@brandon_trajano
Instagram · Speaker address
@brandon_trajano This is how to get more athletic without getting burnt out. This video is 100% inspired by @joshualeeclay YouTube video “What you’re still getting wrong about training” I highly recommend checking his stuff out. Comment “weapon” for my full athletic weapon guide
Performance
Video #29674 · Speaker address
[01]
The creator explains a three-step process for becoming a more well-rounded athlete without burnout. He first breaks down the scientific principles of residual training effects and training frequency using charts, then guides the viewer to rank their personal athletic goals, assess their available training time, and finally use provided volume guidelines to structure a personalized program.
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[05]
What stops the scroll in the first 3 seconds
Title hook · 55%
How to Become Harder to Kill (The 3 Step Process to Becoming an Athletic God)
Verbal hook · 30%
Everyone wants to be strong, powerful, athletic, shredded, and have the endurance of a god.
Visual hook · 15%
A collage of four highly athletic men (a CrossFitter, David Goggins, Usain Bolt, and a UFC fighter) serves as the background, immediately establishing the video's aspirational theme of peak physical performance.
[06]
Steal this for your own video
How to Become (The Step Process to )
[07]
The promise the opener makes, and how the video pays it back
Hook
Identifies a universal aspiration and immediately contrasts it with the common, painful failure associated with pursuing it, promising a better method.
Payoff
A final, direct call-to-action that offers an even more comprehensive guide or resource in exchange for a specific engagement action (e.g., a comment), functioning as a lead magnet.
[08]
The structural pattern this video runs on
Framework
The Expert Guide Blueprint
To deconstruct a common, aspirational goal that often leads to failure. The narrative establishes authority by revealing foundational principles, then guides the viewer through a multi-step, personalized framework to achieve the goal successfully and sustainably.
The Scientific Foundation
Introduces core, often technical, principles or concepts that underpin the creator's methodology. This is supported by visual data (charts, graphs) to build credibility and explain the 'why' before the 'how'.
The Frequency Matrix
Translates the abstract foundational principles into a tangible rule or system, often presented in another data-rich visual. This beat bridges the gap between theory and practical application.
The Personal Prioritization Gauntlet
Shifts the focus to the viewer by providing a list of relevant variables and instructing them to rank these according to their personal goals. This makes the advice feel customized and actionable.
The Practical Constraints Filter
Forces the viewer to assess their real-world limitations (e.g., time, resources, energy). This grounds the aspirational goal in reality and ensures the proposed solution is sustainable.
The Quantifiable Volume Guide
Provides specific, data-driven guidelines and metrics for the viewer to follow. This is a high-value 'screenshot moment' that offers concrete, prescriptive advice.
The Grand Synthesis
Summarizes how all the preceding elements (principles, personal goals, constraints, and guidelines) integrate into a cohesive, personalized plan. This beat delivers the final 'aha' moment and the complete solution.
This is how to get more athletic without getting burnt out. This video is 100% inspired by @joshualeeclay YouTube video “What you’re still getting wrong about training” I highly recommend checking his stuff out. Comment “weapon” for my full athletic weapon guide
title · beginning
How to Become Harder to Kill (The 3 Step Process to Becoming an Athletic God)
title · middle
RESIDUAL TRAINING EFFECTS
title · middle
Training Frequency
title · middle
Rank Athletic Qualities to Your Goals
title · middle
Ask yourself how much time can I dedicate to training
title · middle
Volume Guidelines
title · end
Put it all together
call-to-action · end
Comment “Weapon” for my full athletic weapon guide
Everyone wants to be strong, powerful, athletic, shredded, and have the endurance of a Good. So they chase it all at once. But that leads to them better injured and burnt out. Here's how to actually improve multiple athletic qualities all at once. Better before we get into that, we have to first understand two things. Minimum effective dose and residual training effects. These basically just tell us how often we actually have to train a quality before we start to lose it, which is exactly what this graph shows. And this graph shows us how often we should be training a certain athletic quality if we wanna develop or maintain it. But now that we understand this, let's put it all together to make us more athletic. Before you try and go and get more athletic, it is so important for you to understand your actual goals. So these are the main five athletic qualities that I like to target. Out of these five, choose your top three. And out of the top three, rank them one, two, and three. So now that you know now you understand what's important to you, and that's what you should spend the most time doing. Better you could focus on one or two, and the rest go in maintenance mode. But this is only one piece to the bigger puzzle. Now that you understand your goals, you have to understand how much time can you actually dedicate to training. Right? You have to figure out how many days per week can you train, how much time per day can you train, and can you actually recover from the training. Most people overshoot themselves and try to do too much. They try to worse out for two hours a day. It never ends up working out. Find something that you can stick to, be consistent to, and recover from. And before I teach you guys how to put it all together, here are the volume guidelines per week on each quality. Feel free to screenshot this. Now you put it all together and make your program. You understand your goals. You understand the amount of time that you can dedicate and recover from your training, and you understand the volume recommendations for maintenance versus improving. And that's how you train multiple athletic qualities at once without getting burnt out. And if you want my full guide that goes into detail of how to do all of this, comment WEAPN and I'll send it over.