In this episode 35 protocols
▶ 3:49 Resistance Training Behaviors “The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day.” ▷ 3:49 Complete Rest Day Behaviors “The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day.” ▷ 3:49 Foundational Fitness Protocol Behaviors “The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day.” ▷ 3:49 Cardiovascular Training Behaviors “The basic structure of the foundational fitness protocol is three resistance training sessions per week and three cardiovascular training sessions per week, and then one complete rest day.” ▷ 4:27 Leg Training Behaviors “So day one for me is to train legs. So that's quadriceps, hamstrings, and calves, and tibialis work, the front of the shin.” ▷ 4:38 Deliberate Cold Exposure Behaviors “Then the next day is a complete day off during which you could do if you wanted, something like deliberate heat or deliberate cold exposure or both, but you don't have to.” ▷ 4:38 Deliberate Heat Exposure Behaviors “Then the next day is a complete day off during which you could do if you wanted, something like deliberate heat or deliberate cold exposure or both, but you don't have to.” ▷ 4:55 Moderate Cardio Session Behaviors “Then the following day is either a cardiovascular training session of about 20 to 30 minutes of say a jog at a slightly more rapid clip than one would consider zone two cardio. Zone two cardio is where you can carry out a conversation.” ▷ 5:18 Torso Training Behaviors “The resistance training work that falls in the middle of the week is, believe it or not, torso. I know that for some of you that are into more kind of bodybuilding type routines, training your entire torso on one day might seem like a lot, but really that day just involves some pushing.” ▷ 5:42 Avoid Aggravating Preexisting Injuries During Training Behaviors “Again, all tailored to you so that you're not doing anything that aggravates any preexisting injuries and you're not going to do anything that's going to induce injuries, okay?” ▷ 5:49 Neck Work Behaviors “So there's some pushing and pulling, maybe a little bit of neck work if you need some additional neck strength, that sort of thing.” ▷ 6:02 High-Intensity Interval Training Behaviors “Then the next day, which for me typically falls on a Friday, is a high intensity interval training session. Although really it's just about VO2 max. It's about getting maximum heart rate where you're breathing really, really hard. And that's a very short workout. The total duration of that workout is anywhere from eight to 15 minutes total.” ▷ 6:15 Rower Tools “For me it involves getting on an Airdyne bike. Those are those bikes with some resistance because there a fan although you could do this on a rower basically anything where you can exert yourself to get your heart rate way way up and breathe very, very hard.” ▷ 6:15 Airdyne Bike Tools “For me it involves getting on an Airdyne bike. Those are those bikes with some resistance because there a fan although you could do this on a rower basically anything where you can exert yourself to get your heart rate way way up and breathe very, very hard, where you're not going to injure your musculoskeletal system.” ▷ 7:04 Small Body Parts Training Behaviors “The Saturday workout is typically things like biceps, triceps, some calves, maybe a bit more neck work and some abdominal work, excuse me. So basically small body parts that can recover pretty quickly. And that workout typically takes only about 45 to 50 minutes, maybe 60 minutes maximum.” ▷ 7:20 Outdoor Movement Behaviors “And then the following day, which is of course, Sunday, is a day in which I try and get outside and move as much as possible.” ▷ 7:25 Long Slow Distance Cardio Behaviors “So I'll typically do the longer Sunday cardio workout as either a rock, so a backpack with a weight in it.” ▷ 7:25 Backpack Tools “So I'll typically do the longer Sunday cardio workout as either a rock, so a backpack with a weight in it.” ▷ 7:31 Gallon Water Jug Tools “By the way, if you don't own a rucksack, you can just put a gallon water jug in there full, and then drink it as you go, it'll lighten as you go.” ▷ 7:40 Weight Vest Tools “Or you could get a weight vest if you have the resources to do that. There's some great weight vests out there, varying weight.” ▷ 11:07 Double Up Workouts on the Same Day When Needed Behaviors “What I'll do is I'll train my legs in the gym on Sunday, and then I'll head out for, I don't know, an hour-long walk in the neighborhood or something like that.” ▷ 12:10 Keep Resistance Training Sessions Under 90 Minutes Behaviors “I find that if I train longer than 90 minutes, especially with resistance training, if I crank up the intensity too much, I tend to get sick or I tend to stop making progress with my resistance training sessions.” ▷ 12:23 Slide Workouts Forward or Back by One Day Behaviors “The basic takeaway here is it's perfectly fine to slide a resistance training session, such as legs, forward a day or back a day.” ▷ 15:42 Find a Consistent Fitness Schedule You Can Sustain Behaviors “That the best solution is to find what you can do on a consistent basis and to try and do that as many days and weeks of the year as possible.” ▷ 16:06 Skip a Training Day When Run Down Behaviors “Also allowing yourself to sometimes just skip a training day. Yes, I said it, to sometimes just skip a training day. You're feeling a little run down, it's late in the day, you don't want to drink caffeine to train because then it's going to throw off your sleep.” ▷ 16:25 Isolation Exercises Behaviors “Instead of just doing biceps, triceps with some isolation exercises, make sure you do a few chins, pull-ups, dips, and things like that to make sure that you hit those torso muscles as well.” ▷ 16:53 Leave Your Phone Out of the Gym Behaviors “And in particular, if you leave your phone out of the gym, if you're able to do that... you'll be amazed at how quickly you move through these workouts.” ▷ 17:21 Do Workouts First Thing in the Morning Behaviors “I prefer to get my workouts done first thing in the morning. So I like to get up, hydrate, get some electrolytes in my system, get some caffeine in my system if I'm going to work out.” ▷ 17:21 Hydrate Before Morning Workouts Behaviors “I prefer to get my workouts done first thing in the morning. So I like to get up, hydrate, get some electrolytes in my system, get some caffeine in my system if I'm going to work out.” ▷ 17:25 Electrolytes Supplements “So I like to get up, hydrate, get some electrolytes in my system, get some caffeine in my system if I'm going to work out.” ▷ 17:33 Delay Caffeine 90 Minutes After Waking if You Crash in the Afternoon Behaviors “I do believe if you experience a crash in energy in the afternoon, delaying your caffeine by about 90 minutes or so after waking can be very beneficial.” ▷ 17:33 Caffeine Supplements “I do believe if you experience a crash in energy in the afternoon, delaying your caffeine by about 90 minutes or so after waking can be very beneficial. But for me, and I think for most people, if you're going to work out first thing in the morning and you like caffeine before a workout, drink caffeine first thing in the morning.” ▷ 19:20 Train at a Consistent Time of Day Behaviors “If you work out at a given time pretty consistently, your autonomic nervous system will start to anticipate that timing and you'll start to feel an increase in energy around that time.” ▷ 19:59 Complete Workouts Without Disrupting Nighttime Sleep Behaviors “The point here is that it's always going to be best to complete the workout if you can complete the workout safely and without disrupting your nighttime sleep.” ▷ 22:17 Periodization Behaviors “I should also mention that I a big believer in periodization. So I will do four month blocks of training heavier with the weights.”