Behaviors

For an endurance-focused athlete, spend about 10% of training time in short 20- to 30-second bursts to maximize recovery from waste production and top-end capacity.

For endurance support work, do 800-meter runs, rest for double the time, and repeat 2-3 times.

If limited on time, a 4-day endurance structure is workable: use 2 tempo/practice days, 1 day of 20-30 second burst work, and 1 day of true high-intensity VO2 max work. If you have 5 training days, add another volume/practice day.

For women with bone mineral density problems, get blood chemistry assessed to identify contributing physiology/biochemistry.

For women with bone mineral density concerns, evaluate menstrual-cycle-related factors because hormone phase can strongly affect relevant metrics.

Take salivary samples about every other day across the menstrual cycle, yielding roughly 15–16 samples, to get a fuller hormonal picture than a single time point.

If dealing with significant bone mineral density issues, especially women, work with a qualified physician rather than relying on strength training alone.

Train one adaptation at a time for a block, e.g. 6–8 weeks focused only on strength or only on hypertrophy, especially when the goal is highly specific.

Train multiple adaptations within the same week or even the same day, e.g. Monday power, Wednesday strength, Friday hypertrophy, when broader development is desired.

For strength, use roughly a 3-second eccentric, brief pause under control, then an explosive concentric.

For hypertrophy, a 3-1-2 tempo is suggested as one option; 3-1-1 also works fine.

For maximal or near-maximal lifts that can be completed without a breath, hold the breath through the rep to preserve spinal stability.

Exhaling during the concentric phase is acceptable, especially when not lifting extremely heavy.

For long sets, strategically insert breaths as reps accumulate rather than breathing randomly under load; for example, do the first 10 reps without a breath, then reset and breathe in safe positions such as lockout rather than vulnerable mid-range positions.

Use the Prilepin chart to guide how much work to do at different percentages of one-rep max when training for strength.

For novices, occasionally taking them to true failure can teach them what 100% effort actually feels like, ideally on safe exercises or machines.

Use sprints on an air bike as a safe power-conditioning option; can be done from a rolling start or dead start.

Use Olympic lifts such as snatches and clean and jerks for power development; described as pound-for-pound the most effective exercise choice for power development.

Use speed squats for speed/power development.

Use loaded carries as a strength method, including farmer's carries, sled pushes, sled drags, and yoke walks.

Use bands or chains to vary resistance through the range of motion and better match the human strength curve.

Minimize distractions so training quality and intent stay high; set your playlist before going to the gym if using music, or leave your phone out of the gym entirely. Use music only if it improves focus and intent.

Use blood flow restriction training with very light loads, from no load up to about 30% of maximum, taken to fatigue/failure as an alternative hypertrophy method.

For hypertrophy, exercises can be selected either by body part or by movement pattern; both can work if weekly volume is sufficient.

Use machines as an underappreciated hypertrophy tool, especially for beginners or when trying to target a muscle more directly; if a compound movement is not effectively training the intended muscle, switch to a machine or isolation exercise.

Start hypertrophy sessions with bigger compound movements, then move to single-joint work later if desired.

If a muscle grows too easily relative to your goals, keep some training for it but reduce volume rather than eliminating it entirely; for example, about 2 sets twice per week.

Do not lump the entire lower body into a single 'legs day' while splitting the upper body into many separate days; account for multiple lower-body muscle groups.

When tallying hypertrophy volume, count work for muscles acting as primary or secondary movers, but generally not tertiary movers.

If you struggle to activate your lats, keep training them and concentrating on them rather than giving up; it may take months or years to learn.