Built To Transfer · core, but make it athletic

Your core has eight jobs.Train all eight.

Planks and crunches cover two of the eight. Nobody tells you what the other six are, how to load them, or which matter most for you.

See what it covers
Lesson one, free, in full

If the way it teaches isn't for you, you'll find that out without spending anything.

Sound familiar

You've trained your core, but you haven't been taught it.

If two of these sound like you, this is for you.

?WHAT FOR?

You couldn't say what a plank is actually for.Or a side plank, or a Pallof press.

SESSIONCORE

Your core work is whatever is left at the end.Ten minutes, picked by how you feel that day.

SUCK INPUSH OUTHOLD IT

You've been told to brace, and never told how.Suck in, push out, hold your breath. Take your pick.

GYMSPORT

You're strong in the gym and it doesn't show up in your sport.And nobody has shown you where it leaks.

You were handed exercises without the job they do, so everything afterwards was chosen by YOUR mood.
Price

One price. Yours for good.

Built To Transfer
Built To TransferSave €20 today
€47€27
  • Ten videos, kept for life, no subscription
  • Why every core exercise is there, so you can make your own calls
  • All eight jobs, then a real four-session week with every one of them in it
  • Strongman carries, fast throws, and the Core Blueprint to print

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Coach Dries
Coach DriesGP Method
Why Dries

I trained to get strong and big, and it left me tight, heavy, and slow.

For years, I chased a lean, muscular physique and the big three. The numbers went up, and so did everything I didn't want. I got even tighter. I felt heavy and slow. And eating for that size pushed my gut health further in the wrong direction. I was "strong," and I'd never felt less athletic.

A few years ago, I got the opportunity to prep athletes for the NFL Combine, which showed me what real athletic training looks like and put my weak links right in front of me. I'd built one quality, big-three strength, and ignored the rest. So that's what I changed: strength isn't just the big three. It's athletic, it's unilateral, and yes, it's the big three too.

But here's where it really matters. I took everything and applied it to myself and my clients. I'm not stronger on the big three than I was. But I'm faster, more explosive, more mobile, and more athletic than I've ever been, and my gut is in a much better place. And my clients got the same results. Issues I couldn't figure out before suddenly all made sense.

You shouldn't have to guess for years like I did. That's why I made this course.
MSc Strength & Conditioning @ ALTIS (in progress) EXOS Performance Specialist Pre-Script Level 3 Mentorships across North America & Europe Nutrition and health coaching credentials
The syllabus

Ten videos, building on top of each other.

Two lessons on what your core does, four on the axes, four on making it athletic.

A switch, not a setting
01
What your core actually doesThe eight jobs it has, and the four axes they sit on. Comes with the Core Blueprint.
02
The brace that holdsRibs over pelvis and a three-sixty breath.
The four axes, in pairs
03
Anti-flexion, then flexion
04
Anti-extension, then extension
05
Anti-lateral flexion, then lateral flexion
06
Anti-rotation, then rotation
Every axis is taught as a pair: hold the pattern, then make the pattern.
Make it athletic
07
Modified strongman trainingCarries picked by what your trunk holds, not your legs.
08
Contralateral and ipsilateralAcross the body or one side, and how both find your weak side.
09
Transfer at speedMed ball throws that teach your core to brace hard at the moment that matters.
10
Build your blockFour sessions, all eight jobs. Then you write your own week.
Inside a lesson

This is what one lesson looks like.

Lesson one is free, in full, at the top of this page. This is lesson seven, so you can see the shape.

  • Lesson seven
  • OneFour ways to hold itThe four ways to hold a load in front of you.
  • TwoWatch itA filmed demo of the carries, playing inside the lesson.
  • ThreeThe doseThe dose: sets, load, and distance, and why.
  • FourThe session, written outA full strongman session, written out set by set.
Course slide: front loading positionsCourse slide: a filmed Zercher carryCourse slide: sets, load, distanceCourse slide: example modified strongman session
Lesson seven

Watch lesson one first ↑ If that's enough for you, go and train on it. I'd rather you did that than buy something you didn't need.

Be straight with yourself

This isn't for everyone, and I'd rather you worked that out now.

Buy it if
  • ✓ You want to understand what your core is for to make your own calls, not follow somebody else's ab circuit
  • ✓ You already train and you want your core work to make you move even better
  • ✓ You coach other people and you're tired of prescribing planks or crunches
  • ✓ You're strong in the gym and it isn't showing up when you run, cut or throw
Skip it if
  • ✗ You want somebody to test you and write your training. That is coaching, and this is not it
  • ✗ You want a follow along program and would rather not know why anything is in it
  • ✗ You are currently injured and looking for rehab. This is training, not treatment
  • ✗ You want visible abs. Nothing in here is about how your middle looks
Questions

Answered straight.

I've never trained my core properly. Am I too early for this?
No, this is the right place to start. Lesson two is the entry point. Everything after that is one axis at a time, starting at a base you can already hold.
I coach other people. Is this useful to me?
Yes, and probably more than it is to a beginner. The course is the decision-making, not the exercise list: which job an exercise does, which dial to move next, what tells you somebody's earned it, and when to stop the set. You can use that on anyone in front of you.
Is this a training program?
It's a course. The four-session week in lesson ten is the worked example, so you can see the reasoning followed all the way through instead of left as theory. You can run it, and plenty of people will, but what you're buying is the understanding.
What equipment do I need?
A barbell or a pair of dumbbells, something to load one side with, a cable or a band, and a medicine ball for the throws.
How long does it take to get through?
Ten videos, a little over thirty-three minutes of watching in total. You can start using it straight away.
Will this give me a six pack?
No, and nothing in it is aimed at that. This is about what your middle does under load, not what it looks like. Nothing here measures you, so I'm not going to promise you anything it can't measure.

Know which job it does, or stop doing it.

The reasoning behind every choice, and one worked block so you can see it followed all the way through.

Coach Dries · Grossen Performance
€47 €27Built To Transfer, yours for good