THE 4 CONTROLLABLES METHOD

Before we get into the details of the process, there are some points that must be made to help you understand and maximise this empowering journey. 

Here’s an overview of what you’ll learn in Module 1

• Why we program using ‘The Body First Method.’
   
• The Power of Purpose & maximising your learning.
   
• An unveiling of the mystical secret to Mental Strength.

Before control comes awareness. In this module you will learn about awareness and concentration and the fundamental roles they play in controlling our state and experience of time.

Here’s an overview of what you’ll learn in Module 2

• How we aim to build a self - awareness practice within our personal training.
   
• The ultimate human freedom; between stimulus and response we have the power to choose how we react.
  
  
• Neutralising the effects of stress and time through a concentrated state.

In physical activity there are four concentrations that are always under your control, no matter what the extremity of the physical stress you are experiencing. Through concentrating on one of these, you will redirect your mind to the present moment.

Here’s an overview of what you’ll learn in Module 3

• Controllable No.1: Position & Technique. Learn the incredibly powerful techniques to body scan under physical revolt
   
• Controllable No.2: Breath. Discover the dramatic properties of breath and how it tries to manipulate you and how we use it specifically in certain parts of training or performance to calm our mind
  
  
• Controllable No.3: Effort. Effort is the controllables that will teach you ‘There is always more'
   
• Controllable No.4: Self Talk. Self Talk has the unique standing among the 4 controllables to be able to create a positive, emotionally charged state to redirect too.

In this module you will learn the four step process to integrate The 4 Controllables into your training session, helping you bring massive amounts of attention and focus to the practice and maximise the results of your time and efforts.

Here’s an overview of what you’ll learn in Module 4

• Step 1: Pre-Prepare your Awareness.
  Learn how to anchor your awareness using visualisation and stressor identification
  
  
• Step 2: Cues & Questions
  Learn how to prepare your mental reset using cueing statements and questions.
  
  
• Step 3: The Work
  The answers are in the work; pay attention. Identify errors for correction.
  
  
• Step 4: ‘What Comes Up’ Reflection
  Insights from altered states. Write them down. Accelerate your learning.

In the introduction to part 2 of the course, the physical training, you will be introduced to the three 10 week training programs, our training session recommendations and the boundaries for the mind; Parameters of Adherence

Here’s an overview of what you’ll learn in Module 5

• Beginners, Intermediate and Advanced training programs making the method accessible to all.
  
  
• Recommendations on set up, sequencing and distraction removal to maximise learning.|
  
  
• How we fence in our conniving mind using certain parameters of adherence.
  
  
• Practice being a self-disciplined machine.

In Module 6 we answer all the questions beginning with Why? What? Where? When? & Who? Unveiling more details to help you get the most out of the training sessions and understand the big picture within the program.

Here’s an overview of some of the questions we answer in Module 6 

• Why do I program the way I do?
  
  
• Why do we use indoor rowing in the training program?
  
  
• What is the training program exactly?
  
  
• What do you receive?
  
  
• What you will need?
  
  
• Where & when should you complete the training?
  
  
• Who should you do it with?

Alongside the three 10 week training programs, you will receive 'Coaching Notes' for each weekly session. The training sessions are extremely detailed and these notes we guide you through understanding those details.

Here’s an overview of what you’ll learn in Module 7

Decipher the program Jargon -

• 500m Average
  
  
• Work: Rest Ratio
  
  
• Metrics
  
  
• Targets
  
  
• Intention
  
  
• Attention
  
  
• 4 Controllables Specific focus.

Weeks 2 - 10 of the training program will have two corresponding audio notes that will help prepare your mind through rehearsal visualisation for the upcoming session.

Here’s an overview of what you’ll learn in Module 8

• 45 - 30 mins before session/ driving to gym. Guided visualisation on desired position, technique, body awareness.
  
  
• 5 mins before the start of the work portion, visualisation on stress points and resets for those moments.
  
  
• How to identify stress points and prepare your mental organisation to navigate them.

Damian shares 20+ videos from the heat of his own personal practice explaining various details of the method and giving you a clear and authentic visual of the demands and rewards of the 4 Controllables Method and its process.

Here’s an overview of what you’ll learn in Module 9

The video topics are -

• Breath
  
  
• Cues & Questions
  
  
• Intention
  
  
• Mind Games
  
  
• Parameters of Adherence
  
  
• Resets
  
  
• Targets
  
  
• ‘What Comes Up’

Focus is a given, however not all levels of focus will be the same. As we know from neuroscience’s findings on self direct adult plasticity, focused attention is one of its key principles. In this module Damian shares the story of how the final piece of the method’s puzzle finally became clear to him and where that 5th Controllable: Decluttering plays its role to amplify focus on what we are trying to achieve, therefore raising the quality of the work we perform.

Here’s an overview of what you’ll learn in Module 10

• Where and why The 5th Controllable: Decluttering sits outside the physical programming.
  
  
• How your Morning Routine can help to dial in your focus.
  
  
• How to ensure our training standards are at the highest level possible by learning to declutter the mind and focus.

A crucial step in The 4 Controllables Method process, certain cues and questions work to flag your awareness of an experienced state or association to an experienced state alongside guiding your mind into a deep concentration on a specific aspect of one of the 4 controllables. In this downloadable we have configured all the cues and questions from Damian’s training diaries over the years for your exploration and application within your own practice.

Here’s an overview of what you’ll learn in Module 11

• Why certain language is paramount in developing functional cues & questions.
  
  
• The difference between intention based cues and awareness based cues, why we use both and how one is extremely important for Step 4 in the process; ‘What Comes Up’
  
  
• Introduction to the powerful skill for learning to ‘ask yourself the right questions at the wrong time’

An exclusive private community for practitioners of The 4 Controllables Method to discuss their training, practice and application of the method. Pose questions and share successes, frustrations and the opportunity to contribute to the general learning of other practitioners.

Here’s an overview of what you’ll get access to in Module 12

• Access to the exclusive private community
  
  
• Direct program support from Damian within the group.
  
  
• Introduction to like minded individuals willing to invest in their development and striving for more from themselves.