Practice

Blood-flow restriction training

Cuff the limb and lift light when your joints won't take heavy.

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EMOM

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

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Metabolic conditioning

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

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The Tabata protocol

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

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5/3/1

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

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RPE / RIR autoregulation

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

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Periodization

Plan the next block in phases. Same total sets, a heavier top single at the end.

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Volume landmarks

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

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Progressive overload

Add weight to the bar every week. 40 minutes a week bottoms out your death risk.

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Tempo / lactate-threshold training

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

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Polarized training

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

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The Norwegian 4x4 interval

Four 4-minute intervals near max, three days a week. That's your cardio.

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