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A structured, movement-based program designed to reduce back pain and rebuild spinal resilience. This system restores blood flow, improves spinal loading tolerance, strengthens the trunk and hips, and addresses mobility restrictions that commonly lead to chronic back discomfort.

Back Restoration Guide

This guide outlines a simple, repeatable system for reducing knee pain by improving circulation, restoring joint function, strengthening supporting structures, and aligning recovery habits with how the knee *actually* heals.

Inside, you’ll find a step-by-step program organized into five clear phases, practical recovery guidance, and nutritional principles designed to reduce inflammation and support tissue health. The goal is to build a knee that can tolerate training, movement, and life.

Knee Restoration Guide (Built to Move)

Knee Restoration Guide

This program took me from out of shape to hitting an all-time PR in just 13 weeks.
Oly Smolov is a high-performance squat and Olympic lifting cycle built to rapidly develop strength, bar speed, and confidence under heavy weights. Through five structured phases of volume, speed work, and intensity, plus a fully automated spreadsheet that calculates every working load, this system removes the guesswork and lets you focus on training. If you’re ready to break plateaus and build real, measurable strength fast, this is the program for you.

Oly Smolov Squat Program

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@ianirby

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