The Athletic Recode Training System CC

What is GOATA Movement
GOATA (Greatest Of All Time Athletes) is the science of observing human movement
patterns in slow motion. Via slow motion video technology, we are able to recognize
and compare the identical movement patterns of crawling babies, bipedal indigenous
tribes, Injury resistant movers that stand the test of time & Elite Super Athletes. These
athletes have had multi decade careers and were non-contact injury resistant. Some
examples of these athletes are Michael Jordan, Tom Brady, Deion Sanders, Pele,
Maradona, Serena Williams, Jerry Rice, we could go on for days... but the patterns are
what really matter. Click the pictures below to see some of Coach Gil’s breakdowns.
The Benefits of being

a GOATA Mover
Endurance Durable
Being a GOATA Mover preserves the connective tissue in the joints that gets
destroyed by irregular movement. By removing this irregular movement with the
correct set of exercises you create healing movement patterns that preserve your
joints over the course of your life.
Injury Resistant
When you move like the greatest of all time athletes your balance and coordination
are at an elite level allowing you to run, throw, walk, swim, or kick without getting the
“itises” or having re-occurring non-contact injuries.
Up-level in Performance
In removing the “itises” and the non-contact injuries associated with irregular or
WOATA (Worst Of All Time Actions) movement behaviors you can perform at the
highest levels. We have seen increases of 6 - 26% in performance from people who
have worked in the program, all while remaining pain and injury free once their
movement patterns were corrected.
THE ATHLETIC RECODE TRAINING SYSTEM

Program Breakdown
and Overview
Click on Icons Below to Watch Full Videos
l *MOST IMPORTANT (WEAR SHOES) l What is GOATA
l Phase 1 Overview: Building l GOATA Movement 101
The 45° Pressure Wave Circuit l In-Depth GOATA Breakdowns
l GOATA Morning Routine l GOATA Running Analysis: Usain Bolt
l GOATA Nightly Routine l Thank YOU
Sports Performance Nutrition

• Week 1 Nutrition Overview • Sports Performance Supplementation
• Week 2 Nutrition Overview à Protein
• Week 3 Nutrition Overview à Sea Vegetables
• Week 4 Nutrition Overview à BCAA’s
• Week 5 Nutrition Overview à Glutamine
• Sports Performance Grocery Shopping à Brain Boost
• Sports Performance Seminar Volume 1 à Electrolytes

EEK 1
The Athletic
Recode
Training
System
Building The 45°
Pressure Wave
Circuit
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!
Today a part of your body has pain or soreness

lease indicate which body part and how much pain or soreness
P
Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
The Athletic Recode Training System
Phase 1: Week 1 – Day 1
Building The 45° Pressure Wave Circuit
Date Hours of Sleep Body Weight

CLICK HERE
FOR FULL LENGTH
Time of Workout Length of Workout VIDEO SESSION
GOATA Ground Work Warm-Up

l Click Here for Full In Depth Warm-Up
l Click Here for Full Follow Along Warm-Up Sets Reps
1. GOATA Rockers - Parallel Position 1 20x
2. GOATA Rockers - 45 Degree Set 1 20x
3. GOATA Rockers - Toes Tucked 1 20x
4. GOATA Rockers to Usain Bolt Squat 1 20x
5. GOATA Cornering Dragonfly Kickouts 1 20x
6. GOATA Corners – Narrow Stance 1 20x
7. GOATA Corners – 45 Degree Set 1 20x

1 Minute Hold &
8. Hip Mobility Flow 1
10 Reps Per Side
9. GOATA Cornering with Synchronized Dragonfly Kicks 1 20x Per Side
10. World’s Greatest Stretch Flow 1 3x Per Side
11. GOATA Half Crawls 1 10x Per Side
Movement
Block
Order Workout Protocol Sets Reps Set #1 Set #2 Set #3 Set #4 Set #5
Bolt Calf Raises

A1 (Bow & Corner) + 3-5 20 + 10
Squat to Hinge Flow
A2 Corner Hinge 3-5 20
20
A3 Drop In 3-5
Per Side
Wall Supported
A4 3-5 20
Squats

20
A5 Split Stance 3-5 10x Per
Side
Wall Supported 1-1.5

A6 3-5
Air Chair Minute
40
A7 Alternating V-Ups 3-5 (20 Per
Side)
40
A8 Lying Side Bends 3-5 (20 Per
Side)
HERO’S COME AND GO,

BUT LEGEND’S LIVE FOREVER!
— Kobe Bryant


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH

GOATA Rockers - Parallel Position 1 20x
GOATA Rockers - 45 Degree Set 1 20x
GOATA Rockers - Toes Tucked 1 20x
GOATA Rockers to Usain Bolt Squat 1 20x
GOATA Cornering Dragonfly Kickouts 1 20x
GOATA Corners – Narrow Stance 1 20x
GOATA Corners – 45 Degree Set 1 20x

1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
GOATA Cornering with Synchronized Dragonfly Kicks 1 20x Per Side
World’s Greatest Stretch Flow 1 3x Per Side
GOATA Half Crawls 1 10x Per Side
Movement
Block
Bolt Calf 20
A1 Raises (Bow) 30 Sec
3-5
+ Isometric Hold Hold
+ Squat to Hinge 10
A3 Bow Squats 3-5 30
30
A4 Drop In 3-5
Per Side

Wall Supported 20
A5 Split Stance 3-5 10x
Pivots Per Side
40
Russian
A6 3-5 (20 Per
Twists
Side)
40
Lying Side
A7 3-5 (20 Per
Bends
Side)
-Outside
50 Yards
Spider Man
A8 3-5 -Inside
Crawls
100 Crawl
Steps
TAKE YOUR GAME

TO THE NEXT LEVEL
— Shea Pierre


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
Bolt Calf Raises

(Bow)
20
A1 + Wall Supported
3-5 20
Squats
20
+ Wall Supported
Corner Calf Raises
40
Corner Hinge
A2 3-5 30 Sec
+ ISO Hold
Hold
Knee Drive 20 Per

A4 3-5
Pivots Side
40 Per
A5 Drop In 3-5
Side

20 Per
Side Lying Side
A6 3-5
Leg Raises (Top &
Bottom)
40
Plank Side
A7 3-5 (20 Per
Bends
Side)
40
A8 Russian Twist 3-5 (20 Per
Side)
Movement
Block Order 45° Pressure Wave Finisher Sets Reps
-Outside 350 Yards

B1 GOATA Walks 1
-Inside 350 Steps
Wall Supported Air

C1 1 Max Time
Chair Hold
I AM THE GREATEST
— Muhammad Ali


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block OrderWorkout Protocol Sets Reps Set #1 Set #2 Set #3 Set #4 Set #5
Bolt Calf Raises

A1 (Bow & Corner) 20 Each
3-5
+ Squat to + 10
Hinge Flow
40
A3 Drop In 3-5
Per Side
Wall Supported
A4 3-5 20
Squats
Wall Supported 20
A5 Split Stance 3-5 10x Per
Pivots Side

Wall Supported 1-1.5
A6 3-5
Air Chair Minute
40
Lying Sprinter
A7 3-5 (20 Per
Knee Drives
Side)
40
Lying Side
A8 3-5 (20 Per
Bends
Side)
Movement
-Outside 500 Yards

B1 GOATA Walks 1
-Inside 600 Steps
Wall Supported
C1 1 Max Time
Air Chair Hold
LEAVE NOTHING TO CHANCE!

— Kobe Bryant


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
20
A1 Spine Circles 3-5
Each Way
Wall Supported
50
A2 Air-Chair Arm 3-5
Each Way
Circles
A3 Elbow Curls 3-5 20
20
Shoulder
A4 3-5 10x Each
Shrugs
Way

-Outside
50 Yards
Spider-Man
A5 3-5 -Inside
Crawl
60 Crawl
Steps
Bow & Corner

A6 3-5 10-20
Push-Ups
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twist
Side)
Movement
-Outside 500 Yards

B1 GOATA Walks 1
-Inside 600 Steps
EVERYBODY WANTS TO BE
A BEAST, UNTIL IT’S TIME
TO DO WHAT BEASTS DO!
— Mike Tyson


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
Bolt Calf Raises

(Bow)
20
A1 + Wall Supported
3-5 20
Squats
20
+ Wall Supported
Corner Calf Raises
40
Corner Hinge
A2 3-5 30 Sec
+ ISO Hold
Hold
Knee Drive 20 Per

A4 3-5
Pivots Side

40 Per
A5 Drop In 3-5
Side
25 Per
Side Lying Side
A6 3-5
Leg Raises (Top &
Bottom)
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twists
Side)
Movement
-Outside 500 Yards

B1 GOATA Walks 1
-Inside 600 Steps
Wall Supported Air

C1 1 Max Time
Chair Hold


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
20
Each Way
Wall Supported 50
A2 3-5
Air-Chair Arm Circles Each Way
20
Split Stance
A3 3-5 10x Per
Lunge Elbow Curls
Side
20
Shoulder
A4 3-5 10x Each
Shrugs
Way

-Outside
50 Yards
Spider-Man
A5 3-5 -Inside
Crawl
60 Crawl
Steps
Bow & Corner

A6 3-5 10-20
Push-Ups
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twist
Side)
Movement
-Outside 500 Yards

B1 GOATA Walks 1
-Inside 600 Steps
BE GREAT
— Muhammad Ali


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
Bolt Calf Raises

A1 20 Each
(Bow & Corner) 3-5
+ 10
+ Squat to Hinge Flow
ISO Hinge 10
A3 3-5
Y-W-T Raises Per Angle
40
A4 Drop In 3-5
Per Side
30
Drop In
Second
A5 Isometric 3-5
Hold Per
Hold
Side

Wall Supported
A6 3-5 20
Squats
15
Seated Adductor
A7 3-5 3 Second
Squeeze
Holds
40
Lying Sprinter
A8 3-5 (20 Per
Knee Drives
Side)
Movement
-Outside 500 Yards

B1 GOATA Walks 1
-Inside 600 Steps
CONFIDENCE HAS
NO COMPETITION!
— Muhammad Ali


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
20
Each Way
Wall Supported
50
A2 Air-Chair 3-5
Each Way
Arm Circles
20
Shoulder
A4 3-5 10x Each
Shrugs
Way

-Outside
75 Yards
Spider-Man
A5 3-5 -Inside
Crawl
90 Crawl
Steps
Bow & Corner

A6 3-5 10-20
Push-Ups
40
A7 Alternating V-Ups 3-5 (20 Per
Side)
40
Russian
A8 3-5 (20 Per
Twist
Side)
Movement
-Outside 500 Yards

B1 GOATA Walks 1
-Inside 600 Steps
UNLOCK YOUR
ATHLETIC POTENTIAL!
— Shea Pierre


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
Bolt Calf Raises

(Bow)
20
+ Wall Supported
A1 3-5 20
Squats
20
+ Wall Supported
Corner Calf Raises
40
Corner Hinge
A2 3-5 1 Minute
+ ISO Hold
Hold
Knee Drive 20 Per

A4 3-5
Pivots Side

50 Per
A5 Drop In 5
Side
30 Per
Side Lying Side
A6 5
Leg Raises (Top &
Bottom)
40
Alternating
A7 5 (20 Per
V-Ups
Side)
40
Russian
A8 5 (20 Per
Twists
Side)
Movement
-Outside 600 Yards

B1 GOATA Walks 1
-Inside 750 Steps
Wall Supported Air

C1 1 Max Time
Chair Hold
CHAMPIONS
ALWAYS FIND A WAY!
— George St. Pierre


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
20
Each Way
Wall Supported 50
A2 3-5
20
Split Stance
A3 3-5 10x Per
Lunge Elbow Curls
Side
20
Shoulder
A4 3-5 10x Each
Shrugs
Way

-Outside
75 Yards
Spider-Man
A5 3-5 -Inside
Crawl
90 Crawl
Steps
Bow & Corner

A6 3-5 10-20
Push-Ups
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twist
Side)
Movement
-Outside 600 Yards

B1 GOATA Walks 1
-Inside 700 Steps
THINK OUTSIDE THE BOX

— Elon Musk


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
Bolt Calf Raises

A1 20 Each
(Bow & Corner) 3-5
+ 10
+ Squat to Hinge Flow
ISO Hinge 10
A3 3-5
Y-W-T Raises Per Angle
40
A4 Drop In 3-5
Per Side
45
Drop In
Second
A5 Isometric 3-5
Hold Per
Hold
Side

Wall Supported
A6 3-5 20
Squats
15
Seated Adductor
A7 3-5 3 Sec
Squeeze
Holds
40
Lying Sprinter
A8 3-5 (20 Per
Knee Drives
Side)
Movement
-Outside 700 Yards

B1 GOATA Walks 1
-Inside 800 Steps
NO RISK – NO REWARD!
— Babe Ruth


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
20
Each Way
Wall Supported
50
A2 Air-Chair 3-5
Each Way
Arm Circles
20
Shoulder
A4 3-5 10x Each
Shrugs
Way

-Outside
75 Yards
Spider-Man
A5 3-5 -Inside
Crawl
90 Crawl
Steps
Bow & Corner

A6 3-5 10-20
Push-Ups
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twist
Side)
Movement
-Outside 700 Yards

B1 GOATA Walks 1
-Inside 800 Steps
STRIVE FOR GREATNESS!

— Lebron James


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
Bolt Calf Raises

(Bow)
20
A1 + Wall Supported
3-5 20
Squats
20
+ Wall Supported
Corner Calf Raises
40
Corner Hinge
A2 3-5 1 Minute
+ ISO Hold
Hold
Knee Drive 20 Per

A4 3-5
Pivots Side
50 Per
A5 Drop In 3-5
Side

30 Per
Side Lying Side
A6 3-5
Leg Raises (Top &
Bottom)
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twists
Side)
Movement
-Outside 700 Yards

B1 GOATA Walks 1
-Inside 800 Steps
Wall Supported Air

C1 1 Max Time
Chair Hold
FINISH STRONGER
THAN YOU STARTED!
— Shea Pierre


P

(10 Being Very Sore
and Painful)

CLICK HERE
FOR FULL LENGTH


1 Minute Hold &
Hip Mobility Flow 1
10 Reps Per Side
Movement
Block
20
Each Way
Wall Supported 50
A2 3-5
20
Split Stance
A3 3-5 10x Per
Lunge Elbow Curls
Side
20
Shoulder
A4 3-5 10x Each
Shrugs
Way

-Outside
75 Yards
Spider-Man
A5 3-5 -Inside
Crawl
90 Crawl
Steps
Bow & Corner

A6 3-5 10-20
Push-Ups
40
Alternating
A7 3-5 (20 Per
V-Ups
Side)
40
Russian
A8 3-5 (20 Per
Twist
Side)
Movement
Block
Order 45° Pressure Wave Finisher Sets Reps
-Outside 700 Yards

B1 GOATA Walks 1
-Inside 800 Steps
GREATEST OF
ALL TIME ATHLETES
— GOATA

The Athletic Recode Training System CC

Uploaded by

Copyright:

Available Formats

The Athletic Recode Training System CC

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

The Athletic Recode Training System CC

Uploaded by

Copyright:

Available Formats

What is GOATA Movement

The Benefits of being

THE ATHLETIC RECODE TRAINING SYSTEM

l *MOST IMPORTANT (WEAR SHOES) l What is GOATA

l Phase 1 Overview: Building l GOATA Movement 101

The 45° Pressure Wave Circuit l In-Depth GOATA Breakdowns

l GOATA Morning Routine l GOATA Running Analysis: Usain Bolt

l GOATA Nightly Routine l Thank YOU

Sports Performance Nutrition

• Week 2 Nutrition Overview à Protein

• Week 3 Nutrition Overview à Sea Vegetables

• Week 4 Nutrition Overview à BCAA’s

• Week 5 Nutrition Overview à Glutamine

• Sports Performance Grocery Shopping à Brain Boost

• Sports Performance Seminar Volume 1 à Electrolytes

THE ATHLETIC RECODE TRAINING SYSTEM

Last night your sleep was restful, satisfying and relaxing

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

Today a part of your body has pain or soreness

Example of Number Rating

Date Hours of Sleep Body Weight

GOATA Ground Work Warm-Up

1. GOATA Rockers - Parallel Position 1 20x

2. GOATA Rockers - 45 Degree Set 1 20x

3. GOATA Rockers - Toes Tucked 1 20x

4. GOATA Rockers to Usain Bolt Squat 1 20x

5. GOATA Cornering Dragonfly Kickouts 1 20x

6. GOATA Corners – Narrow Stance 1 20x

7. GOATA Corners – 45 Degree Set 1 20x

THE ATHLETIC RECODE TRAINING SYSTEM

9. GOATA Cornering with Synchronized Dragonfly Kicks 1 20x Per Side

10. World’s Greatest Stretch Flow 1 3x Per Side

11. GOATA Half Crawls 1 10x Per Side

Bolt Calf Raises

A2 Corner Hinge 3-5 20

THE ATHLETIC RECODE TRAINING SYSTEM

Wall Supported 1-1.5

HERO’S COME AND GO,

THE ATHLETIC RECODE TRAINING SYSTEM

Last night your sleep was restful, satisfying and relaxing

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

Today a part of your body has pain or soreness

Example of Number Rating

Date Hours of Sleep Body Weight

GOATA Ground Work Warm-Up

GOATA Rockers - Parallel Position 1 20x

GOATA Rockers - 45 Degree Set 1 20x

GOATA Rockers - Toes Tucked 1 20x

GOATA Rockers to Usain Bolt Squat 1 20x

GOATA Cornering Dragonfly Kickouts 1 20x

GOATA Corners – Narrow Stance 1 20x