26frameworks
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Use It or Lose It Fitness ProtocolIn-depth
Preserve physical and cognitive function through targeted training
Few Concepts, Infinite Methods Exercise Rule
Anchor your training to a handful of fixed principles and let the specific methods be interchangeable.
The 20-Years-of-Nights Rule
Every 'overnight success' is 20 years of overlooked nights. Plan accordingly.
The PlantPower Transformation Protocol
Radical life transformation through plant-based nutrition, progressive training, and identity reinvention
Iron Status Monitoring for AthletesIn-depth
Protect oxygen delivery by catching iron depletion before anemia sets in
Glycogen Supercompensation ProtocolIn-depth
Maximize muscle fuel stores through strategic carb loading and tapering
The Running Metaphor for EntrepreneurshipIn-depth
Treat your venture like an endurance race, not a sprint
The Calling Over Career FrameworkIn-depth
Seek a calling, not a career, and let purpose carry you through hardship
Power Breathing for Endurance Performance
Breathe more than you think you need; delay fatigue naturally
The David Blaine Method for Breath-Holding
Increase breath-holding time
The 6-Minute Workout
Pure, Hard Exercise
Forced Evolution
Murderous Intent
The Aerobic Line Framework
Move Your Aerobic Line
The 400-Meter Repeats Framework
Sprint your way to endurance
Palmer Cooling Framework
Cooling for performance
Stress-Recovery Framework
Balance stress & recovery
Muscular Endurance Protocol
Build endurance
Maximum Heart Rate Protocol
Touch max HR
Interference Effect Framework
Minimize interference between endurance and strength training
Zone Two Cardio Framework
Aim for 150-180 minutes of zone two cardio per week
Concentric-Based Exercise Choice Framework
Choose low-impact exercises
Anti-Glycolytic Repeat Strength Endurance ProtocolIn-depth
Build sport-specific endurance without fatigue by avoiding acid buildup.
Hypoventilation Training for Athletes
Train your body to do more with less air for dramatic endurance gains
Breathe Less Protocol
Reduce your breathing volume to boost endurance, calm asthma, and extend your life
The Cookie Jar
Bank your past victories and withdraw them when you need fuel to survive.
The 40% Rule
When your mind says you are done, you are really only 40% of the way there.