Pinned
Oct '25 •
Daru Strong Club — How to Navigate & Win Every Day
Welcome to the Daru Strong Club. This is your training ground for total human optimization—mind, body, and spirit. The goal is simple: build discipline, stack small wins, and grow with a community that holds you to a higher standard. Inside, you’ll post daily, track progress, learn, and get direct coaching in live Q&As. Below is your clear, step-by-step playbook. Save it. Use it. Live it. Quick Orientation (what’s where) - Home / Community Feed: Daily posts, announcements, wins, and conversations. - Classroom / Courses: Programs, templates, and resources. - Calendar / Events: Live Q&A schedule and upcoming sessions. - Members: Connect, DM, and form accountability squads. - Search: Find posts, topics, or answers fast (use keywords like “ruck,” “nutrition,” “mindset”). - Notifications / DMs: Turn on notifications so you don’t miss live calls, replies, or tags. Tip: Pin important posts (rules, starter guides, templates) and follow the “Announcements” category. Daily Operating System (Mon–Sun) Do these in order. They take 10–15 minutes and set the tone for your day. 1) Affirmations (post in Affirmations) When: First thing in the morning—before life gets loud. Why: Prime your nervous system, align intention with action. How: Keep it short, specific, and identity-based. Template: - I am ______ (identity you’re building) - Today I will ______ (one non-negotiable action) - I reject ______ (distraction or vice)Example:“I am a disciplined father and athlete. Today I will complete my training block and 20 minutes of mobility. I reject excuses.” 2) Public Journal (post in Public Journal) When: Morning or midday. Why: Transparency creates accountability; clarity beats motivation. How: Three prompts—keep it real. Template: - What I’m feeling / thinking: ______ - What I’m focused on today: ______ - Obstacle & plan: ______ → ______Example:“Feeling under-recovered. Focus: hydration + protein. Obstacle: late meetings → Plan: train at 6 pm, prep shake at 5:30.”
9h •
Expansion
What I’m feeling / thinking: Feeling good. New athletes have joined the program, and I’m genuinely excited about their growth and development. Momentum is building through service and consistency. What I’m focused on: Delivering the best training sessions possible this week. Continuing to bridge rugby athletes into the Jiu-Jitsu program and expanding their skill sets through intelligent exposure. Obstacle and plan: Energy management is the challenge. The plan is sustainability — pacing output, protecting recovery, and avoiding burnout so quality remains high.
9h •
This Mornings training session
Upper Body — Hypertrophy (Controlled Intensity) Goal: Build muscle through quality volume while keeping recovery high Rep Focus: Moderate → High Rule: Main lifts work harder. Accessories stay smooth and clean. --- Dynamic Warm-Up (8–10 min) Banded pull-aparts × 15 Scap push-ups × 10 Arm circles (small → large) × 10 each direction Thoracic rotations × 8/side Banded rows × 12 (1s squeeze) Light push-ups × 8–10 --- Main Work — Hypertrophy Focus 1. Barbell Bent-Over Row (Primary Pull) Sets/Reps: 4 × 10–12 Load: ~65–70% 1RM RPE: 7–8 Rest: 60–75 sec Focus: long range, controlled stretch, hard squeeze. This is the main back driver. --- 2. V-Grip Landmine Row Sets/Reps: 3 × 10–12 Load: Moderate RPE: 6–6.5 Rest: 60–75 sec Focus: constant tension, stable base. Leave reps in reserve. --- 3. Close-Grip Bench Press (Primary Press) Sets/Reps: 3 × 8–10 Load: ~70–75% 1RM RPE: 7–8 Rest: 75–90 sec Focus: elbows tucked, smooth tempo, controlled aggression. This is the main press. --- 4. Shoulder Press (BB or DB) Sets/Reps: 3 × 8–10 Load: ~60–65% 1RM RPE: 6–6.5 Rest: 75–90 sec Focus: stacked ribs, clean reps, no grind. --- 5. Face Pulls Sets/Reps: 3 × 12–15 Load: Light–moderate RPE: 6 Rest: 45–60 sec Focus: scapular control and shoulder longevity. --- Rest Guidelines 10–12 reps → 60–75 sec 8–10 reps → 75–90 sec 12–15 reps → 45–60 sec Main lifts create stimulus. Accessories support volume and recovery. If you want this progressed over weeks or paired with a lower-body hypertrophy day, I’ll map it cleanly.
11h •
January close out
Hit 231 down 5.5 pounds 5 chins Pressing overhead 20kg bell left hand Starting a journal to organise my work and responsibilities Feb goals Hit 225 Be able to do pull-ups palms away Press overhead with the right arm 5kg Complete my to do list every day ..
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