In this episode 146 protocols
▶ 5:17 Have a Specific Training Plan Behaviors ▷ 6:50 Track Workouts in a Notebook Behaviors ▷ 11:02 Assess Fitness Before Programming Behaviors ▷ 12:44 Choose a Specific Training Goal Behaviors ▷ 13:00 Run the Fitness Testing Protocol Behaviors ▷ 13:26 Prioritize Your Lowest Fitness Score Behaviors ▷ 13:42 Use SMART Goals Behaviors ▷ 14:17 Use at Least One Objective Metric Behaviors ▷ 15:39 Set Realistic Goals Then Reduce by 10% Behaviors ▷ 22:38 Use Intermediate Goals and Timely Milestones Behaviors ▷ 23:27 Identify Your Defenders Behaviors ▷ 24:09 Address Injury Risk Defenders First Behaviors ▷ 24:56 Use Quarterly Milestones for Body Fat Goals Behaviors ▷ 25:15 Delay Fat Loss to Address Constraints First Behaviors ▷ 25:32 Work With a Chiropractor if Needed to Remove a Defender Behaviors ▷ 29:29 Train Compatible Adaptations Together Behaviors ▷ 31:45 Keep Endurance Volume Low if Combining With Speed/Strength Behaviors ▷ 35:23 Choose Lower-Impact Endurance Modes to Reduce Interference Behaviors ▷ 35:36 Use a Warmup Before Lifting Behaviors ▷ 35:40 Avoid More Than 30 Minutes of Higher-Intensity Cardio Before Lifting Behaviors ▷ 35:52 Adjust Calorie Intake by Training Phase Diet ▷ 36:07 Improve Recovery Instead of Automatically Reducing Training Behaviors ▷ 52:23 Use the Quadrant System Behaviors ▷ 55:25 Keep Recovery at Least Half of Fitness Allocation Behaviors ▷ 55:47 Use Recovery Activities That Give You Energy Back Behaviors ▷ 57:52 Create Specific Life Actions to Reallocate Time Behaviors ▷ 58:37 Set Work Boundaries to Protect Priorities Behaviors ▷ 59:14 Use Drop Everything and Train Behaviors ▷ 1:02:04 Keep Your Quadrant Plan Visible Behaviors ▷ 1:02:42 Give Your Plan to an Accountability Partner Behaviors ▷ 1:03:09 Check In on Your Plan Regularly Behaviors ▷ 1:06:10 Lay Out a Physical Calendar With Non-Negotiables Behaviors ▷ 1:06:17 Work Training Backward Around Life Events Behaviors ▷ 1:07:13 Choose the Number of Days Per Week You Can Realistically Exercise Behaviors ▷ 1:07:31 Underestimate Available Training Time Behaviors ▷ 1:07:44 Include Warmup and Down-Regulation in Total Workout Time Behaviors ▷ 1:09:37 Choose Training Styles That Match Your Available Frequency Behaviors ▷ 1:11:02 Balance Movement Patterns Across the Week Behaviors ▷ 1:12:01 Use Home-Accessible Training Modes if Gym Access Is a Barrier Behaviors ▷ 1:12:01 Kettlebells Tools ▷ 1:12:01 Resistance Bands Tools ▷ 1:12:21 Select Exercises You Know How to Execute Behaviors ▷ 1:12:41 Target Desired Muscle Groups at Least Once Per Week Behaviors ▷ 1:13:03 Plan a Progression Strategy for Bodyweight Training Behaviors ▷ 1:13:15 Weight Vest Tools ▷ 1:13:57 Use a Movement Progression Sequence Behaviors ▷ 1:14:06 Bench Tools ▷ 1:18:33 Do the Most Important Work First in the Workout Behaviors ▷ 1:21:38 Schedule Your Most Important Training on Your Most Stable Day Behaviors ▷ 1:21:44 Use a Seven- or Nine-Day Training Cycle if Better Than a Weekly Split Behaviors ▷ 1:22:53 Do Long-Form Cardio on a Flexible Day Behaviors ▷ 1:24:41 Use Regeneration Sessions Behaviors ▷ 1:25:55 Use Small-Muscle-Group Pump Work on Low-Motivation Days Behaviors ▷ 1:27:15 Use Upper-Body Sessions on High-Friction Days Behaviors ▷ 1:27:34 Use Long Steady-State Bike Rides on Low-Motivation Days Behaviors ▷ 1:29:01 Bookend the Week With Best and Worst Days in Mind Behaviors ▷ 1:31:34 Do High-Intensity Exercise Earlier in the Day Behaviors ▷ 1:31:52 Exercise at Least Six Hours Before Bed if Intensity Is Not Low Behaviors ▷ 1:32:15 Use Down-Regulation Breathing After Evening or Hard Training Behaviors ▷ 1:32:37 Get 30+ Minutes Per Week in Zone 5 / Top 10% Heart Rate Behaviors ▷ 1:33:53 Keep Some Evening Sessions at About 70% Instead of Going All-Out Behaviors ▷ 1:34:25 Stop Doing Intervals at 8 PM if Sleep Suffers Behaviors ▷ 1:34:50 Caffeine Supplements ▷ 1:36:51 Increase Intensity by About 3% Per Week Behaviors ▷ 1:37:04 Avoid Increasing Volume by More Than 10% Per Week Behaviors ▷ 1:38:27 Use Progressive Overload Variables Behaviors ▷ 1:39:11 Increase Load by About 5% Behaviors ▷ 1:39:22 Calculate Weekly Repetition Volume Behaviors ▷ 1:39:49 Increase Weekly Repetition Volume by About 5% Behaviors ▷ 1:40:33 Increase Load or Intensity Slowly for About Six Weeks Behaviors ▷ 1:40:48 Take a Deload After 4–8 Weeks Behaviors ▷ 1:41:48 Use 3–5 Program for Strength Behaviors ▷ 1:42:07 Do 10–20 Sets Per Muscle Group Per Week for Hypertrophy Behaviors ▷ 1:42:46 Use 6–30 Reps Per Set for Hypertrophy Behaviors ▷ 1:42:49 Take Hypertrophy Sets Close to Failure With Good Form Behaviors ▷ 1:43:43 Use 30 Seconds to 3 Minutes Rest for Hypertrophy Depending on Load Behaviors ▷ 1:44:44 Use 2–5 Minutes Rest for Speed, Power, and Strength Behaviors ▷ 1:46:27 Sleep on Your Program Before Finalizing It Behaviors ▷ 1:50:30 Train Leg Strength Behaviors ▷ 1:50:30 Train Grip Strength Behaviors ▷ 1:50:30 Maintain Total Muscle Mass Behaviors ▷ 1:50:36 Train Speed and Power for Fall Protection and Longevity Behaviors ▷ 1:50:59 Maintain Range of Motion Behaviors ▷ 1:51:33 Get 5–30 Minutes of Sunlight Viewing Early in the Day Behaviors ▷ 1:51:42 Bright Artificial Light Tools ▷ 1:51:48 Avoid Bright Lights Between 10 PM and 4 AM Behaviors ▷ 1:51:48 Get Evening Light Exposure Behaviors ▷ 1:53:28 Do at Least One Proprioception-Challenging Session Per Week Behaviors ▷ 1:53:58 Use 8–10 Week Goal Blocks Behaviors ▷ 1:54:11 Use a Seasonal Annual Training Structure Behaviors ▷ 1:54:29 Sleep More During a Hypertrophy Phase Behaviors ▷ 1:54:35 Use Seven Sessions Per Week of Physical Activity During a Hypertrophy Phase Behaviors ▷ 1:54:53 Use One Sport Session Per Week During a Hypertrophy Phase Behaviors ▷ 1:55:04 Take Long Walks Twice Per Week During a Hypertrophy Phase Behaviors ▷ 1:55:04 Lift Weights 3–4 Times Per Week During a Hypertrophy Phase Behaviors ▷ 1:55:15 Take a Deload Week at the End of Each Quarter Behaviors ▷ 1:55:54 Shift From Indoor to Outdoor Sport in Spring Behaviors ▷ 1:56:24 Take a Fitness or Exercise Class During a Fat-Loss Phase Behaviors ▷ 1:56:34 Lift Weights Two Days Per Week During a Fat-Loss Phase Behaviors ▷ 1:57:10 Continue Outdoor Sports During the Summer Conditioning Phase Behaviors ▷ 1:57:45 Lift Weights Twice Per Week During the Summer Conditioning Phase Behaviors ▷ 1:57:45 Do Interval Work During the Summer Conditioning Phase Behaviors ▷ 1:58:32 Use Two Workouts Per Day During the Fall/Winter Cardiovascular Phase if Appropriate Behaviors ▷ 1:58:44 VersaClimber Tools ▷ 1:58:44 Do an Indoor Sport During the Fall/Winter Cardiovascular Phase Behaviors ▷ 1:58:51 Use Cardio Machines During the Fall/Winter Cardiovascular Phase Behaviors ▷ 1:58:51 StairMaster Tools ▷ 1:58:57 Machines Tools ▷ 1:58:57 Assault Bike Tools ▷ 1:59:09 Walk Outside Twice Per Week During the Fall/Winter Cardiovascular Phase Behaviors ▷ 2:19:57 Use a Mid-Quarter Deload Week Behaviors ▷ 2:20:03 Use a 5 Hard / 1 Deload / 5 Hard / 1 Off Structure Behaviors ▷ 2:28:09 Use Moderate Training if Sleep Loss Is Acute but Goals Matter Behaviors ▷ 2:29:27 Back Off if Poor Sleep Has Become a Pattern Behaviors ▷ 2:29:37 Use Moderate Restorative Training When Recovery Is Needed Behaviors ▷ 2:29:44 Sauna Tools ▷ 2:30:14 Keep Training Below About 70% if You Feel a Bug Coming On Behaviors ▷ 2:30:35 Shut Training Down if You Have a Pretty Gnarly Cold Behaviors ▷ 2:30:59 Jacuzzi Tools ▷ 2:30:59 Use Hot Water Immersion When Sick Behaviors ▷ 2:31:22 Use Some Ice Cautiously When Sick Behaviors ▷ 2:31:30 Sleep When Very Sleepy During Illness Behaviors ▷ 2:34:34 Use a Three-Day Split of Speed/Power + Hypertrophy, Strength + High Heart Rate, and Endurance Behaviors ▷ 2:37:44 Differentiate Exercise From Physical Activity Behaviors ▷ 2:38:01 Walking Treadmill Tools ▷ 2:38:04 Increase Daily Physical Activity Outside Workouts Behaviors ▷ 2:38:40 Do Not Rely on Physical Activity Only Behaviors ▷ 2:39:55 Do 10-Minute Walks Three Times Per Day Behaviors ▷ 2:39:56 Use Exercise Snacks Behaviors ▷ 2:41:01 Use a Four-Day Split of Strength/Hypertrophy, Long Duration, Muscular Endurance, and Medium Intensity Behaviors ▷ 2:41:22 Free Weights Tools ▷ 2:41:22 Barbells Tools ▷ 2:43:09 Use a Circuit Format for Muscular Endurance Behaviors ▷ 2:43:19 Use a Group Activity Class on the Muscular-Endurance Day Behaviors ▷ 2:45:08 Use Medium-Intensity Conditioning With Rolling Intensity Behaviors ▷ 2:45:21 Finish With 5–6 Minutes Total of Max-Heart-Rate Work Behaviors ▷ 2:45:50 Use a Straight 5-Minute Assault Bike Effort Behaviors ▷ 2:48:06 Slide Workouts Forward if Recovery Is Poor Behaviors ▷ 2:48:35 Use Low-Intensity Cardio to Dissipate Soreness Behaviors ▷ 2:51:32 Run the Three-Day Split Back-to-Back for a Six-Day Program Behaviors ▷ 2:54:41 Do Not Change the Program Every Day Behaviors ▷ 2:55:30 Use Auto-Regulation With Structure Behaviors ▷ 2:56:06 Listen to Your Body but Reality-Check Yourself Behaviors ▷ 3:00:02 Be the Host, Not the Guest, in Social Training Behaviors ▷ 3:00:27 Use Hotel Workouts While Traveling Behaviors ▷ 3:01:25 Allow Occasional Off-Program Training for Joy if It Costs No More Than About Three Days Behaviors