All protocols

Do spinal engine work such as side bending and twisting with a PVC pipe to train trunk function beyond rigidity.

Use a PVC pipe for spinal engine work such as side bending and shape exploration.

While hanging from a bar, bring the right foot to the left hand or similar cross-body patterns to add rotation.

Use the couch stretch to assess and improve hip extension; start with one knee in the corner by a wall or couch, foot vertical, then progress to more upright positions. In the position, squeeze the glute, keep breathing, and if breath gets small that indicates a limitation. You can camp out there, take some breaths, and use contract-relax or resisted isometrics.

Use a wall for the couch stretch setup.

Use a couch for the couch stretch setup if preferred.

Use big forward or backward lunges to train hip extension.

Use overhead pressing as a non-negotiable movement pattern; one variation mentioned is pressing from a front-foot-elevated split stance to expose hip extension limitations.

Use a box for front-foot elevated pressing or hip-lock positions.

Structure training so that 80% of workouts are at about 80% of what you could do that day, 10% at 90%, 5% at 95%, and 5% all-out 100% efforts.

Avoid always training to complete exhaustion; leave some reps in reserve so you can show up the next day.

Use the Rogue Echo Bike as an even harder version of the Assault Bike.

Be able to kip as well as do strict pull-ups; Kelly says inability to kip suggests something is wrong.

Maintain the ability to jump and land as you age; lower-level exposure can include trampolining.

Use resistance training to become stronger and better at running rather than treating the gym as a closed loop.

Sprint once a week; ideally use hill sprints and repeats if tissue tolerance and range of motion allow. If running sprints is not appropriate, use a bike to measure and train peak wattage.

Treat workouts as concentration-building time rather than interrupting them with social media or texting; if using audio, listen through an album, podcast, or book chapter sequentially rather than fragmenting attention.

Do rolling, self-massage, or soft tissue work in the 10 minutes before bed to improve adherence and help the brain shift toward sleep.

Use an NMES device for non-fatiguing muscle contractions to help decongest tissue after injury; H-wave was given as an example.

In a very hot sauna, breathe slowly through the nose for 10 to 15 minutes to train calm under stress.

Use changes in heat tolerance and cold tolerance as indicators of stress and recovery state.

If readiness markers are poor, make it a 70% day in the gym rather than taking a full day off.

Drink a little kava as part of a recovery or downregulation ritual; in some teams this is done as a kava ceremony before sauna.

As part of a physical practice, walk throughout the day and try not to sit in one place for a long period of time.

Try to eat fruit and some protein before heading out for the day.

For athletes needing more calories, putting food on a table with a tablecloth may increase intake.

Use high-volume fruit intake to replace less nutritious sweets; examples given include about a pound of cherries or a pound of melon instead of a cookie.

Avoid starting body recomposition plans with fasting or brutal calorie restriction.

Young athletes should eat enough to fuel both activity and growth to avoid relative energy deficiency in sport; after very long training, eat a substantial meal rather than only a salad, for example a burrito.

Regular physical activity habit done when weather allows.