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Practical BFR

Use cheap knee wraps, not a cuff. Tighten so the limb pumps, never so it goes numb.

Strength · Practice · members

EMOM

Program the work first. Put it on the minute only to stop yourself dawdling.

Vitality · Practice · members

Metabolic conditioning

Keep metcon for conditioning, and never race a clock with a barbell overhead.

Vitality · Practice · members

The Tabata protocol

Go actually all out for all eight rounds, or you're just doing intervals.

Vitality · Practice · members

5/3/1

Run 5/3/1 as written and don't tinker. The small monthly jumps are the point.

Strength · Practice · members

RPE / RIR autoregulation

Load the bar for the body that showed up today, not for last week's percentage.

Strength · Practice · members

Volume landmarks

Count hard sets per muscle each week. Add one a week until your lifts stall.

Strength · Practice · members

Tempo / lactate-threshold training

Run one comfortably hard sustained effort a week, held not raced.

Vitality · Practice · members

Polarized training

Run easy 80% of the time. Go slow enough that the hard day can be hard.

Vitality · Practice · members

Zone 2

Do the easy miles for the base and the intervals for the engine.

Vitality · Practice · members

Pre-sleep screen restriction

Put the phone outside the bedroom. Skip the amber glasses.

Recovery · Practice · members

Daily smartphone screen-time cap

Cap the phone at 2 hours a day and leave the cap on.

Willpower · Practice · members