#001 – Origins

How Stronger, Healthier, and More Resilient Athletes Are Made — No Cape Required

Author

Stephen Holmes
April 11, 2025

Every origin story starts somewhere — and this one begins with intention.

No superpowers. No secret serums. Just grit, consistency, and purpose-driven training. Whether you’re a fighter, athlete, or just someone committed to showing up better every week — you’re in the right place.

This weekly drop is your blueprint: no fluff, no hype, just what works. Performance, recovery, mindset, and nutrition — for those who train with intent, compete with heart (or don’t need to), and live like it matters.

Let’s build the foundation.

 The Performance Pyramid

You don’t need a fancy plan — you need a solid base. Here’s a simple, effective model I use with fighters and athletes at every level:

The Breakdown:

  1. Movement Quality – If it hurts, it doesn’t help.
    → Mobility, control, proper form always come first.

  2. Strength & Stability – Build it where it counts.
    → Think controlled power: compound lifts, tempo work, unilateral training.

  3. Conditioning – Push the engine without frying the system.
    → Focus on sustainable intensity: intervals, circuits, and recovery-aware conditioning.

  4. Skill-Specific Work – Train for your fight, sport, or lifestyle.
    → Whether that’s footwork, pad rounds, or grappling — layer this intentionally.

  5. Recovery & Fuel – The secret sauce isn’t sexy.
    → Sleep, hydration, protein, and time off. Boring? Maybe. Effective? Always.

Pro Tip: If your performance is declining or stagnating, don’t just push harder. Look lower on the pyramid and rebuild from the base up.

⚡Bulletproof: The “10-Rep Finisher”

End of session HIIT Circuit:

  • 10 Squat to Presses

  • 10 Med Ball Slams

  • 10 Wall-Sit Med Ball Twists

  • 10 seconds sprint on rower or air bike

Repeat as many rounds as possible in 5 minutes. Focus on clean form, fast transitions.

Why it works: Finishing a session like this tests movement under fatigue and helps build work capacity without beating you into the ground. Add to the end of strength days—record rounds/performance/loads every week for a simple way to track work capacity and conditioning over time.

Mindset: Your Origin Story Starts With Action

You don’t need a belt, special accolades, or a competition coming up to be phenomenal. Purpose doesn’t require permission. It just takes a rep—then another.

Start now. Keep showing up. This is where it begins.

“What we do in life echoes in eternity.”

-Marcus Aurelius

 See You in Issue #002

Next week’s drop:
“Power Source”

How Real Nutrition Powers Performance, Boosts Energy, and Speeds Recovery — No Magic Shakes Required

Thanks for being here from Day One.

Stephen
Founder, Linking Performance

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I appreciate you taking the time to read all the way through! I will continue to bring the best content and information I can to you through this newsletter as well as through Linking Performance and our other socials.

Thank you again!

Stephen Holmes Founder, Linking Performance