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The Coherence Training Manual teaches you how to build a body that holds up under pressure—by stabilising your training, your recovery, and your internal rhythm.
Inside, you’ll learn:
Why flow emerges only after repetition, not before
How to train hard enough to matter—and how to recover like it matters
What it means to learn the grammar of training before you speak the language of progress
Why intensity, volume, rest, and frequency aren’t modular—they’re interdependent
How to structure a week that adapts, not just exhausts
You’ll also get a breakdown of real-world intensity systems—Super Squats, Doggcrapp, Mountain Dog—and how to use them to build tissue, express force, and repeat effort under fatigue.
This manual is the starting point.
It’s not designed to entertain you. It’s designed to discipline you—to give you a framework that holds, week after week, so you can stop improvising and start adapting.
If you’re ready to stop training at random and start training like it means something—download it now.
This manual isn’t a diet plan. It’s a framework for understanding how your body handles food—what it absorbs, what it resists, and what it needs to actually make progress.
Most plans start with macros or calorie targets. This one starts with digestion. If your meals don’t land clean, none of the numbers matter. You won’t build, you won’t cut, and eventually, you’ll blame yourself for something that wasn’t working in the first place.
This is a practical guide to getting the basics right:
Building meals that your body can use
Knowing when to eat more, and when to pull back
Creating rhythm so hunger, recovery, and energy show up on time
Adjusting without guesswork or panic
Moving between phases—cutting, growing, holding—without losing control
If you’ve done the plans, hit the walls, and found yourself stuck in the same loop again—this is the manual to get out of it.
It won’t tell you what to eat. It will teach you how to eat in a way that your body can actually use.