Praetorian Method - Subscription
Praetorian Human Performance
Strength & ConditioningThe Praetorian Method is a principles-based approach to training that prioritises long-term strength, movement quality, and physical resilience. Built on proven scientific methods and applied with discipline and intent, it is designed to help everyday people develop the physical capacity to live fully, age confidently, and protect their longevity.
It is designed in four distinct phases of training utilising a linear progression model:
Phase I — Foundation: The Foundation phase is about building a body that can train hard and last. Here we establish sound movement patterns, joint integrity, aerobic capacity, and fundamental strength through controlled, repeatable training. Volume is intentional, loads are submaximal, and technique is king. This phase lays the groundwork for long-term progress — because strength without structure is a liability, not an asset.
Phase II — Fortification: In the Fortification phase, the focus shifts to developing resilient, usable strength. Training intensity increases while maintaining movement quality, reinforcing the systems built in Phase I. This is where athletes learn to produce force efficiently under load, manage fatigue, and tolerate harder training weeks. Strength, work capacity, and confidence rise together — preparing the body to handle more demanding physical challenges.
Phase III — Ascendancy: Ascendancy signals earned progression, not hype. This phase represents the athlete stepping into higher capability — moving with confidence, precision, and control. Strength, skill, and conditioning are now integrated and expressed with composure. Training emphasises intent, efficiency, and self-regulation, allowing athletes to operate at a higher level without sacrificing longevity. This is not about doing more; it’s about doing everything better.
Phase IV — Execution: Execution reframes testing in a powerful way. It’s not a pass/fail moment — it’s the calm application of preparation under clear conditions. Key strength, capacity, and movement markers are executed with intent and discipline, reinforcing standards built throughout the program. Results are used to guide the next cycle, ensuring progress is measured, purposeful, and repeatable. This phase reinforces the Praetorian principle that readiness is proven through action, not noise.
Prep
A
Upper body horizontal press + pull warm-up protocol
Upper body horizontal press + pull warm-up protocol 3 rounds for quality - 8 min cap 10 x Tempo Barbell Bench Press - adding load (33X1) 12 x Banded pull-apart 15 x Banded Tabletop Scapular push-up :30 sec Banded bent-over isometric row
B
Bench Press
4 x 10
C1
Alternating top-down single-arm DB incline bench press
3 x 12.12
C2
DB Incline Fly
3 x 15
D1
Inverted Row
D2
Alternating Kettlebell gorilla row
3 x 12.12
E
Tabata - Erg and burpee
8 x 20
Prep
A
Lower Body Push warm-up protocol
Lower Body Push warm-up protocol 3 rounds for quality - 8 min cap 8 x Tempo Barbell Back Squat - Adding Load (33X1) 5 x Inchworm + frog squat 15 x Moderate weight Russian kettlebell swing :45 sec hollow rock hold
B
Back Squat
4 x 10
C1
Bulgarian Split Squat
3 x 12.12
C2
Kettlebell goblet cyclist squat
3 x 15
D1
Barbell Hip Thrust
3 x 15
D2
Banded Hip Flexor Pull
3 x 15
D3
Hollow body plate pass
3 x 15
Prep
A
Upper Body Vertical Push warm-up protocol
Upper Body Vertical press warm-up protocol 3 rounds for quality - 8 min cap 10 x Barbell Bradford press 10.10 x Dual KB waiters hold with high knee march 15 x Plate around-the-worlds 10 x Scapular pull-ups
B
Barbell Overhead Press
4 x 10
C1
Kneeling Landmine Press
3 x 12.12
C2
DB Reverse Fly
3 x 15
Circuit
D
AMRAP 10 Minutes 2-4-6-8-10.... Push-ups 8/6 cal erg between sets
E1
Banded Tricep Extension
3 x 20
E2
Banded Bicep Curl
3 x 20
Prep
A
Monostructural warm-up protocol
Monostructural warm-up protocol 1 round for quality 90 sec erg @ RPE 5 + 10.10 leg swings 60 sec erg @ RPE 6 + 10.10 90/90 drill 45 sec erg @ RPE 7 + 8 frog squats 30 sec erg @ RPE 8 + 10.10 scorpion Completed on the erg of your choice or being tested this block
Circuit
B
28 Min EMOM 1. x cals row-erg 2. x cals ski-erg 3. x cals bike-erg/assault bike 4. Rest RPE 7 - or working towards top end of your zone 3 HR. We will build on this over the coming 13 weeks and test in next block. Each erg must be the same calorie total eg; if you complete 12 cals on row, you must do the same on ski and bike across all 7 evolution's. Some numbers to consider as a guide only: Beginner - 12/9 Intermediate - 15/12 Elite - 18/15+
Prep
A
Lower Body Pull warm-up protocol
Lower Body Pull warm-up protocol 3 rounds for quality - 8 min cap 10 x Tempo Barbell RDL (31X1) - add load 6.6 x Knight-to-hamstring stretch 15+:30 sec - Feet elevated glute bridge + Chinese plank 20 x Banded dead-bugs
B
Barbell Deadlift
4 x 10
C1
Barbell single leg B-stance Landmine Romanian deadlift
3 x 12.12
C2
Single Leg Glute Bridge
3 x 15.15
D1
Good Morning
3 x 15
D2
Copenhagen Plank
3 x 25
D3
Side plank hip touch (dip)
3 x 12.12
Prep
A
Proving ground warm-up protocol
Proving ground warm-up protocol 2 rounds for quality - 8 min cap: 10 x 4-point squat (mobility) 10 x Kettlebell upright row 10 x Kettlebell swing 10 x Alt. KB goblet reverse lunge 10 x Cal erg 10 x Hollow rock 10 x Alt. superman
Circuit
B
On a 40 minute running clock complete - Four rounds for time - alternating between A/B/A/B A. 50 Cal erg 40 Dumbbell box step-overs - 20/24" box 30 Dumbbell bench press 20 Dumbell deadlifts 10 Dumbbell devils press Rest 2:00 B. 10 Dumbbell devils press 20 Dumbell deadlifts 30 Dumbbell bench press 40 Dumbbell box step-overs - 20/24" box 50 Cal erg Rest 2:00 In any time remaining of the 40 minutes max distance erg.
Brentyn Milverton
Founder & Director of Human Performance at Praetorian HP. Dip. ExSpSci Cert III & IV in Fitness CrossFit L2 ASCA L1 I built Praetorian on a simple belief: Strength is a responsibility. At Praetorian we train for longevity, resilience, and real-world performance. My coaching philosophy is values-led and scientifically grounded.
Strength is a responsibility. Built through discipline, refined through consistency. The Praetorian Method develops real-world strength, resilience, and movement quality — so you can perform when it matters. No shortcuts. No wasted effort. Just purposeful
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Lance
Defence and Emergency Service
Verified Athlete"I’ve been training with Praetorian for a while now and honestly can’t recommend it enough. The program is well structured, easy to follow, and actually delivers results. What really stands out is the level of support and communication any questions I’ve had have been answered quickly and properly."
Patrick
Defence and Emergency Service
Verified Athlete"The Praetorian program is an outstanding training system that delivers both structure and adaptability. It’s well thought out, easy to follow, and clearly designed with performance and durability in mind. Thank you to Brentyn for putting together such a high-quality program, it genuinely stands out."
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Praetorian Method - Subscription
Praetorian Method - Subscription
Praetorian Method - Subscription
