Resilient Athlete Roadmap

RESILIENT ATHLETE
ROADMAP
5-DAY PROGRAM TO BECOME A
RESILIENT ATHLETE
EVIN KEANE
CONTENTS
01 WHY BUILD A RESILIENT

BODY?
02 STEP 1: IDENTIFY WEAK

LINKS
03 STEP 2: RESTORE
STRUCTURAL BALANCE
04 STEP 3: BUILD FROM THE

GROUND UP
05 STEP 4: TRAIN STRENGTH

THROUGH LENGTH
06 STEP 5: TRAIN JOINTS &

CONNECTIVE TISSUES
07 5-DAY RESILIENT BODY

PROGRAM
08 THE EXERCISES
09 RESILIENT LIFESTYLE
@THE.ANCESTRAL.ATHLETE
DISCLAIMER
The information provided in this ebook book is intended for
general informational purposes only. It is not a substitute for
professional medical advice, diagnosis, or treatment. Always
seek the advice of your physician or other qualified health
provider with any questions you may have regarding a medical
condition or your individual fitness goals. w
The author and publisher of this book are not responsible for
any injury, illness, or adverse effects that may result from the
use or application of the exercises, workouts, techniques, or
dietary recommendations described within. The reader
assumes full responsibility for any actions taken based on the
information in this book.
Participating in physical activities, exercises, and fitness

programs carries inherent risks. It is recommended that you
consult with a qualified healthcare professional before
beginning any exercise program, especially if you have pre-
existing health conditions or concerns.
The author has made efforts to ensure the accuracy of the

information provided in this book at the time of publication.
However, the author and publisher do not warrant the
accuracy, completeness, or usefulness of the information. The
reader should use their own discretion and judgment when
following any recommendations, and the author and publisher
disclaim any liability for any claims or damages arising from
the use of this book.
By using this ebook book, you acknowledge and agree to

the terms of this disclaimer.
WELCOME
Firstly, I want to thank you for downloading my e-book and
congratulate you on taking your first steps towards athletic
resilience and away from having a body that suffers constantly
from injury, pain and stiffness.
Four years ago I took the same step that you have just taken
and it changed my body and my life. Just like you, I realised
that if I wanted to be pain and injury free, I would have to take
real responsibility and action for my body and my training.
For 5 years I suffered with chronic pain and stiffness and a

constant stream of recurring serious injuries as a result of my
sport. I dislocated both my shoulders multiple times and had
shoulder stabilisation surgery on my right shoulder. I fractured
my shin bone. I tore my ACL ligament and had ACL
reconstruction surgery. I spent years going to weekly physio
appointments just so I could make it from one game to the
next and last until the end of the season before my body broke
down.
Over the past 5 years I have been finding new, more effective
ways of training and creating my own system that has
completely transformed my body, my resilience to injury and
my athleticism.
I returned to play my sport last year and went through the

entire 10-month season completely injury free and without
once needing to set foot inside a physio room for treatment;
something I have never experienced before.
I feel stronger and faster than ever before, I no longer

experience the multiple days of pain and agony following a
tough game, my recovery is faster and I no longer need to
spend hours stretching and foam rolling. Now my mission is to
help as many athletes as I can to do the same and realise that
you too can play your sport with limitation, pain and fear of
injury.
WELCOME
This is exactly why I created this Ebook! I understand the
challenges athletes like you who want to compete at their
highest level without limitation and fear of injury are facing,
because I was that athlete for so long.
The sea of information on the internet making it impossible to

know what to do, the useless physio trips which don’t help to
provide answers or lasting solutions, the constant feeling of
being stuck in a never ending cycle of injury and pain. That’s
why I curated this guide - to simplify the process and provide
you with a structured program that has been proven time and
time again to get you the results you’re looking for.
I have distilled it down to the 5 training fundamentals that

completely changed my body and resilience! I have also
included a 5-day training program based on these 5
fundamentals for you to follow.
I sincerely hope that you enjoy this ebook and get the absolute
maximum value and benefits I know it can provide for you!
Yours in resilience,
Evin
WHAT LIFE WAS WHAT LIFE IS

LIKE 5 YEARS AGO LIKE TODAY
WHY BUILD A RESILIENT BODY?
A resilient body is fundamental to

compete at your highest level without
limitation
The opposite of resilience is pain, stiffness, frailty and injury!
One of the surest ways to fall behind your competitors and never
achieve your full potential as an athlete is by not being able to train
consistently and at your full capacity.
If you are constantly rehabbing and being forced to step back from
your sport because of a persistent or recurring injury, this makes it
extremely difficult to train consistently and reach your full potential.
Instead of training to maximise your abilities and optimise your

performance, you are always managing and nursing injuries and just
trying to survive from one session and game to the next.
And when you do train, you feel like you cannot access your body’s full
capabilities or push yourself as hard as you want to. On top of that, you
are always stiff and in pain and suffering a reduced quality of life
outside of your sport as a result.
The solution is to build a fundamental level of resilience in your body

through your training. This ebook will give you the 5 fundamental
training principles that are the most important to implement in your
training to build a body that is resilient to injury and moves without
pain and limitation.
WHY BUILD A RESILIENT BODY?
If your body lacks a fundamental level of athletic resilience, here
are some of the symptoms you are likely experiencing:
Suffering constant recurring injuries

Chronic pain and stiffness
Your recovery from injury is slow
You never feel like you have fully recovered from your injury and
are stuck in a constant cycle of “quick fixes”
You need to “loosen out” for 30 minutes before training and
competition with foam rolling and stretching just to feel ready
Have fear & avoid certain movements and exercises because they
normally cause injury and pain
Regularly feel stuck at training & performance plateaus and feels
like you can’t break through without risking injury
You train and compete with a constant the fear in the back of your
mind of another injury being just around the corner
You feel like the next serous injury could be the one that will be
potentially career ending
If you have built a fundamental level of athletic resilience in your

body, here are some of the symptoms you are likely experiencing:
You rarely suffer injury

You can move smoothly through large ranges of motion
You recover quickly from training and competition and don’t feel
stiff and sore for the following week
You can train and compete without fear or limitation
You feel ready to move and train at any time of the day
You have a competitive edge because of improved mobility and
strength
Your body feels loose, open and moves freely and effortlessly
You can focus your energy on looking forward at ways to optimise
your performance and take your abilities to new levels
You feel like you can continue to play your sport
STEP 1: IDENTIFY WEAK LINKS
You’re only as strong as your weakest link
Identifying and training your weak links is one of the most important
things you can do as an athlete and is the first step along the journey
to building a body that is resilient to injury and moves without pain.
Most athletes tend to focus on strengthening their strengths.
The purpose of training is for you to become a stronger and more

resilient athlete that can perform to your maximum potential. But the
issue that most athletes face in their training is that they constantly
keep targeting and training their strengths. We do this because its
easy and comfortable.
But when you do this, your weaknesses become even weaker in

relation to your strengths. You'll often see athletes who look big and
strong, but then when they go out on the pitch they'll tear their
hamstring or they'll suffer an injury and are known as being “injury
prone”.
Your weak links are where your greatest potential lies!
Your weak links will typically be the areas you tend to avoid training or
have been ignoring. One of the greatest changes you can make that
will benefit your training and performance most, is to start focusing on
turning your weaknesses into strengths.
STEP 1: IDENTIFY WEAK LINKS
Some of the most common weak links I see in athletes are:
Weak tibialis muscle

Joint & connective tissue strength
Hip Mobility
Tight and weak hip flexors
Tight and weak adductors and inner groins
Weak shoulder rotators
Shoulder extension
Shoulder overhead range of motion
Spinal flexion
Weak feet
Do any of these areas sound like areas you struggle with? If so, you
need to identify your specific weaknesses and begin turning them into
strengths.
Because remember, a body with no weak links is a body with no

weak links!
STEP 2: RESTORE STRUCTURAL
BALANCE
Essential for avoiding overuse injuries

Structural Balance is one of the most important concepts for injury
prevention and strength gain. A lack of structural balance in the body
is a major injury risk and will lead to overuse injuries. On top of
increasing your likelihood of injury, the body will try to protect itself by
stalling strength gains and progress if it’s becoming more and more
out of balance.
Injuries generally happen on one side of the body or the other,

rarely both sides at the same time.
When you get injured, your body will try to minimise the load placed
on the injured area and as a result the area becomes even weaker and
less active than your strong side.
If you have had an injury in the past, or are currently rehabbing an

injury now, it’s essential to make sure that you restore structural
balance by bringing your weaker, injured side back to the level of your
strong side, both in terms of strength and range of motion.
Doing some extra sets and reps on your weaker side is the simplest
way to begin to restore balance.
The key areas you should consider structural balance in are:

Left to right
Front to back
Side to side
Tendon to muscle
Joint strength to muscle strength
STEP 3: BUILD FROM THE GROUND
UP
A resilient body can’t be built on weak

foundations
Prevention is better than cure when it comes to pain and injury, and
the stronger you are from the ground up, the more protected you are.
Using a bottom up approach is one of the best ways to ensure you set
up a strong first line of defence against injury!
The foot, ankle and lower legs are your shock absorbers.
A car without shock absorbers wouldn’t last very long before it starts to
break down, and the ride wouldn’t be so enjoyable either. The foot,
ankle and lower legs are your first point of contact with the ground and
act as your shock absorbers. Making sure that your shock absorbers are
strong and doing their job is essential to avoid excessive and
unnecessary impact at other joints in your body.
Over 50% of injuries sustained in sports are non-contact.
Most non-contact injuries will happen in the deceleration phase of

movement (when you are slowing down). By building strength from
the ground up you are improving your body’s ability to absorb impact
and force! The greater ability you have to absorb force, the more
protected you will be against that force and the better equipped you
are to distribute that force evenly throughout your body.
STEP 3
STEP 4: TRAIN STRENGTH THROUGH
LENGTH
Greater range of motion means greater

movement options and less pain
Training your body to be strong through larger and

larger ranges of motion is essential for moving without
pain and restriction and for your physical longevity! As
mentioned earlier in this ebook, the no.1 priority of your
body is to feel safe and avoid injury. When it comes to
movement, strength=safety. One of the primary reasons
you feel stiff and sore all the time is because you are not
strong at long ranges of motion and so your body
protects itself by creating tightness and pain.
Greater range of motion means you have much more

movement options and potential available to you. The
more movement options you have, the more you reduce
your risk of injury.
Most sports are unpredictable! They require your body to

be able to react and adapt to all kinds of positions.
Having greater range of motion gives you a greater
buffer against being exposed to a range where you may
become more compromised.
Injury happens when the load your tissue experiences is

greater than your load capacity. The more load capacity
you have in lengthened positions, the less space you
have in which to become injured!
STEP 4
STEP 5: TRAIN JOINTS &
CONNECTIVE TISSUES
All movement starts at the joint
Training the strength and resilience of your joints and

connective tissues has the potential to make or break
your athletic career!
Injury and damage to joints or connective tissues can

be catastrophic.
Muscle injuries are irritating and frustrating, but serious

damage to joint structures can be disastrous and
sometimes irreversible.
All movement originates at the joint, so if there is a

restriction or weakness at the level of the joint then you
cannot resolve muscles issues until the issues at joint
structure are resolved.
You can train the strength and of your joints and

connective tissues.
Your connective tissues have the same growth

properties as muscles. This means you can increase their
size, strength and tolerance to load with the same
principles of progressive overload over time.
Your muscles help you move, but your joints and

connective tissues hold you together.
5-DAY RESILIENT BODY PROGRAM
This simple 5-day program incorporates each of the 5

core pillars for building a body that is resilient to injury
and has freak levels of range of motion and athletic
ability. While everyone will have different weak links and
starting points, this program addresses some of the
most common weak links I have seen in the majority of
athletes.
MONDAY
EXERCISE SETS REPS
TIBIALIS RAISE 3 20
ATG SPLIT SQUAT 3 10 e/s
SEATED GM 3 12
TUESDAY
EXERCISE SETS REPS
KOT CALF RAISE 3 10 e/s
HEEL ELEVATED SS RDL 3 10 e/s
HANGING REVERSE SQUAT 3 10-15
5-DAY RESILIENT BODY PROGRAM
WEDNESDAY
EXERCISE SETS REPS
BUTTERFLY PULSES 3 15
ATG SPLIT SQUAT 3 10 e/s
COPENHAGEN PLANK 3 15 sec/side
THURSDAY
EXERCISE SETS REPS
TIBIALIS RAISE 3 20
SEATED GM 3 10
HEEL ELEVATED SS RDL 3 10 e/s
FRIDAY
EXERCISE SETS REPS
KOT CALF RAISE 3 10 e/s
HANGING REVERSE SQUAT 3 10-15
BUTTERFLY PULSES 3 15
STEP 4
THE EXERCISES
HEEL ELEVATED SS RDL
This is just like a regular Staggered Stance RDL (an

excellent hamstring strengthening exercise). But
elevating the heel gives this a whole new feel and really
targets the strength through length of the glute on the
working leg and opens up a tonne of room in the hip
capsule. When done right, this will give you almost
instant results!
SEATED GOODMORNING
The seated GM is one of my favourite exercises for

athletes! The Seated GM is an absolutely amazing
exercise to strengthen and lengthen the adductors,
inner hamstrings and glutes, and is also a potent lower
back strength builder.
The key to getting the most from this exercise is to set

your feet up in a position where your ankles are slightly
in front of your knees.
STEP 4
THE EXERCISES
WEIGHTED BUTTERFLY PULSES
This exercise has had the biggest impact of any exercise

on my adductor strength and length.
I have tried to do this exercise for myself, and with my

clients, using just hands as resistance, but it just doesn’t
have the same effect as loading it up with dumbbells.
The key on this one is to keep it active.
You can do this by controlling the lowering of your legs

towards the ground and by squeezing your adductors to
lift the dumbbells.
Think of it like a bicep curl for your adductors!
STEP 4
THE EXERCISES
ATG SPLIT SQUAT
The ATG Split Squat just about beats the Seated GM for
my favourite resilience builder.
The list of benefits of this exercise are endless. In this

case our intent is to increase hip flexor length and begin
to strengthen the knee joint internally and its
connective tissues.
To do this, you need to focus on keeping the glute on

your rear leg squeezed as you eccentrically load the hip
flexor as you descend into the split squat. On the front
leg, the goal over time is to become comfortable loading
your knee in full flexion. This means allowing you knee to
go over your toe and aiming to get you hamstring to
fully cover your calf.
To get the biggest benefit, you should start with your

front foot elevated on some weight plates and then
slowly lower the height over time as you progress and
become stronger!
STEP 4
THE EXERCISES
HANGING REVERSE SQUAT
We used the ATG Split Squat to improve the ability of

our hip flexor to lengthen, and now with the reverse
squat, we are improving the ability of our hip flexor to
shorten. As mentioned earlier in this ebook, most
athletes tend to have tight and weak hip flexors and this
exercise will help restore that strength.
Being strong in a long and short position is extremely

important to create strong functional hip flexors.
And training this ability becomes even more important

as many people tend to loose both these ability by
spending long hours sitting!
The key to maximising your results from this one is to

minimise the rocking of your body.
This ensures you keep all the work in the hip flexors as
you lift the legs and are not just using momentum!
STEP 4
THE EXERCISES
TIBIALIS RAISE
The tibialis muscle is one of
the most under trained
muscles in the human body.
The tibialis muscle is one of
your first lines of defence
for absorbing force and
impact from the ground and
providing protection to the
rest of your body. It is also
essential to train the
strength of this muscle to
ensure structural balance in
your lower leg.
Perform this with your back

against the wall and feet
stepped away from the wall.
The further your feet, the
harder this will be. Keep a
slight engagement on your
quads and pull your toes
towards your face.
KOT CALF RAISE

The KOT calf raise is a not-
so-commonly utilised calf
exercise.
This exercise is extremely
important for training the
Soleus muscle, which is your
lower deeper calf muscles,
essential for protecting your
Achilles tendon.
The key to this one is

keeping your knee in front
of your toe all the time.
STEP 4
THE EXERCISES
COPENHAGEN PLANK
The Copenhagen Plank is one of the best exercises for

building strength and resilience in the groins and
adductors. This was the game changing exercise for me
for strengthening my groins.
If you are new to this exercise, start by first mastering

the bent leg version before progressing to the straight
leg Copenhagen Plank.
Once you are comfortable holding both the bent leg and
straight leg versions isometrically you can then progress
to dynamic reps to create real freak ability.
Important note: Be patient with your progression on

this exercise. The groins and adductors can be a
sensitive area to train, especially in the beginning so it’s
important to progress patiently.
RESILIENT LIFESTYLE
Along with your training, there are 2 other extremely
important factors that were fundamental for me when
getting out of pain and avoiding injury and optimising
my resilience and adaptations from my training;
nutrition and sleep.
NUTRITION
Nutrition plays a huge role in creating a body that is
resilient to injury and moves without pain. It takes
energy and nutrients to build strong healthy tissues. The
tissues in your body (muscles, ligaments, tendons) are
built directly from the food and energy you consume. So
the quality quality of your tissues will be a direct result
of the quality of the foods you consume on a regular
basis.
Nutrition is an area that we chronically over-complicate

to our own detriment. but if you want to maximise your
resilience and performance, simplicity is key. Your
nutrition and the foods you eat should do 2 simple
things:
1. Minimise inflammation
2. Maximise energy
To do this, here are 3 key things you need to do:
1. PRIORITISE PROTEIN
Protein is the most important macronutrient when it
comes to building a resilient body. Protein is essential
for repairing and building muscle and connective tissue
mass and maximising your adaptations and strength
gains from training. Higher protein intake will also result
in a leaner, stronger, more athletic and muscular body
composition. Having a lean and athletic physique is
essential for optimising injury resilience. Focus on
getting your protein from high quality animal sources
such as beef, lamb, organ meats, raw dairy and eggs!
You should be aiming to hit a target of 1g of protein per
lb of bodyweight per day.
NUTRITION
2. ELIMINATE SEED OILS & PROCESSED
SUGARS
This also extends to processed foods of any kind, but
eliminating seed oils and processed sugars is my
number 1 nutrition non-negotiable. Seed oils and
processed sugars directly increase the levels of
inflammation in your body and are the number 1
contributors to almost all chronic disease and health
issue people are experiencing in the modern world.
If you want to get out of chronic pain then you need to

minimise the levels of inflammation in your body and
these are likely to be the 2 biggest contributors. These
foods are heavily processed, contain endless lists of
unnatural chemicals and offer absolutely no nutritional
value. In fact, they may actually strip your body of the
essential nutrients it needs to thrive. Inflammation and
energy are on opposite ends of the same spectrum and
cannot be present together. Which one becomes the
dominant force in your body is up to you!
3. EAT FOR NUTRIENT DENSITY

Your muscles, joints and connective tissues need
nutrients in order to repair, grow, become stronger and
more resilient.
Nutrients (vitamins & minerals) serve as the building

blocks and fuel for your body's chemical repair and
growth processes. When your nutrition is devoid of
nutrients, your body's ability to perform these processes
diminishes, leading to a weakened immune system,
impaired muscle function, and slower recovery from
injuries.
In contrast, eating nutrient dense foods ensures that

your body has the resources it needs to optimise tissue
health and repair and grow stronger. Nutrition is not just
about eating for calories; it's about fuelling the intricate,
ongoing work of keeping your body strong and resilient.
SLEEP
Sleep is the cornerstone of a strong and resilient body
and is your body’s ultimate recovery tool. During the
deep stages of sleep, you body undergoes essential
repair and recovery processes that are crucial for
physical recuperation from and adaptation to training.
This period of rest supports the rebuilding of muscle
fibres torn during exercise, enhances the strength and
quality of connective tissues, and aids in the reduction
of inflammation in joints.
Enough quality sleep will positively impact every

single process and system in your body, but there
isn’t one process or system that won’t be negatively
affected by a lack of quality sleep.
A lack of sufficient quality sleep, will have a direct

negative effect on these repair and building processes,
leading to decreased performance and resilience, slower
recovery times, and increased susceptibility to injuries.
Here are 3 key things you can start doing right away to
optimise your sleep:
1. NO SCREENS BEFOR BED

Phones, tablets, laptops and TV screens all emit blue
light which suppresses the release of melatonin, your
sleep hormone. When the levels melatonin start to build
in your body it signals that it is time to sleep and blue
light can block the release of this key hormone. To avoid
this happening, turn off all screens 1-2 hours before bed.
To help further reduce your exposure to blue light you
can also wear blue light blocking glasses.
SLEEP
2. HAVE CONSISTENT SLEEP SCHEDULE

Aim to go to bed and wake up at the same time every
day, even on weekends. This consistency reinforces your
body’s circadian rhythm, which is your body’s sleep-wake
cycle, improving the quality of sleep.
3. OPTIMISE YOUR SLEEP ENVIRONMENT

Create an environment in your bedroom is conducive to
sleep by making sure it cool, quiet, and dark. Investing
in a comfortable mattress and pillows can also make a
significant difference. Consider using blackout curtains
or a sleep mask to block out light, and white noise
machines or earplugs to minimise noise disruptions.
Also, set a hard rule of no screens or other distractions
in the bedroom. Your bedroom is for sleep only and
should be set up in a way that promotes and prioritises a
quality night of sleep every night.
THAT’S IT!
Thanks again for downloading and using my e-book.
You are now fully equipped to get out of pain and build
a body that is highly resilient to injury.
I hope this ebook can help you make the first steps
towards a resilient athletic future without pain, frailty
and injury. Everyone will be beginning at different
starting points so take your time with it and don’t get
disheartened if it doesn’t work straight away.
As I mentioned in the foreword, I dealt with chronic pain

and stiffness and suffered serious injuries for 5 years and
it was by using the 5 fundamental principles I have
shared with you in the ebook that I transformed my body
from injured, in pain and frail to having freak levels of
ability and resilience to injury.
I know how frustrating it is to feel like progress is slow

and nothing seems to be working, but when you focus
on getting just 1% better every day this will add up to a
huge change over time.
The road isn’t linear and setbacks are to be expected and

are part of the journey. So don’t be so hard on yourself
when they happen - you only fail when you give up!
Trust the process. Put in the consistent work. Keep

making the incremental progress each day. This is what
will allow you to wake up one day no longer suffering the
pain, stiffness and frustration that constant recurring
injuries brings. Instead, you will be strong, mobile and
resilient and excited to move and train each day!
NEXT STEPS
The best way to streamline your progress is by following
a specific progressive program that is designed to
achieve the outcomes you want. This is exactly what my
online programs and coaching provides.
Best place to start to get out of pain,

improve range of motion and build a
strong foundation of resilience to
injury.
MORE INFO
My 12-Week Athletic Optimisation

Blueprint Program is the most
comprehensive and complete athletic
resilience and performance program
I have created to date.
MORE INFO
If you want to learn more about how

1-1 coaching may be the best option
for you to achieve your training goals
and how I can help you achieve them,
then book your free discovery call
with me below
BOOK FREE CALL
TESTIMONIALS
Evin’s program ticked all the boxes for me!

I wanted to improve my athletic ability, become more
explosive and become more resilient to injury.
I'm up on all my lifts. My body definitely recovers a
whole lot quicker. Last season before I did anything
like your stuff, the body would be awful sore for days
on end after training. Especially on the soft ground my
back and my hips would always be at me and I've none
of that now this year, which is definitely one thing I'm
noticing.
I'm definitely seeing a transfer over to the pitch. When
I reached out to you at first, the main reason was
because not a lot of the gym work I was doing did
transfer over. So I definitely got a huge benefit from it.
- Cormac, Senior Hurling Athlete
Before I reached out to Evin I had ongoing issues with

tendonitis in both knees. This was restricting my
output on the pitch and really frustrating me.
Upon first meeting with Evin, I felt he could relate to
me due to the path he’s been on himself with some big
injuries. This was testament that he knew what he was
talking about and gave me full confidence to work with
him.
The pain in my knees completely disappeared which
was the goal from the beginning. I now feel even more
powerful as an athlete and really understand the
fundamentals of achieving your potential. I’m playing a
lot more regularly for my club than I was last year and
that’s testament to the work I have done with Evin over
the off-season.
- Kevin, Dual GAA Athlete

TESTIMONIALS
The main reason I joined the program was because over

the last 3 years I've struggled with little niggly injuries.
I've torn a ligament in my left ankle. I've had an
Achilles injury on the right Achilles that I've been
struggling with. I had a surgery on my meniscus in my
knee as well. I had a few hamstring tears & all the other
common injuries that you get in GAA. But I guess the
main reason was stiffness & soreness between sessions
that was hindering my performance & training.
I definitely feel more mobile, particularly in the hips,

knees, ankles. I have a wider range of motion. I feel
fitter. I feel leaner. My recovery is definitely better and
a lot faster in between matches & training and I
definitely haven't seen the physio as much as I used to
be seeing the physio. The training app was absolutely
great and you had a clear plan for the week ahead for
the entire 12 weeks.
I think this program is perfectly accustomed to the

modern GAA player and I'd highly recommend this for
anyone out there that's struggling with any niggles or
anyone that has had a serious injury in the past.
- Mark, Inter County GAA Athlete

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RESILIENT ATHLETE

01 WHY BUILD A RESILIENT

02 STEP 1: IDENTIFY WEAK

04 STEP 3: BUILD FROM THE

05 STEP 4: TRAIN STRENGTH

06 STEP 5: TRAIN JOINTS &

07 5-DAY RESILIENT BODY

Participating in physical activities, exercises, and fitness

The author has made efforts to ensure the accuracy of the

By using this ebook book, you acknowledge and agree to

For 5 years I suffered with chronic pain and stiffness and a

I returned to play my sport last year and went through the

I feel stronger and faster than ever before, I no longer

The sea of information on the internet making it impossible to

I have distilled it down to the 5 training fundamentals that

WHAT LIFE WAS WHAT LIFE IS

A resilient body is fundamental to

Instead of training to maximise your abilities and optimise your

The solution is to build a fundamental level of resilience in your body

Suffering constant recurring injuries

If you have built a fundamental level of athletic resilience in your

You rarely suffer injury

You’re only as strong as your weakest link

Most athletes tend to focus on strengthening their strengths.

The purpose of training is for you to become a stronger and more

But when you do this, your weaknesses become even weaker in

Your weak links are where your greatest potential lies!

Weak tibialis muscle

Because remember, a body with no weak links is a body with no

Essential for avoiding overuse injuries

Injuries generally happen on one side of the body or the other,

If you have had an injury in the past, or are currently rehabbing an

The key areas you should consider structural balance in are:

A resilient body can’t be built on weak

Over 50% of injuries sustained in sports are non-contact.

Most non-contact injuries will happen in the deceleration phase of

Greater range of motion means greater

Training your body to be strong through larger and

Greater range of motion means you have much more

Most sports are unpredictable! They require your body to

Injury happens when the load your tissue experiences is

All movement starts at the joint

Training the strength and resilience of your joints and

Injury and damage to joints or connective tissues can

Muscle injuries are irritating and frustrating, but serious

All movement originates at the joint, so if there is a

You can train the strength and of your joints and

Your connective tissues have the same growth

Your muscles help you move, but your joints and

This simple 5-day program incorporates each of the 5

This is just like a regular Staggered Stance RDL (an

The seated GM is one of my favourite exercises for

The key to getting the most from this exercise is to set

This exercise has had the biggest impact of any exercise

I have tried to do this exercise for myself, and with my

The key on this one is to keep it active.

You can do this by controlling the lowering of your legs

Think of it like a bicep curl for your adductors!

The list of benefits of this exercise are endless. In this