitions in as little time as possible, then rest in
between repetitions only for as long as you need to in order to maintain good form. This may
be anywhere from a couple of seconds to a couple of minutes depending on your fitness level.
You can break the reps up however you like. Do them one at a time with long breaks in
between if you need to – however you do it is fine as long as you get your reps in. With enough
practice you should be ready to move to the next step relatively quickly.
9. Level 2- We perform 10 consecutive reps in a single set with as little time between reps as
possible. Don’t sacrifice good form to do them quickly – keep your reps clean. Rest for as long
as you want and then do the other. Take another break and then do it all over again.
10.Level 3- For the advanced participants, the objective is to perform 20 consecutive clean reps
without stopping, rest for 30 seconds, then perform 20 more clean reps. A true master of
this challenge will be able to perform all 40 reps in less than two minutes. An example being to
take around 30 seconds to complete 20 pushups, resting for 30 second and then performing
another set of 20 pushups before it is time to move on to the next exercise.
THE BMM: The Basic Movement Mastery List
1. These are the movement used by all of our athletes to create the Athletics Science global
analysis of general strength)
2. The Goal is to perform Level 3 repetitions on all movements within the duration of a timed
period.
3. Progress to one movement per song, high evaluation marks. and high group rankings.
4. Regional and National scores are utilized to guage actual conditioning levels; avoiding
assumptions and non-tested claims made by individual athletes.
5. 100%= 12 complete cycles from the BMM List and 30 reps of the Video Training Mastery
(VTM).
6. The Basic Movement Mastery philosophy focus is toward the basic three levels of
accomplishment, with respect to the movements in which repetitions are replaced by timing
as a measurement.
7. Again, delineate actual strength at a given time in correlation with competitive physical fitness,
not in to what we, as individuals, say we can do or is fit.
8. Level 1- We test by performing 40 total repetitions in as little time as possible, then rest in
between repetitions only for as long as you need to in order to maintain good form. This may
be anywhere from a couple of seconds to a couple of minutes depending on your fitness level.
You can break the reps up however you like. Do them one at a time with long breaks in
between if you need to – however you do it is fine as long as you get your reps in. With enough
practice you should be ready to move to the next step relatively quickly.
9. Level 2- We perform 10 consecutive reps in a single set with as little time between reps as
possible. Don’t sacrifice good form to do them quickly – keep your reps clean. Rest for as long
as you want and then do the other. Take another break and then do it all over again.
10.Level 3- For the advanced participants, the objective is to perform 20 consecutive clean reps
without stopping, rest for 30 seconds, then perform 20 more clean reps. A true master of
this challenge will be able to perform all 40 reps in less than two minutes. An example being to
take around 30 seconds to complete 20 pushups, resting for 30 second and then performing
another set of 20 pushups before it is time to move on to the next exercise.

1414
THE Advanced Athletics BMM
The Advanced Athletics Basic Movement Mastery is the database used during the Athletics
Abroad Summer Training camps. It is a very simple compilation of movements that are needed
for upcoming athletes at all levels. There are (4) Warmup Circuits- (4) Core Circuits (31+) Total
Movements.
4 Warmup
Air Rope
Energy
Swings and Dynamics
Lead/Trail Leg
2 Cardio
Jumping Jacks
Db Jumps
Speed Rope
Fast Feet
Standing Crunch
4 Upper
Standing Incline Press
Pullups
DB Shoulders
SB Shoulders
Pushups 4
3 Conditioning
ALT Squat Jumps
Burpees
Mountain Climbers
DBMJ Lunge
6 Power
Cleans
Bench
Squat/Calf Raise
Deadlift
Tri/BI Supers
Hypers
4 Core
Front / Side PLanks
Parrallettes
Plank Dips and Raises
Spiderman Planks
4 Lower
1/2 Squat Jumps
Calf Jumps
SLS
Hyperextensions/
Supermans
4 ABS 1
Toe Touches
Swiss Pass
Situp w/ Twist
Frozen V
4 ABS 2
V-Ups
Windmills
Leg Raises
Bicycles
4 Explosiveness
Squat Press
Weighted Ax Chop
Rainbows
MB Knee Kicks
THE Advanced Athletics BMM
The Advanced Athletics Basic Movement Mastery is the database used during the Athletics
Abroad Summer Training camps. It is a very simple compilation of movements that are needed
for upcoming athletes at all levels. There are (4) Warmup Circuits- (4) Core Circuits (31+) Total
Movements.
4 Warmup
Air Rope
Energy
Swings and Dynamics
Lead/Trail Leg
2 Cardio
Jumping Jacks
Db Jumps
Speed Rope
Fast Feet
Standing Crunch
4 Upper
Standing Incline Press
Pullups
DB Shoulders
SB Shoulders
Pushups 4
3 Conditioning
ALT Squat Jumps
Burpees
Mountain Climbers
DBMJ Lunge
6 Power
Cleans
Bench
Squat/Calf Raise
Deadlift
Tri/BI Supers
Hypers
4 Core
Front / Side PLanks
Parrallettes
Plank Dips and Raises
Spiderman Planks
4 Lower
1/2 Squat Jumps
Calf Jumps
SLS
Hyperextensions/
Supermans
4 ABS 1
Toe Touches
Swiss Pass
Situp w/ Twist
Frozen V
4 ABS 2
V-Ups
Windmills
Leg Raises
Bicycles
4 Explosiveness
Squat Press
Weighted Ax Chop
Rainbows
MB Knee Kicks

1515
To be fit for life’s journey…
Life is, and will always be, survival of the fittest. The ability to stay strong and physically healthy only
comes to those who live the lifestyle associated with these virtues. Active use of muscles and the
respiratory system are the only ways to strengthen them in the event that your life depends on
their function.
Spinal Flexibility is paramount for anyone. It is the ability to bend or be bent at the waist without
incurring injury. A significant range of motion will rid lower back pains and prevent stiffness.
Flexibility of the spine promotes great posture and reduces mobility limitations.
Abdominal Strength is required for any vigorous activity or sport. At least 20 repetitions of an
abdominal exercise is a minimum for any individual. Athletes must develop strength in this in order
to surpass the intermediate skill level.
An understanding of Body fat is vital to understanding personal needs. A simple analysis tool is
used to determine the proportion of fat to lean tissues making up the individuals body
composition. Men should have 5%-20% body fat, and women 12%-25, any higher contributes to
health risks. Regular exercise is the only safe way of maintaining a healthy body fat percentage.
** CAUTION** AVOID EATING MORE THAN 1 to 2 SERVINGS OF GRAINS PER DAY
Maintenance of Cholesterol levels lowers the risk of heart disease. Cholesterol is a waxy fatty
substance found in animal foods. High LDL’s, or Low density lipoproteins, increase coronary health
risks. High HDL, or high density lipoproteins reduce coronary health risks
Pay close attention to Glucose tolerance. It is the way in which the body reacts to a feeding of
sugar. The ability to metabolize glucose is a form of energy creation by the body, although high
levels of glucose indicate diabetes mellitus
To Develop Physical Fitness, an individual must first create a habit of consuming the daily nutrients
the body actually needs, versus what the individual wants to taste. Then a commitment to
becoming involved in some vigorous weekly activity that causes sweating. Lastly, the individual
must possess the effort to progress during a training period that may last weeks or months. For
example: all should engage in some highly vigorous aerobic activity for 30 minutes 3-5 times per
week or 30 minutes of less vigorous aerobic activity 5 times per week.
To be fit for life’s journey…
Life is, and will always be, survival of the fittest. The ability to stay strong and physically healthy only
comes to those who live the lifestyle associated with these virtues. Active use of muscles and the
respiratory system are the only ways to strengthen them in the event that your life depends on
their function.
Spinal Flexibility is paramount for anyone. It is the ability to bend or be bent at the waist without
incurring injury. A significant range of motion will rid lower back pains and prevent stiffness.
Flexibility of the spine promotes great posture and reduces mobility limitations.
Abdominal Strength is required for any vigorous activity or sport. At least 20 repetitions of an
abdominal exercise is a minimum for any individual. Athletes must develop strength in this in order
to surpass the intermediate skill level.
An understanding of Body fat is vital to understanding personal needs. A simple analysis tool is
used to determine the proportion of fat to lean tissues making up the individuals body
composition. Men should have 5%-20% body fat, and women 12%-25, any higher contributes to
health risks. Regular exercise is the only safe way of maintaining a healthy body fat percentage.
** CAUTION** AVOID EATING MORE THAN 1 to 2 SERVINGS OF GRAINS PER DAY
Maintenance of Cholesterol levels lowers the risk of heart disease. Cholesterol is a waxy fatty
substance found in animal foods. High LDL’s, or Low density lipoproteins, increase coronary health
risks. High HDL, or high density lipoproteins reduce coronary health risks
Pay close attention to Glucose tolerance. It is the way in which the body reacts to a feeding of
sugar. The ability to metabolize glucose is a form of energy creation by the body, although high
levels of glucose indicate diabetes mellitus
To Develop Physical Fitness, an individual must first create a habit of consuming the daily nutrients
the body actually needs, versus what the individual wants to taste. Then a commitment to
becoming involved in some vigorous weekly activity that causes sweating. Lastly, the individual
must possess the effort to progress during a training period that may last weeks or months. For
example: all should engage in some highly vigorous aerobic activity for 30 minutes 3-5 times per
week or 30 minutes of less vigorous aerobic activity 5 times per week.

1818
Flexibility is important…
The importance of flexibility must be understood in order for the individual to test and utilize all its
benefits. Good flexibility means that the range of motion around joints is ample enough that they
do not limit mobility.
A lack of flexibility will cause lower back pains and chronic muscle stiffness. Tremendous
limitations ensue due to a lack of flexibility. Knowing which stretches aid which specific need is key
to maintaining flexibility. A whole-body fitness and wellness program is advised for any individual.
Unfortunately, a lack of daily stretching does not aid any positive physical progress. The minimum
amount of stretching daily is 10 minutes. The proper amount to ensure fitness for life is 30
minutes.
Understand the two ways of stretching: active, in which you hold the body part to be stretched,
and passive, in which a partner holds another in the stretched position; within these ways there
are specific types.
Static stretching is the method that does not activate the stretch reflex. The stretch reflex is the
knee jerk seen when acute pressure is applied to the tendon. This activation causes muscle
contraction rather than muscle elongation.
PNF Stretching stands for proprioceptive neuromuscular facilitation. This is the technique in
which a fully contracted muscle is stretched by moving a limb through the joints range of motion.
Ballistic Stretching is a form that deserves caution, and is not advised for non-athletic individuals.
This form involves a quickness of jerking or bobbing trough the muscular range to force
elongation of the tissues. Use ballistic stretching only when recommended by a physician.
Dynamic stretching is recommended for anyone participating in an activity involving changes in
direction. Dynamic stretching is movement through the range of motion that does not go past a
neutral level of extension. This sort is similar to a warming up of the body by simulating the
movement specific to the upcoming activity.
Yoga is any of the exercise systems derived from Hindu yoga practices. Yoga involves static
stretches, called poses, which explore the body, emotions, and breathing. The practice of holding
specific poses results in sufficient increase of flexibility over time. Yoga is characterized as a
whole-body fitness and wellness program.
Pilates is another whole-body fitness and wellness program. It emphasizes muscle control by way
of mental determination. The practices are a holistic form of exercise attempting to strengthen
the postural muscles and create a balanced core to support the spine.
There are a number of benefits that arise from a regular stretching routine. However one positive
should be enough to convince someone to monitor their range of motion. Great flexibility improves
muscular endurance and muscular strength. The degree of benefits depends on how much stress
is put on the muscle, and this ranges from medium to heavy.
Flexibility is important…
The importance of flexibility must be understood in order for the individual to test and utilize all its
benefits. Good flexibility means that the range of motion around joints is ample enough that they
do not limit mobility.
A lack of flexibility will cause lower back pains and chronic muscle stiffness. Tremendous
limitations ensue due to a lack of flexibility. Knowing which stretches aid which specific need is key
to maintaining flexibility. A whole-body fitness and wellness program is advised for any individual.
Unfortunately, a lack of daily stretching does not aid any positive physical progress. The minimum
amount of stretching daily is 10 minutes. The proper amount to ensure fitness for life is 30
minutes.
Understand the two ways of stretching: active, in which you hold the body part to be stretched,
and passive, in which a partner holds another in the stretched position; within these ways there
are specific types.
Static stretching is the method that does not activate the stretch reflex. The stretch reflex is the
knee jerk seen when acute pressure is applied to the tendon. This activation causes muscle
contraction rather than muscle elongation.
PNF Stretching stands for proprioceptive neuromuscular facilitation. This is the technique in
which a fully contracted muscle is stretched by moving a limb through the joints range of motion.
Ballistic Stretching is a form that deserves caution, and is not advised for non-athletic individuals.
This form involves a quickness of jerking or bobbing trough the muscular range to force
elongation of the tissues. Use ballistic stretching only when recommended by a physician.
Dynamic stretching is recommended for anyone participating in an activity involving changes in
direction. Dynamic stretching is movement through the range of motion that does not go past a
neutral level of extension. This sort is similar to a warming up of the body by simulating the
movement specific to the upcoming activity.
Yoga is any of the exercise systems derived from Hindu yoga practices. Yoga involves static
stretches, called poses, which explore the body, emotions, and breathing. The practice of holding
specific poses results in sufficient increase of flexibility over time. Yoga is characterized as a
whole-body fitness and wellness program.
Pilates is another whole-body fitness and wellness program. It emphasizes muscle control by way
of mental determination. The practices are a holistic form of exercise attempting to strengthen
the postural muscles and create a balanced core to support the spine.
There are a number of benefits that arise from a regular stretching routine. However one positive
should be enough to convince someone to monitor their range of motion. Great flexibility improves
muscular endurance and muscular strength. The degree of benefits depends on how much stress
is put on the muscle, and this ranges from medium to heavy.

1717
Basic performance knowledge...
The average individual must possess the ability to meet elevated demands for periods of time to
train the heart and other systems to have a chance at battling viruses and diseases associated
with inactivity.
Regardless of talent level or accomplishments, an athlete will never reach his physical potential if
they cannot conceptualize these basic topics. Understand the fields in which these abilities are the
primary focused.
A level of muscular strength is needed in all individuals. It is the ability to generate force in a single
effort. Resistance, or weight, is used to accomplish a level of muscular strength. Concentration in
this results in strength, muscle size, and a connective tissue increase.
Aerobic power is the level of the maximum oxygen intake during exercise. The body undergoes
aerobic metabolism, which is a chemical reaction that uses oxygen to turn carbon and fats into
energy needed for any activity. The Vo2 Max is the scale used to monitor the degree of aerobic
power ability. Concentration in this area results in greater stamina and an incredible amount of
disease prevention benefits.
Anaerobic power is simply the ability to produce force quickly using the combination of speed and
strength. This power is a necessity in all explosive mechanic activities. It applies to jumping,
sprinting, and competitive lifting. Understand that the energy needed can only be sustained for
about 30 seconds due to rapid usage. The ability of an individual to exert force within this half
minute parameter is their anaerobic capacity.
VITAL TERMINOLOGY MUST BE UNDERSTOOD TO EXCEL.
Basic performance knowledge...
The average individual must possess the ability to meet elevated demands for periods of time to
train the heart and other systems to have a chance at battling viruses and diseases associated
with inactivity.
Regardless of talent level or accomplishments, an athlete will never reach his physical potential if
they cannot conceptualize these basic topics. Understand the fields in which these abilities are the
primary focused.
A level of muscular strength is needed in all individuals. It is the ability to generate force in a single
effort. Resistance, or weight, is used to accomplish a level of muscular strength. Concentration in
this results in strength, muscle size, and a connective tissue increase.
Aerobic power is the level of the maximum oxygen intake during exercise. The body undergoes
aerobic metabolism, which is a chemical reaction that uses oxygen to turn carbon and fats into
energy needed for any activity. The Vo2 Max is the scale used to monitor the degree of aerobic
power ability. Concentration in this area results in greater stamina and an incredible amount of
disease prevention benefits.
Anaerobic power is simply the ability to produce force quickly using the combination of speed and
strength. This power is a necessity in all explosive mechanic activities. It applies to jumping,
sprinting, and competitive lifting. Understand that the energy needed can only be sustained for
about 30 seconds due to rapid usage. The ability of an individual to exert force within this half
minute parameter is their anaerobic capacity.
VITAL TERMINOLOGY MUST BE UNDERSTOOD TO EXCEL.

1818
Speed Basics are…
All athletes must be required to understand the terminology in correlation with their specialty.
Communication between athlete and coach is vital. Just as coaches fully understand the sport at
which they teach, so the pupil must understand the skill in which they participate. Basic key terms
are used to define the phases.
The start is the most important aspect of any activity involving anaerobic power. This action
precedes all others. The objective is to overcome inertia; by beginning from a motionless state,
and exploding forward. This phase only lasts a number of steps and it also initiates the
acceleration phase.
The acceleration phase begins after the start; it lasts up until the point at which an individual
reaches maximum velocity. The parameters of the acceleration phase are within either the
beginning 8 to 12 steps, depending on the athletes bio-mechanical structure. It takes about 30
meters for humans to reach top speed, but only if its forward lean occurs the phase of maximum
acceleration.
After approximately 30 meters, the phase of maximum velocity occurs. This phase is the most
demanding on the body. An upright position will conform naturally because the weight of our
bodies feels lighter at our highest speeds. Because of this weightless feeling, proper cyclical
motion of the lower extremity is needed to control this phase. Its duration is limited to only a
second or two until a protective buildup of acids begins to break down our muscular efficiency.
The final phase now ensues in our muscles; this is the speed maintenance phase. Fatigue and
speed maintenance becomes vital. This is the process of deceleration, and only proper mechanics
can control how fast or slow we decelerate. Speed endurance, which is basically training the body
through runs activating the speed maintenance phase, is the only way to condition the body
against the natural acidic onset. Training speed endurance aids in our efficiency in the event that
these demands are called upon.
Speed Basics are…
All athletes must be required to understand the terminology in correlation with their specialty.
Communication between athlete and coach is vital. Just as coaches fully understand the sport at
which they teach, so the pupil must understand the skill in which they participate. Basic key terms
are used to define the phases.
The start is the most important aspect of any activity involving anaerobic power. This action
precedes all others. The objective is to overcome inertia; by beginning from a motionless state,
and exploding forward. This phase only lasts a number of steps and it also initiates the
acceleration phase.
The acceleration phase begins after the start; it lasts up until the point at which an individual
reaches maximum velocity. The parameters of the acceleration phase are within either the
beginning 8 to 12 steps, depending on the athletes bio-mechanical structure. It takes about 30
meters for humans to reach top speed, but only if its forward lean occurs the phase of maximum
acceleration.
After approximately 30 meters, the phase of maximum velocity occurs. This phase is the most
demanding on the body. An upright position will conform naturally because the weight of our
bodies feels lighter at our highest speeds. Because of this weightless feeling, proper cyclical
motion of the lower extremity is needed to control this phase. Its duration is limited to only a
second or two until a protective buildup of acids begins to break down our muscular efficiency.
The final phase now ensues in our muscles; this is the speed maintenance phase. Fatigue and
speed maintenance becomes vital. This is the process of deceleration, and only proper mechanics
can control how fast or slow we decelerate. Speed endurance, which is basically training the body
through runs activating the speed maintenance phase, is the only way to condition the body
against the natural acidic onset. Training speed endurance aids in our efficiency in the event that
these demands are called upon.

1919
Preventing injuries…
In order to prevent injury, simply stretch frequently. Conceptualizing the following concepts will
also assist in understanding how important flexibility is. Muscle tears, strains, and pops are due to
the "lack of", not due to the "Great amount of" flexibility and strength.
The inner muscles of the core, which create our abdominal region, measure our levels of core
stability. We must challenge this region multiple times per week because of a "lack of " strength
and flexibility in this area causes core instability; thus causing pelvic instability and injury if above
normal demands are placed upon this frequently used system.
Our neuromuscular responses are the proper sequences needed for efficient movements. For
example, running uphill cause the gluteus, quads, and calves to fire at a rapid rate and propel the
body forward. When a muscle contracts, the opposite muscle relaxes. For this reason, it is vital
that we train our bodies almost daily to slowly go through the desired running motions as drills
that will our neuromuscular system to instinctively react once called upon. If not, it causes a lack
of coordination, thus causing imbalances, and then injury.
The combination of the two preceding components makes up an individual’s bio-mechanics. In
order to improve bio-mechanical abilities, repetition of mobility exercises such as neuromuscular
dills combined with total strength and flexibility is the only method. Doing so will synchronize the
maximum output of our bodies mobile abilities.
Preventing injuries…
In order to prevent injury, simply stretch frequently. Conceptualizing the following concepts will
also assist in understanding how important flexibility is. Muscle tears, strains, and pops are due to
the "lack of", not due to the "Great amount of" flexibility and strength.
The inner muscles of the core, which create our abdominal region, measure our levels of core
stability. We must challenge this region multiple times per week because of a "lack of " strength
and flexibility in this area causes core instability; thus causing pelvic instability and injury if above
normal demands are placed upon this frequently used system.
Our neuromuscular responses are the proper sequences needed for efficient movements. For
example, running uphill cause the gluteus, quads, and calves to fire at a rapid rate and propel the
body forward. When a muscle contracts, the opposite muscle relaxes. For this reason, it is vital
that we train our bodies almost daily to slowly go through the desired running motions as drills
that will our neuromuscular system to instinctively react once called upon. If not, it causes a lack
of coordination, thus causing imbalances, and then injury.
The combination of the two preceding components makes up an individual’s bio-mechanics. In
order to improve bio-mechanical abilities, repetition of mobility exercises such as neuromuscular
dills combined with total strength and flexibility is the only method. Doing so will synchronize the
maximum output of our bodies mobile abilities.

THE BKD
Basic Knowledge Database
A research database brought to you by:
Guzman, Arzu, & Associates
The Academics & Athletics Academy for Excellence
The Popular Arts & entertainment Group
The Individual Development & Fortune Company

Collaborators
Sam Nash: IDFC Team Leader
Noelia Figuereo: AAAE Team Leader
Charles Graham Jr.: PAEG Team Leader
Julio Arzu: GAA Ltd. Executive Business Manager
Michelle Lamb: GAA Ltd. Efficiency Protocol Officer
Esteban Guzman: GAA Ltd. Individual Development Specialist

The BKD on Complete Daily Awareness
Welcome back to another memory update from our basic knowledge database; where a chunk
of knowledge is given in each bit to increase awareness, enhance skill acuity, or build memory
within your area of focus. This BKD is based on Student Complete Daily Awareness. Let’s begin...
Highly recommended is the “BKD”. This is a self-study life-micromanagement tool utilized by
motivated citizens and upcoming leaders. It contains a power vocabulary of practical answers
that generate real lifetime results and socioeconomic independence. All the research has been
done for you.
Just the presence of this knowledge guarantees that your preparedness for 21st century
abundant success is achieved with speed and convenience. Just one read is an awesome
experience that boosts your mental status and physical awareness in everyday life; many reads
will transform you.
Most importantly, this knowledge database gives you access to the leading-edge lifestyles of
international athletes, scholarship students, and existing community leaders of both the
present and future elite. In our opinion, there is no greater asset that can be offered.
About our work
My team and I create BKDs on Complete Daily Awareness. These are memory updates for rapid
learning in the areas of 21st Century Abundant Success. Outlining a basic knowledge database
specific to students, parents, athletes, professionals, entertainers, and entrepreneurs.
The first purpose of our innovation is to increase awareness; it is the knowledge of what is
acceptable and acting accordingly. Being aware of different problems and confronting them in a
manner to create a beneficial outcome.
The second purpose is to enhance skill acuity through physical development.
It provides us with the abilities we need to explore and interact with the world around us.
These are all complex physical tasks that require body strength, hand-to- eye coordination and
perception.
The third purpose is to build memory. It is our brains filing system. It contains everything we
have learnt. We can store an amazing amount of information in our brain -for example, as a
child we learned around ten new words a day, and eventually we know 100,000 or more. The
job of RGSC is to get you to the point and beyond as fast as possible.
The issues we address are centralized around the four most important concepts of the 21st
Century. The concept of 21st century abundant success; the concept of complete daily
awareness; the concept of the socioeconomic warzone; and the concept of the lacking.

Our Area of Subject Matter Expertise
The Six Fields of Independent Study
1) Academic Leadership & Excellence
2) Athletics Science & Sports Recruiting
3) Popular Arts & Entertainment
4) Holistic Fitness & Physique Preparation
5) Applied Socioeconomics
6) Familial Stabilization & Household Management
The 8 Specific Areas of Focus
1) Independent Music
2) Acting
3) Modeling
4) Dance
5) Sports
6) Fitness
7) Education
8) Family Life
BKD Concepts
The concept of 21st century abundant success:
Overcoming the most common major setbacks and instead accomplishing the most common
major goals; raising the level of competition in the socioeconomic war zone.
The concept of complete daily awareness:
There are certain factors of individual development that help us accelerate our progress
and bulletproof our chances of success. In the socioeconomic war zone, these factors are goal
understanding, heavy preparedness, and many resources. This aspect is vital if the mission is to
realistically overcome setbacks and accomplish goals; you must know them to know what to
look out for, and so on.
Goal understanding:
being aware of the most common major goals; to make sure you know where you are going;
Heavy preparedness:
being prepared for the most common major setbacks we will face in a lifetime.
Many resources:
having access the resources you need to accomplish all of these tasks and avoid losing time
searching for answers that are already present.
The concept of the socioeconomic warzone:
The Socioeconomic warzone is our name for the public in reference to the real-world
battle naturally taking place amongst all people aiming to live and thrive within it.
The concept of the lacking:
The lacking is our name for the individual state of being too unaware. Unprepared, or
under resourced to accomplish the most common major goals off the 21st century.

How To Use The BKD
Power Vocabs, Form Commands, And Conceptual Informative Phrases
This is the way we were taught to do it: Create flashcards of your vocabulary words, either
digitally or by hand. Review your cards once a day. Every time you get a card wrong, put it in a
section for cards you need to review frequently. When you get a card right, put it in a section
for cards you need to review less frequently. You can even score each card for how well you
remembered it and place it on a scale from 0 (review tomorrow) to 5 (review next week or
month). Follow your schedule and adjust as needed. Use software, if needed, to store and keep
track of your cards — just not to create them. Instead, create the cards yourself and add
context clues so they're relevant to you. From there, you're on your way.
The Rapid Mental Growth & Physical Development Methodology
There are six forms of training and study used with this tool in order to gain optimal
retention and practical application. It also includes “Program Design Trackers”, this is an archive
that records progress for future analysis of performance and presentation challenges assigned
by Instructor-Trainer Guzman. With this tool, the academy uses five forms of training and self-
study for practical application alongside optimal retention.
Matching tasks and category: a one or two player game where notecards are used to improve
concentration and memory by forcing you to remember the definitions associated with the
vocabulary written on the note cards.
Memory game: read and review conceptual informative phrases (CIPs) or power vocabulary
associated with your vClass or area of life micromanagement. Then recite without note to
evaluate your level of retention.
Word association game: pick a category; challengers go back, and forth reciting power vocab
associated with specific area we are enhancing.
High intensity presentation training: to increase memory and perfect your execution of the
delivery needed for recall optimization.
Program design tracking: a self-study tool for independent practice so when you rehearse on
your own; you can also send your stats to a specialist for further customization or analyzation.
Please Note: Enroll in a rapid learning program or club with Instructor Guzman for more in-
depth study.
The Mental and Physical Training for Individual Development
Mental Training
1) Set aside 15-30 minutes of no
disruption
2) Be ready to review, recite, & present
the “power vocab”
3) Have a pencil and notepad in hand
4) Each session requires a “Program
Design Tracker”
5) Always text, or email, your results and
questions to your Instructor Guzman
Physical Training
1) Set aside 15-30 minutes of no disruption
2) Be ready to review, recite, & perform the
“form commands”
3) Choose a comfortable in-home practice area
4) Wear loose clothing, setup yoga met, and
water bottle
5) Have a pencil and notepad in hand
6) Always text, or email, your results and
questions to your Instructor Guzman

A
`
Section: Program Design Tracker
__________________________________________________________________
Name: __________________ Challenge: __________________
Date: ___________________ Time Frame: ______________
(circuitsXrounds)
1 2 3 4 5 6 7 8
__________________1
__________________2
__________________3
__________________4
__________________5
(circuitsXrounds)
1 2 3 4 5 6 7 8
__________________1
__________________2
__________________3
__________________4
__________________5
(circuitsXrounds)
1 2 3 4 5 6 7 8
__________________1
__________________2
__________________3
__________________4
__________________5

AdvancedProgramDesign
objective
Inthisprogram,myobjectiveisto
ensurethatallindividualswhowish
toworkoutwiththeAAAEsystem
willaccomplishalloftheirfitness
goalswhilesimultaneouslygetting
intothebestshapeoftheirlives.

Focusonmasteryofthedesignated
BMM(basicmovementmastery)to
developalevelofmasteryofthe
necessarymovementsneededtoachieve
yourdesiredgoal.
GOAL1

FocusonmasteryoftheVTM(Video
TrainingMastery).Thisdevelops
muscularefficiencyandproper
executionofallthemovementsassigned
toyouinyourBMM.TheVTMgoalisfor
youtocompeteagainstthevideo
instructoruntilyoumemorizethe
routinesandcanperformthem
alongsidetheinstructor.
GOAL2

Level1Level1-Wetestbyperforming40total
repetitionsinaslittletimeaspossible,then
restinbetweenrepetitionsonlyforaslong
asyouneedtoinordertomaintaingood
form.Thismaybeanywherefromacoupleof
secondstoacoupleofminutesdependingon
yourfitnesslevel.Youcanbreaktherepsup
howeveryoulike.Dothemoneatatimewith
longbreaksinbetweenifyouneedto.With
enoughpracticeyoushouldbereadyto
movetothenextsteprelativelyquickly.
Beginner

Level2-Weperform10consecutivereps
inasinglesetwithaslittletimeas
possiblebetweenreps.Don’tsacrifice
goodformtodothemquickly–keepyour
repsclean.Restforaslongasyouwant
andthendotheother.Takeanother
breakandthendoitalloveragain.
Level2
Intermediate

Level3-Fortheadvancedparticipants,
theobjectiveistoperform20
consecutivecleanrepswithoutstopping,
restfor30seconds,thenperform20
morecleanreps.Atruemasterofthis
challengewillbeabletoperformall40
repsinlessthantwominutes.An
examplebeingtotakearound30seconds
tocomplete20pushups,restingfor30
secondsandthenperforminganotherset
of20pushupsbeforeitistimetomove
ontothenextexercise.
Level3
Advanced

PURPOSE
Toinstillfunctionalmovementsin
onesbodythatwillnotonlyaidin
energyincreaseandmetabolic
enhancementsbutalsoprevent
injury,sorenessandunwanted
weightgain.

STEP1
Step2
-Organizeapersonalfolderforyourself
whichcontainsallofthefilesdesignated
toyoubyyourholisticfitness
Memorize:“Thebodyisamazinginthe
sensethatithastheabilitytoadaptto
thedemandsthatareplacedonit.”The
saidprinciplestatesthatthebodyis
alwaystryingtogetbetteratexactlywhat
youpractice…

Week1
SunMonTueWedThuFriSat
VTM
Video
Training
Mastery
BMM
Basic
Moveme
nt
Mastery
VTM
Video
Training
Mastery
BMM
Basic
Moveme
nt
Mastery
VTM
Video
Training
Mastery
BMM
Basic
Moveme
nt
Mastery
OFF
Programdesignschedule

VTM
Video
Training
Mastery
BMM
Basic
Moveme
nt
Mastery
VTM
Video
Training
Mastery
BMM
Basic
Moveme
nt
Mastery
VTM
Video
Training
Mastery
BMM
Basic
Moveme
nt
Mastery
OFF
Week2

TBAOFFTBATBAOFFTBATBA
Week3

Week4VideoAnalysisEvaluation
(SingleMovement3-DayTrails)
Testing
4Moves
OFFTesting
4Moves
OFFTesting
4Moves
OFFOFF

Complete Daily Awareness Edition 1
All-Star Info Kit
Complete Daily Awareness Edition
Memory Updates for Rapid Learning in the
areas of 21st
Century Abundant Success.
Outlining a basic knowledge database specific
to students, parents, athletes, professionals,
entertainers, and entrepreneurs.
Check out our other
All-Star Info Kits
Student Edition
Parent Edition
Athlete Edition
Professional Edition
Entrepreneur Edition
Entertainer Edition
Holistic Fitness &
Physique Prep Edition
Mental Toughness &
Physical Courage Edition

BKD NOTES
SHEET
Name: ________________________________________
Class: ______________________ Topic: ________________________
Date: _______/ _____/ ________
Section ______
QUESTIONS NOTES
SUMMARY: Write 4 or more sentences describing specific learning from these notes.
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________

Athlete Basic Knowledge Database

Athlete Basic Knowledge Database

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