THE 3.5.9 PROTOCOL MISSION, VISION, APPROACH & METHODOLOGY.

We are obsessively committed to:

• your health & fitness gains
• your GPP (General Physical Preparedness) 
• your GSP (General Scholastic Preparedness)
• your overall meaningful development

Including all the above and in coordination with The Arena Disciplina, we are intent on providing a fun, motivating, accountable atmosphere while harmoniously focusing on your health, wellness and personal development.

Why "Reflect Discipline"

We want to impact lives. 

We want to impress upon you to take seriously the responsibility and privilege of being a good steward to your one and only body.

We want everyone doing ordinary movements extraordinarily, well including your everyday, mundane routines by instilling disciplined fundamentals & purposeful functions in your training workouts for your General Physical Preparedness.

Why "Reflect Discipline" 

The 3.5.9 Protocol training adheres to the intentional use of Power, Strength and Speed components while insisting upon pain-free ranges of motion.  

The Workout Challenges found in The Arena Disciplina adhere to the methodology of The 3.5.9 Protocol.  Join The Arena Disciplina now!

Why "Reflect Discipline"

For further reading to the approach, read this.

The 3.5.9 Protocol adheres to the training regimen as follows:

• 3 reps at a heavy weight/greater difficulty/most challenging movement. This is the POWER component, then immediately into,

• 5 reps at a medium weight or a medium difficulty. This is the STRENGTH component, then immediately into,

• 9 reps at a lighter weight or a much less difficulty. This is the SPEED component.

One “round” is a whole 3.5.9 sequence and gets performed 3-5 times per exercise.  

For further reading on the approach, read this.

The exercise movements in The Protocol need to be confident, quick, controlled, stable & fluid, and worked within a pain-free range of motion.

Along with your power, strength and speed, your balance, coordination and agility will improve as well. This is exciting! Just stay consistent!

Read the FAQ on how much rest is encouraged and, if you don't have a gym to go to, the minimum equipment needed to start getting more powerful, stronger and faster in your garage, basement or spare bedroom. Let's do this! 

• Dropping the weight or failing to execute the requisite repetitions for the entire 3.5.9 Protocol scheme would indicate that the athlete needs to drop the weight to an amount that he/she can effectively execute according to the Protocol.

• Compound movements: Squat, Deadlift, Shoulder press, Bench press

• Olympic lifts: Clean, Clean & Jerk, Snatch

• Specialty movements: Sumo Dealift high-pull, Turkish getup, Kettlebell

• Gymnastics movements: all bodyweight exercises

• Cardiovascular: running, rowing, biking, sustained high heartrate