• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

An Economic Approach to Becoming the Ultimate Athlete

Most of us have a limited amount of time. How do we make the most of the training time we have?

Craig Marker

Written by Craig Marker Last updated on Oct 20, 2022

One promise of CrossFit is that it will create “optimum physical competence” in the ten physical domains.1 But I am not sure whether this equates to having the upper-body strength of a gymnast, the explosiveness of a sprinter, and the power of an Olympic lifter. I have my doubts the workout of the day would get me to that level.

A more dedicated system with emphasis on better programming might get me there. Max Shank has recently begun to explore a different training system with the same goals in mind. He is attempting to train himself and others to become what he calls, “the ultimate athlete.”

My Athletic Ideals

A few weeks ago I quoted a line from Neal Stephenson about being the baddest motherf@$cker. The goal of that article was to say you don’t need to dream about being a superhero – you can become one.

As part of my quest to be my own superhero, I am working toward the following ideals:

  • Be as in control and as strong as a gymnast
  • Be as lean, agile, and fast as a sprinter
  • Have lower-body strength to pick up heavy objects
  • Be able to jump high enough to dunk a basketball (at 6’0”)
  • Be flexible like a martial artist

Note: It would be great to hear your ideals, too. Please post them to the comments below.

We Don’t Become the Ultimate by Doing Things Randomly

Recently, I did my first one-arm-one-leg push up as part of the StrongFirst bodyweight certification. I did not get to that level by doing sloppy movements (e.g., burpees, kipping pull ups) as quickly as possible. Rather, I dedicated time to doing front levers, L-sits, heavy weighted pull ups, and tucks. I learned to control my body when it was fresh.

“If a workout requires so much effort that it leads to sloppy movement, then the returns are diminished. Training sloppy movements leads to learning sloppy movements.”

Similarly, I don’t do twenty-minute endurance workouts with a bunch of random movements. Rather, I go about building my endurance efficiently using Tabata or Burgomaster types of workouts. For every goal, I develop a precise plan to obtain it. Max Shank is working on such a program with his athletes.

Economics Models Applied to Fitness

I was surprised to learn that Max Shank has a background in economics. This background came out in our discussion of his new program called Ultimate Athleticism. In this program, he utilizes many economics principles to help people achieve their goals.

Opportunity Costs

One of the key components of Max’s new program is that only the necessary components are used. Athletes have a limited amount of time. Therefore, there are opportunity costs to each movement. For every movement you choose, you are giving up the opportunity to do something else. If you are doing burpees for time, this choice takes away strength and energy from other movements. Thus, all movement should have a purpose.

Law of Diminishing Returns

Similarly, as you put in more and more time to an endeavor, there comes a point where your efforts don’t lead to further gain and may even lead to loss. Economists call this the law of diminishing returns.

gpp, crossfit, max shank, athleticism, fitness, strength

The Law of Diminishing Returns

If a workout requires so much effort that it leads to sloppy movement, then the returns are diminished. Training sloppy movements leads to learning sloppy movements.

Productive Resources

Max also doesn’t believe in using only one implement for training. If a kettlebell works, then use it. Barbells and bodyweight work best for other movements. Yoga, dance, and ballet are great ways to become more flexible and control the body. You should use whatever resources make you productive.

His Own Craftsperson

It is interesting how Max came about designing this program. Eight years ago, he was unable to do a pull up and was more of an endurance athlete playing soccer. He made a choice to change his training and dedicated time to gymnastics, martial arts, and strength training.

One of the key components of Max’s new program is that only the necessary components are used. Athletes have a limited amount of time. Therefore, there are opportunity costs to each movement.

He made no claims at training Olympic athletes. Olympic athletes need much more specialized training to achieve their goals. Rather, he came up with a system to train people to become pretty good at what he deems important. You can watch for yourself to see the changes Max made.

Max Shank Ambition Athletics Compilation

Have Fun

One of the big components of Max’s program is that people should have fun. Part of having fun is doing varied activities, but it is also about accomplishing goals in a structured manner.

The Workouts

Below is a sample workout based on Max’s formula:

1. Vertical Jumps x 5

2. Warrior Pose 1 x 5 breaths

Followed by twenty minutes to work on the following. Rotate through with as much rest as needed. Each movement should be virtuous.

3. L-Sit to Handstand (Alternative: L-Sit to Tuck or just L-Sits) x 5

4. Deadlift x 3 reps

5. Ballet Style Standing Straight Leg Hip Circle x 5/side

Then, twenty minutes of the following. Rotate through with as much rest as needed. Each movement should be virtuous.

6. Front Lever for 10 seconds x 5

7. Squat x 3 reps

8. Yoga Deep Lunge with Rotation x 5/side

Finisher: 5 rounds:

9. Farmers Carry x 40 meters

10. Sprint x 40 meters

Wrap-Up

The goals of CrossFit and Max Shanks’s programs are admirable. We should be generally physically prepared for many tasks. Both programs work toward these goals in a different manner. Max’s program and workshop are brand new and will probably refine over time. But it has potential as a different system to train people for general physical preparedness.

And that’s a good thing, because alternatives are needed. Many of the CrossFit-style workouts I see focus on making sure people are fatigued fully and souls are crushed. The benefit of having an open system like Max’s is that each affiliate can brew their own recipe.

Do you have your own recipe for creating the ultimate athletes? If so, please tell us about it in the comments below.

Check out these related articles:

  • WTF Workouts: Do You Have What It Takes to Complete Them?
  • How Training Can Turn You Into a Self-Made Superhero
  • GPP Forever: How to Avoid Specialization and Actually Get Fit
  • What’s New on Breaking Muscle Today

References:

1. CrossFit; The CrossFit Level 1 Training Guide

2. K Burgomaster et al; Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans; The Journal of Physiology 156:1 2008.

Photos courtesy of CrossFit Empirical.

Craig Marker

About Craig Marker

Craig Marker, Ph.D. CSCS, StrongFirst Senior Instructor, is a fitness enthusiast who has spent his life trying to help people improve their lives. He is an Associate Professor at Mercer University teaching psychology and research methods. He works with students on how best to understand research and place it into context. He has published over fifty articles on psychology and research methods. As a researcher, he understands the latest cutting-edge research on fat loss, muscle gain, sports performance, and nutrition.

As a psychologist, Craig has focused on research and treatment of anxiety disorders, which positions him to understand motivation and the fear of making life changes. His upcoming book, the AntiFragile Self, takes on the topic of building a stronger person in the mental and physical domains.

As a certified StrongFirst Kettlebell Instructor, Craig views kettlebells as one tool in the trade of forging a better person. He also has certifications in CrossFit, CrossFit Mobility, and CrossFit Gymnastics. He uses the Functional Movement Screen and multiple corrective movements to make sure his students are performing at their best for the rest of their lives. You can visit him in person at CrossFit Empirical in Fort Lauderdale, Florida.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About