I know you’ve heard me shite on about this on group calls and in messages, but it needs repeating. Over the next few weeks, the most important thing is simple: enjoy Christmas — with your family and your friends. Don’t create unrealistic expectations. Don’t punish yourself. Don’t start planning some mad January penance. You’ve done the work all year. You know how this goes. This video lays out a few simple standards to keep you grounded while still enjoying yourself — follow them and you’ll be absolutely fine. Christmas is for memories, laughter, food, and connection. Training and structure will be waiting for you when it’s over. Have a brilliant Christmas and a strong New Year, lads. Giddy up. 👊

Alright lads, it’s that time again — we’re closing out 2025 with the Alpha Christmas Climb! We’ll be taking on Croagh Patrick on Sunday 21st December, meeting at 9 AM in the car park at the bottom of the mountain. This is always a great day out — bit of craic, a bit of pain, and a solid challenge before the Christmas chaos kicks in. 💪 Here’s what you need to know: - 🕘 Meet: 9 AM in the car park - 🌧️ Weather: Expect bad weather — bring wet gear - 🥾 Footwear: It’s rocky and uneven, so wear proper boots (no runners) - 🍫 Snacks: Bring food for the climb - ⏱️ Duration: Expect to be hiking for up to 4 hours Afterwards, we’ll head back into Westport for a well-earned feed. 👉 MAKE SURE YOU SIGN UP so I know how many of us are going — I need numbers to book the table in advance. Let’s finish the year strong, together. Giddy up. 🏔️🔥 SIGN UP LINK

First of all, welcome to the Alpha Academy. By being here, you’ve already made a massive decision — you’ve decided that taking care of yourself matters. You’re now part of a community of like-minded men who want to be better: - Better for themselves - Better for their families - Better for the world That alone puts you ahead of the pack. How to Get Started To kick things off properly, I recommend you go straight to the 4-Week Sprint and start working through that content first. This will give you the foundation you need around training, nutrition, mindset, and structure to succeed long-term. LINK TO COURSE Once you’re in: - Engage in the community posts - Join the group calls - Ask questions — that’s what this space is for You’ve taken a monumental step by starting this journey. It’s one you’ll never regret. Welcome to the Alpha Academy. Giddy up. 👊

To kick things off, please comment below introducing yourself. Let us know… #1 - Who are you, where are you from, and what do you do for work? #2 - What do you want to get from the Alpha Academy? #3 - For fun, what do you like to do? #4 - Drop a recent photo of yourself. I'll go first... #1- My name is Damien Hennigan, I'm originally from Roscommon, I lived in Australia for over 16 years, and I've just moved home. I am a weapon of a men's health coach, specialising in helping men find their confidence again, feel good about themselves and have purpose. #2- The main thing I want from this Academy is to create a place where men can share ideas and help each other. We want to have a space where we are free to discuss whatever topic we want with no worry of censorship. A community of men supporting men. #3- I like to lift weights, swim in the sea, do jiu-jitsu and go to raves. #4-

Since we’ve a lot of new fellas in the Alpha Academy, now’s the perfect time to talk about training intensity. As we get older, complicated 90-minute bodybuilding sessions are a complete waste of time. You don’t need fancy plans — you need focus. It’s a simple equation: Intention + Intensity = Results What’s your intention? 👉 Get stronger 👉 Improve for your sport 👉 Keep up with your kids 👉 Build muscle 👉 Feel like a weapon again Now… what intensity does that require when you walk into the gym? Because without intensity, you’re just moving weights around for the craic. When I program for you boys, I focus on: - Compound movements (more muscles, better results) - Strength + muscle–building rep ranges - Short, effective sessions If you’re in the gym longer than 45–60 minutes, you’re wasting your time. 👉 Watch the video below — it explains exactly what I mean. If you’ve got questions or you’re unsure how hard you should be pushing… ask me. That’s what I’m here for. Giddy up. 🏋️‍♂️🔥 Find in Academy Module