Dunamis Health & Performance

04/30/2026

Need to improve sprinting but can’t get out to the track?

Here’s a progression I do with all my athletes…no matter the size:

1) Low squat foot jumps (work on ankle stiffness as the priority)

2) Move into Supercat double squat jumps (first contact is hard with solid ankle, get off ground fast, produce lots of force)

3) Triple broad jump (cat like bounding, think explosive starts in sprinting with good hip extension and power)

4) Sled push (here is a 6 sec heavy push on my Force Treadmill at 75 load—solid starts with good ankle stiffness)

5) Curve treadmill top end single leg turnover (contact ground underneath hip from ball of foot, fast turnover)

6) 5 sec eccentric lunge right into plyo stride (control the eccentric then explode staying on toes)

7) Speed double Russian lunge jump with hip swivel (this one takes some work).

Comment below with questions!

04/25/2026

This is for the 40 year old man who has worked so hard building an amazing life for his family, built his business, but has lost his athleticism and physical prowess in the process…

And you want it back!

But you don’t know how to fit this in your busy life.

You realize that what worked for you in your 20s isn’t working for you now.

You don’t have 2-3 hours per day to workout.

You keep starting back up but life comes in and you quit again and again.

This is what the Dunamis POWER method addresses.

I train the top 1% athletes and I know what works to get results in the least amount of time.

I didn’t build my best physique in my 20s, but my 40s when my life was busier and harder.

And I’m going to walk with you on how to do this in your real life.

Apply here:

http://www.DunamisXP.com

04/20/2026

Don’t let the IG gurus sell you another extreme just for likes.

You are allowed to enjoy some life and can still be healthy and ripped while doing so.

You just need to know what the trade offs are and how to properly manage them.

I fit exercise and results in busy lives.

I also show goi how to get results while still living your life.

This is a real system. Not a hyped up 90 day challenge.

This is health on ALL levels.

04/19/2026

Everyone wants to do the fancy exercises…

The plyos, the speedwork, the agilities…

But if you want to be safe, have a long career, and tap into more of your potential…

You must master controlling position, and then landing at high force, high velocity and know how to lengthen muscles rapidly eccentrically to be able to properly absorb force.

Without mastering these basics, you won’t open up new levels of performance, and at worst you will get injured.

Master the basics. The pros just do the basics with much more precision and duration.

04/18/2026

04/17/2026

I have always used whiteboards to get everything out of my filled mind.

It’s a great tool to go from a mental to physical practice. However…

When I look back at my whiteboards so little of anything that was on there truly came to fruition.

Good ideas mean nothing without ex*****on.

If you have 10 good ideas and you do every single one of them only part way, you still have nothing at the end.

The key to getting things accomplished is structuring your days. You cannot get time back and this is all you have.

So keep it simple.

First, you must find your three non-negotiables that make up the biggest priorities of your life. If they are not a part of your life, they really aren’t a part of you. If you say they are important they must be made first priority.

Next, you have to win the morning.

I am not a morning person. I was always a night owl. But I have learned that how you start your day either multiplies your time or waste your time later. Win the morning.

When it comes to your daily habits, you have to make as many habits as possible automatic, so you can preserve willpower and discipline.

This happens by preparing ahead of time so it’s already done.

Fill the glass of water, lay out your clothes, have food already prepared or ready to cook first thing. If you do this the night before you don’t have to think in the morning—you just go.

The end of the day is to evaluate what went well and to prepare for tomorrow’s tasks. This doesn’t take long, but it can make or break an entire day.

Take the last 30 minutes of your day to wind down appropriately so that you can sleep and recover. Nothing is worse than waking up tired and exhausted when you’re trying to win the morning. Protect your sleep, protect your recovery, prepare to win the day.

If you want 30 days of this laid out for you, DM me the word “blueprint” and I will send you my 30 day habit formation guide for free.

04/09/2026

Every struggle is a blessing with the right attitude.

Every failure can be a success.

Every pain can be someone’s blessing.

Every obstacle is the lesson.

Every heartbreak is the seed for new life.

Keep going.

The realization of dreams come when you least expect it.

04/07/2026

Eating healthy does not have to be hard or expensive.

Simple hacks on what to buy, where to buy, how to prep, and understanding how to cook easily so you’re not wasting time.

When you form and integrate these habits, eating becomes enjoyable, healthy, and fuels you so that the rest of your day is more productive.

Plans like this are integrated throughout my entire system I walk through with all my clients.

If you’re ready to fit a healthy lifestyle into the rest of your busy life, then let me know.

04/07/2026

If you want to get to the place of your dreams, you have to move.

Most people refuse to move because they think they need the whole plan laid out before them.

But God shows us the way one step at a time.

God gives us enough light just to see the next steps.

Even when we’re on the precipice or side of the cliff.

If you follow the light, you can safely take your next step. But you can’t see any further until you take that step.

Then the light shows the next part of the path.

You have to move. There’s no other way.

One step at a time.

Don’t ever stop.

04/06/2026

Don’t just provide cool toys for your family…

You have to be the dad and the leader who can show how to do it!

age and dizziness are never excuses for you to be out of shape and incapable of doing the same things you want your kids doing.

You used to be that. But you lost yourself while you were building your empire and your family.

And now you don’t know how to get it back because you’re still thinking you have to do the program you did when you were in your 20’s.

Those programs worked then, but not for you with your crazy busy life.

This is what I do.

I maximize efforts for the top 1% athletes in the world. And I can maximize your time as well.

I didn’t build my physique until I was in my 40s. I used to be the same way. I built the business at the expense of myself.

Then I learned how to integrate my proven programs into my life. That was the game changer.

I didn’t need to write better programs. I needed to operate on all cylinders.

once I was able to take my proven workouts and understand how to modify them for real life challenges, I was able to not only get back, but exceeded my athleticism. I had as a D1 college athlete.

And you can too.

DM me “blueprint”and I will get you started with my free daily habit program. Then let’s talk.

04/04/2026

We say we believe …

But do our daily actions truly express this?

I think it’s more likely that we WANT to believe.

We WANT to believe we are fully saved from our failures. That God actually is for us and not waiting to punish us. That Jesus truly knows our sorrows and that we can live free.

If we truly believe this, if we truly knew that Jesus saw each and every one of us when He was on the cross and said, “You are worth it. I love you. Live the life meant for you.”

How would you live?

Knowing that Hebrews tells us that we only please God through faith, I believe the biggest act of faith is to live believing this and acting out of this belief even when the world around us seems to tell a different story.

It’s time to let go.

Time to walk in faith.

Live.