All protocols

Do not take Zoom calls or phone calls before 10 a.m.; preserve the morning block for training and preparation.

Reserve the early morning for fitness before starting the rest of the day; example given was training from 7 to 9 a.m. within a 7 to 10 a.m. morning block.

Consume a protein shake after the morning fitness block.

Take a shower after the morning workout block before starting work.

Make morning movement non-negotiable and do fitness first thing in the day; framed as standard in military and special operations settings.

Do 30 minutes of training in the garage daily; example given was using kettlebells.

Avoid participating in conference or work happy-hour drinking culture; example given was eventually stopping drinking entirely.

Train consistently enough to become highly attuned to your body so you can identify problems early and distinguish pain from injury.

Use trap bar deadlifts on pull day from the floor; preferred over straight bar deadlifts because of injuries and torso length, allowing safer positioning.

Include grip work regularly on pull day and in rehab when needed.

Include core stability work regularly across training days, including pull day and disassociation work.

Use incline press on heavy upper-body press day.

Use training that moves the upper body in one direction and the lower body in another, with core stability demands.

Use banded work for cross-body pulls and disassociation training, including kneeling positions.

Used on leg day to accommodate injuries and limitations while reducing spinal loading.

Use heavy lunges as part of leg training; example given was 70 pounds in each hand. Also used during rehab when options were limited.

Use hamstring curls on some feel-good days to pump blood flow.

Use belt squats on some feel-good days and during rehab when upper-body limitations restrict other movements.

Use leg extensions on some feel-good days to pump blood flow.

Use pulsing lunges on some feel-good days to pump blood flow.

Use Friday as a feel-good arm day.

Include shoulder and accessory work on Friday feel-good day.

Recommended as a downloadable prep program for people trying to enter the SEAL pipeline.

Use art therapy during recovery.

Use dog therapy during recovery.

Used as the medium for art therapy and recovery after hospitalization.

Use walking during rehab when other options are limited.

Use a structured morning routine to put yourself in an optimal mental state before stressors arrive, supporting upright mental posture under pressure.

Do not lie in bed scrolling or tweeting about poor mental health; get up instead.

If struggling mentally, get out of bed and go somewhere with normal human interaction rather than isolating.