How-to: Prioritize showing up regularly over the quality of any single session. On days with low energy, reduce the load or complexity but complete the workout. This reinforces the habit and provides a continuous training stimulus.

Why it works: Consistent training drives the principle of continuous adaptation and prevents reversibility (detraining). It builds a strong habit loop, making adherence automatic over time. The cumulative effect of these small, regular efforts is what leads to significant, sustainable gains.

How-to: Build mobility and stability from the core out: start with diaphragm, breathing, and posture; advance to spinal and pelvic mobility; then shoulders, hips, limbs. Include primal movements like hanging, hinging, squatting, crawling, crunching, carrying. Master each these movement pattern before progressing to higher intensities or loads.

Why it works: A stable core anchors limbs, optimizes force transfer, corrects imbalances, and creates a solid, injury-resistant base for complex movement. Balanced mobility prevents injury-causing compensation patterns. Movement quality creates the foundation upon which all other training adaptations are built. Primal movements restore our evolutionary movement heritage, our movement potential.

Primal movements are the movements that are hardwired into our biology and biomechanics. Our evolutionary template.

How-to: Use integrated, multi-joint exercises or patterns that mimic your sport or daily demands. Chain patterns, vary planes and rotations, and add real-world challenges like instability, unpredictability and speed.

Why it works: This leverages neuromuscular specificity (dynamic correspondence), programming your brain so gains in strength, stability, and control transfer directly to real-world performance.

How-to: First establish movement quality, then keep adding challenges (progressions) weekly; track performance to stay just beyond your capacity: enough to adapt, not to break. Progression hierarchy: movement quality → movement consistency → volume → intensity → complexity.

Why it works: Progressive overload signals muscles, bones, and nerves to upgrade, driving adaptations that make you stronger, denser, and more resilient.

How-to: Prioritize explosive, high-intensity workouts such as sprints, jumps, and HIIT as long as you can adequately recover and stay motivated. Only after exhausting your capacity for high-intensity work should you supplement with longer-duration, lower-intensity training. Work your weekly schedule top-down through trainingzones.

Why it works: Aerobic, metabolic and neural capacity are most effectively improved through high-intensity training in zones 4 and 5. This top-down approach also delivers significant secondary benefits such as enhanced coordination, speed, and power that are less stimulated by lower-intensity work and are also the first physical qualities to otherwise decline with age.

How-to: Get 7-9 hours of quality sleep nightly. Fuel with sufficient protein and nutrients. Use off-day recovery—breathwork, walking, stretching. Monitor fitness-fatigue balance: training stress creates both positive adaptations (fitness) and negative effects (fatigue). Recovery optimization timing determines whether you access the supercompensation window.

Why it works: Adaptation happens in recovery. Sleep triggers growth-hormone release and muscle repair; nutrition supplies the raw materials. Proper recovery turns workout stress into real gains.

How-to: Track resting heart rate and motivation. When they return to or exceed baseline and you feel energized, train in the supercompensation window. Too soon cuts recovery; too late misses the boost.

Why it works: Supercompensation overshoots your prior level, creating a brief peak in capacity. Training then starts from a stronger baseline, driving continuous gains instead of plateaus or burnout.

How-to:

• Assess yourself: define your goals, daily schedule, recovery needs, and current fitness level.
• Choose activities you enjoy: consistency beats convention.
• Set measurable targets: track progress with reps, perceived exertion, or distance.
• Monitor and adjust: use feedback on performance, sleep, and soreness to fine-tune your load.
• ShuHaRi: First copy the movement patterns with perfect quality, then innovate to improve them, and finally create your own workouts and movements. Individual movement competency determines progression readiness

Why it works: Individual responses to the same training stimulus vary significantly due to genetics and lifestyle. A "N-of-1" approach ensures the program evolves with you.