Practical BFR
Use cheap knee wraps, not a cuff. Tighten so the limb pumps, never so it goes numb.
Latest
Blood-flow restriction training
Cuff the limb and lift light when your joints won't take heavy.
Metabolic conditioning
Keep metcon for conditioning, and never race a clock with a barbell overhead.
The Tabata protocol
Go actually all out for all eight rounds, or you're just doing intervals.
RPE / RIR autoregulation
Load the bar for the body that showed up today, not for last week's percentage.
Periodization
Plan the next block in phases. Same total sets, a heavier top single at the end.
Volume landmarks
Count hard sets per muscle each week. Add one a week until your lifts stall.
Progressive overload
Add weight to the bar every week. 40 minutes a week bottoms out your death risk.
Tempo / lactate-threshold training
Run one comfortably hard sustained effort a week, held not raced.
Polarized training
Run easy 80% of the time. Go slow enough that the hard day can be hard.