Free Download · PDF Guide
Free Guide to Strength Training.
Get Stronger for Life
- The 10 principles behind real, functional strength gains
- The four movement patterns that build a body for life
- How to train at the right intensity, recover, and stay consistent
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10 Commandments
The scientific principles behind every VAMOS programme
4 Patterns
Squat, hinge, push, pull — train the way you're designed to move
2–3 /wk
All it takes to build lasting strength at any age
100's of Athletes
Data-informed coaching distilled into one simple guide
Inside the Guide
The 10 Commandments of VAMOS Strength Training.
The scientific principles that underpin everything we do, distilled from coaching hundreds of athletes and the strength data behind real, functional gains.
01
Do the correct exercises.
02
Master the technique.
03
Follow the plan.
04
Be consistent.
05
Think long term.
06
Train at the right intensity.
07
Push to overload.
08
Train 2–3 times per week.
09
Allow 48 hrs recovery.
10
Respect the workout structure.
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