• Variations: Chin-Up, Neutral Grip, Rings
• Form Requirements: Must be done from a full dead hang with strict form. Chin must come over the bar.
• Purpose: Mastering a loaded pull-up builds lats and grip strength, giving you essential control for intense scooter tricks.

• Variations: Swiss Bar, Cambered Bar, Rotating Grip Bar
• Form Requirements: Keep your butt on the bench. Preferrably no bounce, but not required. Elbow sleeves & wraps are NOT allowed.
• Purpose: Reaching this weight builds chest and core stability, boosting resilience for powerful scooter maneuvers.

• Variations: Sumo, Conventional
• Form Requirements: No excessive hitching; keep each rep clean.
• Purpose: Heavy deadlifts train the entire posterior chain and core, enhancing balance and resilience—key for smooth, controlled flat tricks.

The reason we have these standards is to build a physique that is both powerful and aesthetically balanced, much like the statues of ancient Greek athletes. By reaching these levels in strength exercises, you develop not only the functional power needed for flat scootering but also a physique that looks as impressive as it performs.

These standards aren’t just numbers—they’re benchmarks that ensure each muscle group is developed symmetrically, promoting a strong core, durable joints, and impressive, lean muscle definition. This approach leads to a body that excels in strength, control, and visual appeal, giving you the confidence and capability of a Flatgod.

The "Goliath" training periodization is designed to help break through plateaus by cycling primary and accessory movements in a focused, structured way. Here’s how it works:

1. Main Lift: Start with a primary lift (e.g., Bench Press) and work until you plateau.
2. Switch Variations: Upon hitting a plateau, shift to one of two powerful alternatives—only two options to avoid overwhelming variety:
   • Bench Press: Swap to Dips or Close-Grip Bench Press.
   • Squat: Alternate with Zercher Squat or Front Squat.
   • Deadlift: Rotate to Good Mornings or Sumo Deadlift.

The idea is to focus on these select variations to stimulate strength gains from slightly different angles, providing your muscles with enough variation for growth while maintaining a core focus. This structured approach keeps you progressing with simplicity, allowing you to hone in on specific weaknesses within each movement pattern.

Make sure to track each workout diligently! I recommend creating a Google document stored on a cloud service for easy access and backup. Record your intensity using RPE (Rate of Perceived Exertion), along with the date, sets, and reps for each exercise. If you miss a set or fail a rep, include that too—it’ll help you see patterns and areas for improvement. Don’t forget to log your body weight as well, since it impacts performance and helps gauge progress accurately.