Consistency

Train with steady frequency and structure to build durable results

Primal Movements

Maintain your biological potential and injury-resistance

2 x 15min/week

Functional Movements

Train movements that are useful to you

Progressive Overload

Continually add progressions to force adaptation

Zone 5

Do high-intensity work first; add endurance only if time allows

20-40min/week HIIT

Recovery

Rest and eat as intentionally as you train

Supercompensation

Repeat only after the upgrade is in

Personalization

Learn the pattern, improve it, make your own (ShuHaRi)