Project+Dragon+2023+Edition+ +FAQs

Disclaimer - Paul Batman O’Brien, Boru Fitness, or Isometric-Training.
com do not take responsibility for any injury or

accidents that may occur following this program. Participation in this fitness program or those performing the
exercises described herein do so at their own risk. The Exercises described in this guide are to be done only under
the supervision of a qualified trainer. Seek permission from your doctor prior to taking up any form of exercise.
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FAQ’s
FAQ’s
The Project Dragon Cardio FAQ
Project Dragon - What's the Most Intense Program and Can I Use it if I'm Super Fit Already?
Project Dragon and Exercise during Pregnancy
Can You Use Hindu Squats for the DFR’s? Won’t this interfere with recovery?
How do you make sure you stay on that perfect heart rate?
Performing Project Dragon DFR’S When Injured
If Aerobics are Bad How can I Enjoy Other Training?
Heart Rate Formulas
More on Recovery Rates
What to do if I Want to do More!
How Fast Should I Run for the Warm Up?
What's a Reasonable Time to Reach a Target Heart Rate?
Integrating the DFR's with the DRS's
Which DFR is best with the DSR?
What do I do after DFR Week 8?
The Project Dragon Strength FAQ
I Don’t Like Machines – What about Muscle Control as taught in Your Perfect Body Bonuses
How do I integrate Project Dragon and Perfect Body?
Can I still do other activities while following the Dragon Program?
Project Dragon Can It be Completely Body Weight Only?
On Stretching
Repetitions for Phase 1?
Clarification of DSR Phase 2 Timing
Phase 1 Split Routine Question
What does "position" refer to on the bonus DSR charts?
Building the Bruce Lee Body
The Project Dragon Nutrition FAQ
Project Dragon and Pregnancy – Can I Follow the Diet?
Project Dragon and Alcohol
Can Coffee Increase Weight Loss?
Where Does Fruit Come Into the Diet?
Project Dragon and Veganism
Fully Plant Based Protien Sources
Fully Plant Based Carb Sources
Don't I Just Need 25-30g of Protein
What Do You Think of Creatine?
Notes
The Project Dragon Cardio FAQ
Project Dragon - What's the Most Intense Program and Can I Use it if I'm Super
Fit Already?
Q: What fitness regime do you follow for your most intense fitness training, as for my next fight I
would like to use the 5-day advanced extreme dragon program, I have been told I have excellent
fitness, I run a lot of sprints and sometimes fight 10+minute rounds if you could maybe guide me by
illustrating your workout that would be great, thanks.
A: The most intense protocol is the 20-Second Dragon Snap Program. That nearly kills me every time I try
it. I bring my heart rate to 110% of its max. That is intense as hell. Prior to coming up to a fight though -
you want to ease off the intensity. You want to make sure that you are recovered from the fight. I'd try
😉
the 5-day program and finish with the 20-Second Dragon Snap on the last day, with a full 7 days of rest
prior to the fight. The same goes for strength training.
Also while you may be fit according to others' standards, they are irrelevant. You MUST be guided by
your heart rate. If you are not recovering within the proper time frames then take longer and switch to
an easier program. If you don't train to recover properly you won't achieve anything save injury.
For my own training - here's what I currently do, but it's not really applicable to you -
Daily –
● Light Yoga, Stretching/SFJM, and Spinal health work - 15-25 mins

● Light iso's sub 60% daily body part rotation - 5 mins
● Light Joint mobilisation - HS 35, HP 50, Bridge 3mins
● 60 Mins Iaido/Jodo alternating daily focus
Note NONE of this training stresses the nervous system or muscles. All performed fresh, relaxed, and
NEVER to any degree of muscular tension
Mon, Wed, Fri -

20-Second Dragon Snap Challenge
Mon and Sat -
2 hrs Iaido/Jodo Class.
Tue, Thurs, Sat
1-hour target assembly, 2-hour combat training - no muscular effort
Every 2nd week Tues -
Alternating Maxi and 100% INTENSE PHASE 4, 3-5 body part workout - training time approx 3 ½ mins.
Alternating A B system. (Eg A workout is not performed for 4 weeks). (ED Note: this was an early
formulation of the current 2-Day Split now found in the Dragon Gym Chapter. I now currently use the 3
Part 21 Day Split)
As you can see - I try to do as LITTLE as possible in terms of muscular stimulation, save for ALL OUT effort
once every 2-4 weeks for about 3 1/2 minutes. The rest of my training places NONE to little stress on the
muscular system. As a result, I pursue the development of skill regularly and strength and physique
infrequently, which gives me more than enough time to recover... but as I say most of this is inapplicable
to you.
😉
Reduce your iso frequency and lower the intensity of gymnastic training - concentrate on skill - not
power. Power comes from skill, skill does not come from power.
Project Dragon and Exercise during Pregnancy
Q: Can I follow Project Dragon if I am pregnant or planning to get pregnant?
A: There are myriad benefits attributed to exercise during pregnancy. Here are just a few:
1. Lower risk of developing gestational diabetes

2. Weight control
3. Reduced postpartum depression
4. Less water retention
5. Larger placenta and more nutrients for your baby
6. Decreased likelihood of varicose veins
7. Less likely to require a cesarean delivery
8. More rapid return to pre-pregnancy weight
9. Increased fitness for labor as well as toting around your new baby and stroller and diaper bag.
The evidence in favor of exercise during pregnancy is so strong that the American College of
Obstetricians and Gynaecologists (ACOG) encourages pregnant women to do moderate exercise for 30
minutes or more every single day. Studies have even shown that very physically active women can
benefit from continuing their high-volume exercise routines, as much as 9 hours per week, into
pregnancy.
Essentially, when it comes to pregnancy, I'd curtail the cardiovascular activity - at least keep it below 70%
of your max. Increasing HR beyond that from a Western perspective can create dangerous pressure on
the developing baby. You can of course continue to follow the strength development section of PD. Keep
away from any ballistic movements, which aren't in PD anyway, and stick to the dietary principles laid out
in the 10 Habits. Feel free to indulge in any cravings - there's a reason you crave things, but don't go
overboard. Of course, all exercises should be cleared by your doctor.
Although exercise is a great thing for both mother and child, it’s important to understand a few exercise
dos and don’ts and adjust your exercise program appropriately. Firstly, you’ll have to adjust your goals.
Chances are that you are exercising to either gain lean mass or lose fat. Well, when pregnant, weight gain
is to be expected. Also, exercise intensity has to be kept in check. So get all ideas of building muscle and
losing fat out of your mind. Your new focus should be maintaining your fitness while gaining a healthy,
but not excessive, amount of weight. Next, it’s important to manage hydration, body temperature, and
heart rate. Remember, your first responsibility while pregnant is to create the optimal environment for
your baby. We all know that smoking and drinking are out. However, you also need to keep your body
temperature and heart rate in check. In order to do this, you’re going to have to pay close attention to
your exercise intensity. According to Dr. Mottola, exercise and pregnancy researcher at the University of
Western Ontario: “If you can carry on a conversation without getting out of breath, then you are doing
OK.” This usually means that your heart rate shouldn’t climb higher than 70-75% of the maximum (HR
maximum = 220-age) during aerobic work.
Another strategy is to keep your body temperature under 100 degrees Fahrenheit (38 Celsius), especially
during the third trimester. While human studies haven’t confirmed this, animal research shows that
overheating can cause birth defects. Just to be on the safe side, avoid exercise in extremely hot or humid
conditions and always remain hydrated during exercise. Ingesting 500-1000ml of fluid during every
workout can help to maintain hydration status and manage body heat.
Although your exercise intensity will have to be kept in check, your exercise volume doesn’t necessarily
have to decrease. In fact, it’s recommended that pregnant women exercise at least 30 minutes per day
and this exercise can consist of a wide variety of exercise modalities.
Most of this is covered in PD anyway, but just to clarify -
1) Choose exercises that require you to support your spine with your core/abdominal muscles
and maintain a neutral spine position. This usually means choosing machine-based or free-weight
exercises.
2) Avoid using momentum to move the weights.
3) After the first trimester, avoid exercises that cause you to lie flat on your back. So switch from
a bench press to a seated chest press for example. Exercising while flat on the back can diminish blood
flow to both your brain and your uterus.
4) Avoid the Valsalva maneuver. This maneuver, in which you forcefully exhale without actually
releasing air, can result in a rapid increase in blood pressure and intra-abdominal pressure and may
decrease oxygen flow to the fetus.
Finally from a TCM perspective, stay warm (not too warm) and make sure the legs and abdomen are
covered and kept warm. Skirts, 3/4 length trousers, etc are out. This prevents "cold from invading the
body". Additionally, avoid swimming.
In the end, if you’ve been regularly exercising and have just become pregnant, the research is clear: most
women can maintain a regular exercise regimen during pregnancy. However, it’s important to ensure
adequate hydration and breathing during exercise and decrease the risk of abdominal trauma, falls, or
excessive joint stress. Intensity must also be kept in check. Of course, if you’re pregnant and new to
exercise, start very slow! Whether you’re a lifelong exerciser or a new exerciser, following these rules will
help improve your well-being, reduce your labor time, and decrease your risk of obstetric problems.
Besides these benefits, you’ll also be more likely to be awarded the coveted “yummy mummy” title.
Can You Use Hindu Squats for the DFR’s? Won’t this interfere with recovery?
Q: I read that you recommend different kinds of exercises for the Dragon fitness program, among them
Hindu squats. I love them and I’d like to use them.
The point is that if I use them 3 times a week for the “dragon fitness program” I won’t be resting the
legs 7 days as I should according to the isometric program (where you also suggest Hindu squat as a
warm-up, and in the leg-routine … so you practice also Hindu squat as warm up? isn’t it too heavy for
the legs?). The problem is how to combine fitness program and isometrics or strength training.
Also if you use other exercises for the dragon fitness (like a rowing machine) the problem of “resting”
the fibres remains. (By the way, can you use different exercises for the fitness program in different
training sessions in the same week?)
I need your help here.
A: Hindu’s are deadly (That’s an Irish term for brilliant) – and I use them pretty much exclusively for the
Dragon Snap Challenge workout I perform. But here’s the thing – despite being very slim, with 8% body
fat and a 28-30 inch waist, my thighs are 25.5 inches thick. They can leg press over 2,800 lbs. They are
like steel. For me, I can perform the Dragon Snap Challenge WITHOUT straining the muscles of my legs.
Sure they get warm and the SO fibers get a little tired, but they recover within 90 seconds. At my level,
performing 100 or so Hindu squats in a minute or 2 doesn’t stress them.
However, it is unlikely that this will be your case for a while. With that in mind, it’s probably NOT going to
be a concern – There’s no WAY you could be ready for the Dragon Snap and I doubt your leg strength is
enough to knock out 2000+ lbs. But don’t get me wrong, you will be there soon but not now.
It’s more likely your legs will exhaust before your lungs. In that case, simply don’t do them. You can
alternate – for instance – walk, sprint, skip, jog on the spot, jumping jacks, star jumps, burpees, etc.
😉
Ultimately your Dragon Fitness training should not significantly stress the muscles. Sure, they’ll get warm
and the SO fibers will fatigue, but walking to the shops does that. It’s up to you to find your level and
the exercises that you can perform without muscular fatigue. Skipping and rebounding are two of my
favorites – Very little muscle effort. Remember DFR = HEART RATE, DSR=PROGRESSIVE FIBER
EXHAUSTION.
How do you make sure you stay at that perfect heart rate?
Q: How do you make sure you stay on that perfect heart rate? Like when I hit 70% or 140bpm (which is
like a jog) it fluctuates up and down even up to 80% pretty easily. Is this just something that would be
hard for me now coz It’s not as hard as the others – in terms of when I hit something really high then
I’ll know what it’s like to be at 90% or whatever and I’ll understand how hard I’ll have to work to keep
it at that, rather than this now coz it’s a jog I might be going faster coz it’s easy or whatever? If that
makes sense? But yeah off to do the second one of the week and can’t wait till I get further into it
man, thanks for the interest!
A: Your heart will naturally fluctuate a little. The fitter you are the easier it is to hit those higher levels.
Just ease up. I allow myself to vary between 2bpm on either side of my target so 70% would be fine for
you if you varied between 138-142, try to keep to 140 though.
Keep me posted on the progress. Are you logging your workouts on the spreadsheets? If so, forward
them to me at the end of a week’s workout and I’ll cast an eye over ’em.
Performing Project Dragon DFR’S When Injured
Q: I’m trying to put your program (dragon and isometrics) at work, but I have some problems.
First of all, my ankle is unfortunately in a bad condition since I had a kind of accident, so I cannot run
or bike. There is just pain that won’t go away … (also in other parts of my body) … I’ve done therapy
for rehabilitation, acupuncture, and pranic therapy … it simply doesn’t go away … no medical
explanation, maybe deep unconscious?
That’s why I thought of working my way into the fitness program using Hindu squat. Indeed they are
really hard, but my body “mechanics” allows me to do them.
Is there a way of training them, so that, slowly I can become able to perform the number I need to for
the fitness program?
What would you suggest? 3 times a week, 3 set each? or starting ones a week? … Or … maybe once a
week, one repetition, trying to reach my maximum each time? At the moment I haven’t worked my
legs for 3 years, because of the accident, so I’m not in good shape. I tried to do 3 sets of 20 on Monday
and my legs are still hurting. I’m usually not good at calibrating my training, that’s why I’m asking you.
… What do you think?
A: The pain you describe – does it get better or worse with pressure? I think you are totally overdoing it
with the Hindus. They are primarily a muscular exercise – and 1 of the key principles of an efficient
program is not to do sets (there is NO benefit) and you’ll likely just wear the joints out further. If you
have to do Hindus and want to increase the volume the easiest way is to pick a number you can do
without strain – say you can do 10 before you get sore and tired. Stop there. Do the same amount when
you are nice and fresh, the next day and again. Add 5 or how many extra you can manage the next week
WITHOUT STRAINING or becoming tired. This teaches neurological efficiency.
Keep in mind, however – this is NOT DFR cardio workout – nor is it a DSR workout – this is simply to
teach your body to handle a higher repetitive load.
I still strongly advise you to find another activity that you can do without discomfort for the DFR. I’d
suggest semi-recumbent cycling or rebounding.
If Aerobics Are Bad How Can I Enjoy Other Training?
Q: I read in Project Dragon that aerobic training is “bad” for the body. But … when I train my martial
art program, the same way you are having your combat training, or even at less intensity, isn’t it
aerobic and so messing up with the “good” fitness training of the dragon? Isn’t it like you are giving 2
opposite messages to your body?
A: I get the point and, yes, that is the case, but the wrong way around. EVERYTHING your body does is
Aerobic. When you sit down to watch TV, walk to work, sit at your desk, go to sleep – it’s all aerobic.
Training, done at low-level intensity is no different than to your daily life. The brief intense stimulation
we produce with the DFR is the “different message,” as you put it. However, due to the intensity (which
means it has to be brief), it forces a positive adaptation response from your body. My only concern than
😉
with your training is that it doesn’t interfere with your recovery – not that you are supplying the body
with mixed messages.
Heart Rate Formulas
Q: On other web pages I found different formulas (from the one you suggest in Project Dragon) to
calculate the Maximum Heart Rate. Do you think that the more complex formulas would be more
accurate or is it actually the same as yours (220-rhr)? Also another web site it is suggested to use a
Maximum Heart Rate Stress Tests to better estimate the MHR. What’s your opinion on that?
How should I best measure my heart zones?
A: The more complex formulas are equally flawed compared to the simple formula. The truth is that
most of these calculations are relatively arbitrary. The 220 one was basically devised off the top of the
head by an English professor and used as a guideline. The more complex equations are just that –
guidelines and no more accurate than the 220 simple ones. These are GUIDES – NOT absolutes in order
to help you gauge progress. The real key is to enter into a state of progression and oxygen debt. The
heart rates are signposts to get you there. The only way to ever truly know your maximal heart rate is to
bring it to a point beyond it. And you are NOT going to do that – that’s what a heart attack is. When you
become very fit these calculations are all laughable in terms of accuracy. My max heart rate according to
the site and calculations you suggested is between 180-195. I frequently get my heart rate in excess of
225 when training.
Don’t worry about these small details – they aren’t vitally important. What is ACTUALLY important is
DOING the exercise in the progressive manner suggested. All you need are the signposts, provided
adequately by the formula and guidelines in the book. To be blunt, if I thought the more complex
formulas were of merit and provided additional benefit I would have used them. I didn’t. The formulas in
the book work for the routines in the book and work exceptionally well.
More on Recovery Rates
Q: If I’m not fit, shall I still get to my “un-healthy” Recovery Heart Rate before getting to the new set,
or shall I wait more? Let’s say that I can get to my Recovery Heart Rate in the time frame for Recovery
you give after each set. Can I proceed to the following set as soon as I reach the recovery heart rate, or
do I have to wait for all the Recovery time frame you give to elapse? Finally, with progressive training
will my Recovery Heart Rate will change? Shall I re-adjust the Recovery periods among sets to the new
Recovery heart rates?
A: On your first run-through, see if you can get lower; you may not be able to, but do try. You can wait up
to ten minutes and see how far you get recovery-wise. If it’s not significant, then head for your recovery
heart rate the next time, but it’s the minimum you have to hit before doing another set.
If you can get to the recovery heart rate under the prescribed time, move directly to the next set, once
you’ve hit it. On the next training session do the next workout progression (e.g., week 1 – recover in 3
minutes = do week 1 again. 2 weeks later you’re still doing week 1, but you recover in 1.15 = complete
the workout and move on the week 2 workouts for your next session).
Your recovery heart rate will change as you get fitter, so re-calibrate with each workout progression.
What to do if I Want to do More!

Q: Paul, if I wanted to run a few extra times per week using the 4 week program (I.e. 5 times instead of
3), would that be ok, or do you recommend following the program to a tee?
😉
A: I’d recommend following the program to the tee. If there was a better way to do it, I would have
written it. Unless a stable base is developed for comparison etc, then it is impossible to determine
what changes you may need to make later on. Further, your cardio system is just like any other muscle in
the body (and remember the heart is a muscle) – it NEEDS time to recover. You must stimulate, then
recover. If you train 5 days a week, when does your body get a chance to develop and respond to that
stimulus? Keep it to the 3 days. There is a 5 day a week program, but that’s much later on.
How Fast Should I Run for the Warm-Up?
Q: When going from the warm up to the target hr, how fast should I be running? Should I run as fast
as possible until I reach my target hr, or should I run at a medium pace?
A: I go as fast as I can till I hit the heart. We want to teach the body rapid acceleration and deceleration.
What's a Reasonable Time to Reach a Target Heart Rate?

Q: What would be a reasonable time to reach the target hr? I just started my week 2, and on my first
set, it took me 2 minutes 47 seconds to reach my target hr of 70% (was running 6.5 mph). On my
second set, it took me 3 minutes 29 seconds to reach my target hr of 75% (was running again at 6.5
mph).
A: That’s quite long, in my opinion….BUT …it’s not hugely relevant overall. What you want to see is that
number coming down. Just to give you a reference point though; I had a guy with a 90bpm resting heart
rate and at the start, he averaged around 1.19 seconds to target heart rate. Again this indicates that your
heart is just not used to being pushed like this. It will get better in time, but keep a track of it. Ideally, we
want you in the target zone within 60 seconds.
As I explained in previous emails, it is harder to get to your target heart rate as you get fitter, but it
shouldn’t take you longer. If you get fitter, your heart is capable of more efficient work. As such, doing
the same exertion produces a lower heart rate. In order to get to your target then you must do even
more work. Hence, I have to run 24k sprints at 15-degree inclines ;-). There is no minimum to the best of
my knowledge. My personal best is 31 seconds and I try to achieve my target within 30-45 secs. As
always I strive to make that number as low as possible.
Integrating the DFR's with the DRS's
Q: When looking at integrating DFR with DSR and TRIM for intermediates, it says do 3 DFR workouts
per week, and do PHASE 1, then you show an example. I can see 2 DFR workouts, and the DSR
workout, but I can’t see the 3rd DFR workout. Can you please specify?
Also, is there a difference between DSR and TRIM?
A: You’ll note in the paragraph below I say when performing a DSR/TRIM in the week I would ONLY do 2
DFR’s. It reads as follows –
I perform a DFR program 3 times a week, generally, only twice a week when doing a Timed Resistance
Isometric Measures (TRIM) workout, and I perform a TRIM routine currently once every 28 days. I take 2
days of full rest before performing a DFR workout. So for me, 3 weeks out of the month looks like this –
This is important to note in advanced trainees where they may be doing the DSR/TRIM program once
every 2 weeks or so. When performing a DSR, that can take that slot of a DFR, it’s intense enough and
will provide some cardio stimulation.
Let’s say I’m on a two-week rotation of my DSR. Week 1 I am scheduled to do 3 DFR’s a week I do them.
Week 2 because I am doing a DSR that takes the place of a DFR and I adjust my DFR’s if necessary to
ensure I get my rest. It’s no different than as I explained in the beginner breakdown. Underneath the
table, I clarify this further with the 2 weeks.
TRIM is just the name of the specific protocol I devised ( Phase 2-4) and is part of the overall DSR
program.
Which DFR is best with the DSR?
Q: Which dfr program do you recommend using while integrating the dsr? Beginner, intermediate,
5-day advanced? Can I do 3 days of the last day of the 5-day dfr program, and on the second week, do
2 days of the 5-day dfr and 1 dsr?
A: Yes and no. If you were doing a 2-week strength rotation then yes, that would be correct. However, at
your level, it is unlikely that you are doing a two-week strength rotation. This is the simplest way to put
it for beginners; Just do the 3 DFRs every 2nd day or so. Mon, Wed, Fri, or it could be Tue, Thur, Sat, or
Wed, Fri, Sun…I don’t mind. When you begin the DSR you do that 1 time a week or so a the start. That
DSR takes the place of a DFR. So if you are now doing a DSR your training looks like DFR, DSR, DFR, or
DSR, DFR, DFR, or DFR, DFR, DSR. You can adjust it any way you see fit as long as you give yourself proper
recovery time.
Use them as laid out in the book. Start with the 4-week beginner program. Make sure you don’t move on
to the next week’s workout until you are in the required recovery range. Then the 8-week program, the
same rules. Don’t skip because shortcuts only lead to dead ends. The 5-day DFR is for those mentally
obsessed with training – eg. gym rats, gym bunnies, etc. Given your martial arts training, I don’t think it
😉
would be the most suitable program for you. We can look at it later when you’ve progressed to that
stage though.
What do I do after DFR Week 8?
A: I’ve already answered the first part of this in an earlier email. Regarding what to do at the end of the
8-week intermediate DFR; that’s covered in the book.
Once you can perform the high-intensity work of week 8 and recover to your resting heart rate within 2
minutes you can move to the extreme Dragon Challenges. However, these challenges aren’t needed to
enjoy a lean muscular physique, nor for optimal health and fitness – the 2 programs on the following
pages are designed for those who want to achieve superhuman levels of fitness and strength.
If you want to maintain your levels simply repeat the last week of the week 8 DFR. However, as I explain
in the book, I don’t like “maintenance”.
How you go from there depends on your DSR progress and scheduling. Many of my clients are on a
2-week DSR rotation, for instance. As such, I have them do the 5-day challenge on non-DSR weeks, and
the Dragon Snap on DSR weeks. My focus is always on reducing my time to target, increasing my target
hr, and decreasing my recovery times. I personally just use the Dragon Snap these days and play around
with different routines. I’ll do stair runs, skipping, and Hindu squats via the Snap challenge. Great fun.
But not something you need to worry about now.
The Project Dragon Strength FAQ
I Don’t Like Machines – What about Muscle Control as taught in Your Perfect
Body Bonuses
Q: I don’t like working with machines, but thanks to you I now understand better the need to learn
how to fully contract a muscle. I was thinking – before engaging fully with isometrics … or maybe to
stop them for a while- to work the techniques of Muscle Control by Maxick, to learn how to contract
the muscles. What do you think about it?
A: I understand that many people are reluctant to work with machines – I’m one of them – I hate the
damn things. However, the unfortunate reality is, for many people it is the safest and most efficient way
of teaching them muscle control. Maxick had this same problem with his students. Many people who
study Maxick, including me, jumped straight into his muscle control volume – and depending on your
fiber ratio – you will have varying degrees of success – the thing is, much like Project Dragon, Muscle
Control was not the beginning of the Maxick system, but the end. Prior to that, Maxick taught
progressive contractions via correspondence, much in the same way that I teach it in Project Dragon,
except using modern machines now available to us. I’d suggest following Project Dragon as is. You can, if
you feel you must perform some light contractions such as those taught by Maxick but only to WARM
the muscles, not to train them. This should be done simply to flush the muscles with blood in the
morning and prepare the body for its daily activity.
How do I integrate Project Dragon and Perfect Body?
Q: After reading “Project Dragon” I decided to start “the Dragon Fitness program”. So my question is
how to integrate it with the isometric program of “Perfect Body”. Do you still suggest the program in
perfect body, which is 5-7 minutes every day, each day a different muscle group, 7 day rest between
same workouts? I got a bit confused because I read that you practice your TRIM once a month, so I
thought, maybe you are also practicing Isometrics once a month?
A: You can of course integrate Perfect Body and Project Dragon. You can certainly do very light isos, as
taught in Perfect Body to warm the muscles and develop a feel for the iso’s for later use. The trick is to
adjust the intensity levels to accommodate this and to make sure it doesn’t interfere with the DSRs or
TRIM workouts.
This is actually covered in FULL detail in the bonus book of Perfect Body – the Physiology of Strength but,
in summary, here are the basics of the science behind it. Different authors will recommend different
times under isometric tension. John Little (who wrote, “Art of Expressing the Human Body”, on Bruce
Lee’s training methods) and Pete Sisco recommend as little as 5 seconds. Mueller and Hettinger
recommend upwards of 10. Steve Justa advocates isometric holds for longer than three minutes, as do
Matt Furey, and Shroeder. And Bruce Lee varied between 7 seconds and 8 hours. (Yes, he performed an
8-hour isometric hold).
The reason for this is the level of intensity. You can hold an isometric contraction with anything from 1%
-100% intensity. Justa advised holds of 35% of max for long periods of time (Similar to martial arts). Sisco
and Little advocate a max contraction of approx 90-100% for 5-7 seconds. I recommend a 7-12 second
contraction in Perfect Body because the majority of people starting these exercises cannot produce a full
muscular contraction as, even with the best of intentions and trying their hardest, most will only produce
an 80% contraction. Hence,a few additional seconds are recommended. Studies now show that as little
as a 1/4 of a second is needed to stimulate growth and increase strength. This is why in Project Dragon in
Phases 3 and 4 we reduce hold times while increasing load.
My second reason for recommending the 7-12 seconds is based on the energy pathways of the human
body – Our bodies were designed to exhaust Adenosine Triphosphate (ATP) stores in the muscle, they
only last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will
continue until CP stores are depleted, approximately 4 to 5 seconds.
This gives us around 5 to 7 seconds of ATP production. Repeat, 5-7 seconds. Thus, in order to stimulate
your fast twitch fibers (those primarily associated with muscular size, strength, and speed), anything
after 7 seconds is unproductive. In fact, as I mentioned above, many students when starting CANNOT
engage the maximal number of fibers straight off the bat and require upwards of 5 seconds to build to
that contraction. Hence my recommendation and the system that is Project Dragon.
The exercises in Project Dragon lead to progressive fatigue of the SO, FIG fibers and ensure that you can
tap the FG fibers. The FG fibers as I explain in Project Dragon need longer recovery times, hence you
need weeks at a time to recover.
However, you can reduce the tension and intensity of your daily isometric contractions to increase blood
flow and circulation to the muscle tissue. This helps to increase the recovery of the muscles after the
tissue has been exhausted by the TRIM system. Simply perform the daily schedule in Perfect Body;
Monday do the Neck, Tuesday the Back, etc and instead of going all out, hold beneath the quaking point,
about 50-60% so the muscles are warmed.
Can I still do other activities while following the Dragon Program?
Q: I now understand that I always trained the wrong way, and that’s way I always injured myself. Let’s
say that I practice the dragon fitness and the dragon isometric program, the way you will suggest me.
I do yoga and bodyweight exercise. My question is: how can I combine isometric with this kind of
work?
I read as you pointed out the difference between “recreational activities” and training, but I’m still
afraid that mixing isometrics with a daily wing-chun or yoga practice will not to leave me with much
time to “recover” …
but still…. I want a perfect body. Not just to look at in the mirror, but to use it to do what I love, and
that is almost on a daily base, e.g. martial arts and yoga. I noticed you said that you are a martial
artist yourself … so who better than you to answer this!
A: It’s as I wrote in the book, there is a difference between recreational activity and training. Martial arts
and Yoga tend to be focused on total relaxation and fluidity of movement prior to a momentary tension.
The clips that you sent me also fall into this category. As such, they should in no way cause you to be
tense, or to use muscle. This is why so many martial arts masters become MORE powerful with age – as
the muscle fades the true strength of relaxed movement is displayed. You should be completely relaxed
during martial practice, I’m sure your teachers would agree.
Yoga too is often misunderstood – Yoga is designed to teach you to RELAX muscular tension – NOT move
through it. The ONLY way to attain the range of motion and flexibility seen in the Yoga videos you
showed me is through the COMPLETE relaxation of the antagonist's muscles. I NEVER strain during my
yoga practice; there is no need – that’s not what it’s for. I can be strong in the positions I perform
because I am relaxed and my structure is balanced. If you find you are tensing the muscles to maintain a
posture then it is incorrect, your alignment is off and muscles that should be relaxed and balanced are
not.
Project Dragon Can It be Completely Body Weight Only?
Q: Is it possible to train in the other Phases with bodyweight routines, without compromising the
results? If push comes to shove, I am prepared to wait until next year for the more advanced Dragon
Strength training. I should have access to gym facilities by then. In the interim, I would have the
Perfect Body program, combined with the Dragon Fitness protocols. Yes, that would be a compromise,
but a healthy one.
In the deluxe edition of Project Dragon, you’ll find one of the bonus chapters has detailed instructions for
a Phase 1 bodyweight routine, however, I would strongly advise you to at least spend 6-8 weeks
following Phase 1 if at all possible with weights; this will help you develop the FG fibers necessary to get
the most out of the isometrics of Perfect Body. If that is unavailable then you can use the bodyweight
version. This requires you to actively tense the muscles and MAINTAIN that muscular tension throughout
so that you exhaust within 90 seconds, through GENUINE muscular failure.
You can then use Perfect Body for PHASE 2 – using the weekly body part workouts. Eg
● Mon = chest,
● Tue = Back,
● Wed = Abs,
● Thurs = Arms,
● Fri = Legs.
Before doing any of that, however, take full body stats as detailed in Project Dragon and photos – front,
back, and sides.
On Stretching
Q: I got “stretching scientifically” by Thomas Kurz, as you suggested in Project Dragon. How can I fit
the stretching exercises in to my training program? Daily practice? Every second day? Divide the
exercises in groups as for Isos? And at which moment during the training? Before martial art practice
and/or after?
A: The first part of Kurz’s program is based on strengthening the muscles – you don’t need to do that
given the isometrics you are performing. As such, you can just practice the isometrics stretches (that’s
what they are) AFTER ALL your training, iso, martial arts, etc. The nature of the stretches, called
physio-neural-facilitation can scramble the ability of the muscle to perceive tension – any activity you
perform after doing them will not be safe as your muscles may not measure the tension and fire
correctly. I’d practice perhaps at MOST every 2nd day, every 3rd day would be my preferred, but these
days I only complete 1 iso stretching session in a similar method to Kurz perhaps once a week, if that.
Repetitions for Phase 1?
Q: I just watched the lat pull down and now I’m a little confused. You said to only do one repetition
but I see you are doing several slow repetitions until you can no longer continue & then you hold out in
an isometric position.
So I take it that you do not mean (by 1 rep) to only do one super slow up & down position that will last
the whole 45 seconds. You mean do several slow up and down positions until you are fatigued and
hold. Right?
This is important because it will to tapping and activation of FG fibres.
A: I think you should re-read the protocols. The workout videos are for phase 1. In phase 1 we move
continuously exhausting the SO fibers and then the FIG fibers to the last few seconds in which the FG
fibers are hit, fully tapping them with an isometric hold. It’s a smooth continuous motion, something I
stress in the book. Also, you’ll note the cadence changes as I fatigue. What I say in the book is I DO NOT
CARE ABOUT REPS. You could do three, you could do 5 – how many is not important, what is important is
that you can no longer continue the positive movement. It’s one set – not one rep.
In phase 2 you perform the workout shown on the video and then a specific SINGLE isometric hold. Then
in Phases 3 and 4 JUST that SINGLE isometric hold exclusively.
Clarification of DSR Phase 2 Timing

Q: Just to be sure that I got the thing right: in Strength PHASE 2 you first perform the routine given in
PHASE1 and then (in the same session, no time rest) you move on with the new exercises of PHASE 2,
right?
A: Yep, that’s perfectly correct.
Phase 1 Split Routine Question
Q: I want to “split” the strength routine in the 3 days we are going to the gym for the fitness program
(once we go there we don’t want to stay just for a few minutes), and so maybe adding a few exercises,
like the biceps and triceps, leg curl, calves and the machine for the abs-with weights (using the same
principle of PHASE 1, and maybe later phase 2? What do you think about it?
A: There are split routines later on in the DRAGON TRIM SERIES; however I’d stick to the program as laid
out for Phases 1-4. Doing additional work as you suggest eats into the recovery time for the whole body.
Furthermore, it eats into the intensity of the exercises. Finally, the exercises you’ve suggested are
unnecessary and not compound movements, and the target muscles are already accounted for in the
😉
training program. Stick to the program, it works. If a split program was more effective I would have
written it that way.
What does "position" refer to on the bonus DSR charts?

Q: What do you mean by “position” on the DSR charts?
A: Position refers to the position you set the equipment to. For instance, most machines allow you to
adjust the seating – this is to ensure correct bio-mechanics as noted in the program. For instance, in
order to align the chest press at the right level for you, you may need to raise or lower the position of the
chair. The column allows you to record this so you don’t waste time on the next workout. Also, it is
important to remain consistent with the position you set your workout to in the Phase2-4 stages.
Building the Bruce Lee Body
Q: To get the “Bruce Lee body” … that kind of ” muscle – definition” is it better to perform your
program (phase4 Dragon strength routine every 2 weeks + isometrics at 60% on a daily base) or
maybe it is better after having reached phase 4 of Dragon Strength to leave it completely and to
perform only isometrics at 100% as laid in your book “perfect body”?
A: The best way to get Bruce’s definition is to LOSE BODY FAT!!!! The best way to do that is to follow the
DFR’s and the Body fat loss diet I outline in the book. You must be 100% on your diet to achieve that
result. No half-measures and follow the 10 habits.
The Project Dragon Nutrition FAQ
Project Dragon and Pregnancy – Can I Follow the Diet?

With regard to the question on nutrition, yes, you are more than able to eat according to Project
Dragons Nutritional Principles. In fact, the basic foods I recommend are the EXACT same that I
recommend to my patients in my clinic where I specialize in fertility, pregnancy, and post-pregnancy
health.
The only additional suggestions I would make would be to increase the calories and Avoid or Minimize:
● Alcohol (See the Bonus Alcohol Book for more on this, including strategies to cut down)
● Tobacco
● >300mg caffeine per day (See the Bonus Caffeine Book for more on this, including strategies to
cut down)
● Cured/deli meats
● Artificial sweeteners
● High sugar intake (See the Bonus Low Sugar Book for more on this, including strategies to cut
down)
● Using cravings to justify poor food choices (See the Bonus Emotional Eating and Dysfunctional
Eating Books for more on this, including strategies to cut down)
And Completely Avoid:
● Raw foods (eggs, seafood, meat, sushi)

● Shark (cooked or raw)
● Swordfish (cooked or raw)
● King Mackerel (cooked or raw)
● Tilefish (cooked or raw)
● Soft cheeses (mold-ripened, blue-veined, unpasteurized)
😉
Other than that, you can follow the principles I provide and substantially improve not only your health
but the baby’s too. After all, the goals are the same – to support growth.
Project Dragon and Alcohol
Q: Recently I have purchased Project Dragon which I intend to become fully committed to as of
tomorrow I have a few questions however; firstly to do with the diet, on the cheat day when you eat
junk food can you drink alcohol as well?
On the cheat day, a small amount of alcohol is permissible. In fact, a daily half glass of red wine in the
evening, during the rapid fat loss program actually assists fat loss. However, by and large, I DO NOT
approve of alcohol (see the bonus manual on that). Firstly, it's a HUGE number of empty calories and
raises insulin levels causing the storage of body fat Secondly, it seriously disrupts your metabolic process
causing a temporary inability of the body to process food leading to further fat storage. And finally, it
impairs good judgment often leading to a failure to stick to the dietary protocols. Personally, I advise
people to avoid it.
If you MUST drink alcohol, then it falls into the same category as all the other 10 habits. Habit 6 - 0
Calorie beverages ONLY, which means no alcohol, and Habit 10 - ignore the habits 10% of the time. This
means if you were eating 40 meals a week, then you could have alcohol up to 4 times during the week
(not to excess - perhaps 1 or 2) that means however the rest of your eating MUST be flawless. Mostly I
recommend that my patients to enjoy alcohol no more than once a week and within acceptable levels,
e.g. 1-2 pints
Can Coffee Increase Weight Loss?

Q: I remember an email where you once said coffee can help you lose weight, just curious about what
you meant about that
A: Coffee can help you lose weight, however again habit 6 applies. So, no milk, no sugar. Straight black.
The reason it helps in weight loss is that it’s a thermogenic compound. Basically what this means is that
😉
it stimulates your heart via caffeine which makes your blood pump faster. This means you burn more
calories. Nothing wrong with morning coffee – black though.
Where Does Fruit Come Into the Diet?
Q: I love eating fruit, is it ok to eat some fruit immediately after the training?
A: Yep, fruit is okay, but ONLY post-workout if following the 30-day rapid body fat shredding diet. Stick to
apples/pears/berries at any other time or with the 10 Habits.
Project Dragon and Veganism

Q: Paul, I need to confess you something…about the diet I have BIG PROBLEMS following it:
3 and 1/2 years ago, because I was practising (and still I do) a very “advanced” kind of Yoga (let’s call
it that way) I decided to change my diet and start leaving on live (raw food). So I am completely
vegetarian (no milk, no eggs, no meat, no powders …) and eat only raw food.
I always had lots of problem in the past digesting “processed food”, or meat, or powders…. Also for
that reason I changed my diet …
I know that according to Chinese medicine that diet is too “YIN”-earth, but I balance the absence of
Yang by doing that kind of “spiritual”-heaven Yoga, and by practising also lots of Kundalini-fire yoga.
So what I eat is mainly lots of sprouts, nuts and salads, about 1/2- 1 kilos a day, and protein wise and
calories wise should be ok (I calculated it according to some tables of nutritional factors)
I don’t know if you can still categorize sprouts as “carbs” … I cannot find any research on the effect of
sprouts on building muscles …
Do you know anything about that?
A: That’s ok. Special diets are accommodated in my coaching programs, but for now, here is an overview
of my plant-based PN eating program.
Fully Plant-Based Protein Sources
Fully Plant-Based Carb Sources
Fully Plant-Based Fat Sources:
Fully Plant-Based Rainbow:
Don't I Just Need 25-30g of Protein
Q: You seem to advocate eating a lot of protein I’ve read I only need 25-30g to build muscle, isn’t this
true?
A: With regard to protein by kilo body weight – that’s based on poor science. Basically, it was discovered
that in terms of muscle growth and absorption, the average number of people involved in the study can
only take in 20-30g of protein for muscle synthesis. So of course everyone then jumped up and down and
got very excited about only needing 20-30g 3 times a day (60-90g) so they came up with the per kg
bodyweight method. However, this completely fails to take into account the need for protein for all your
other cellular functions. Besides – what else should you eat? Really? What do they expect us to make up
our meals with?
Carbs that increase insulin response and lead to fat storage, or excess fat that leads to high cholesterol?
Protein is a totally neutral substance for the body. Secondly, they TOTALLY ignore the additional benefits
of protein.
There’s no account taken of the other benefits regular (40-60g per meal protein provides), aside from
the fact that 2/3rds of it is burnt off just digesting it, what of the Increased Glucagon, Metabolic Pathway
Adjustment, Increased IGF-1, a Reduction in Cardiovascular Risk, the Improved Weight-Loss Profile, the
Increased Protein Turnover, the Increased Nitrogen Status, and the Increased Provision of Auxiliary
Nutrients. These are among some of the best reasons to eat food – let alone protein. And NONE of them
are mentioned in that study.
What Do You Think of Creatine?
Q: A friend told me I could get really big muscles by taking creatine – what do you think?
A: Creatine is a waste of time. As are all supplements unless your diet is 90-100% flawless. Even then
creatine is pretty much pointless. It’s a waste of time and money.
All creatine does is allow you to take in more water into your muscles. That’s it. It makes your muscles fill
with water. This has a very small effect on sports performance. However, for the purposes of building
muscle tissue by encouraging maximal stimulation, it’s not going to do much for you. Most people want
to run before they walk and start to focus on minor issues, looking to get the extra edge on their training,
to get better results faster – and this leads to them forgetting the basics. They don’t breathe, they don’t
consistently apply the basics and they try to use supplements when their diet is not 100% perfect. In
these cases, the supplements won’t do a damn thing. It’s the same with isometrics – get the basics
down, apply them consistently and you get incredible results and that’s the real trick – applying the
basics day in and day out.
Ultimately, if you aren’t stimulating your muscles to grow and you’re not eating a full nutritious diet to
support that stimulation, then no amount of supplements will help you get a better physique or improve
performance. If your diet is not 90-100% clean then these products will have little to NO benefit or
impact. If 95% of what you are eating isn’t right 1% won’t make much difference.
Notes
Notes
Notes

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Disclaimer - Paul Batman O’Brien, Boru Fitness, or Isometric-Training.

com do not take responsibility for any injury or

● Light Yoga, Stretching/SFJM, and Spinal health work - 15-25 mins

Mon, Wed, Fri -

Every 2nd week Tues -

1. Lower risk of developing gestational diabetes

Most of this is covered in PD anyway, but just to clarify -

I need your help here.

How should I best measure my heart zones?

What to do if I Want to do More!

What's a Reasonable Time to Reach a Target Heart Rate?

Also, is there a difference between DSR and TRIM?

This is important because it will to tapping and activation of FG fibres.

Clarification of DSR Phase 2 Timing

A: Yep, that’s perfectly correct.

What does "position" refer to on the bonus DSR charts?

Project Dragon and Pregnancy – Can I Follow the Diet?

And Completely Avoid:

● Raw foods (eggs, seafood, meat, sushi)

Can Coffee Increase Weight Loss?

Project Dragon and Veganism

Do you know anything about that?

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