Training Schedule

Sunday - Endurance

• Objective: Focused effort to move as much as possible, ideally outdoors. Aim for endurance.
• Activities:
  • Slow jog (75-90 minutes) with hills, using 8-10 pound weight vest. Try nasal breathing.
  • If with others, 3-5 hours of hiking with a heavy backpack, drinking water along the way.
• Benefits:
  • Good for the mind and body.
  • Enhances ability to endure boring tasks and work longer periods.

Monday - Leg Workout

• Objective: Train legs for strength and longevity.
• Routines:
  • Warm-up
  • Tip raises: 2-3 sets of 6-10 reps
  • Sled/standing calf raises: 2-4 sets of 5-10 reps
  • Hamstring focus: Lying leg curls and glute ham raises
  • Quad focus: Leg extensions and heavy hack squats
• Benefits:
  • Maintains and builds lower body strength
  • Cognitive improvements from resistance training
  • Creates a systemic anabolic effect

Tuesday - Heat and Cold Exposure

• Objective: Recovery and hormesis through deliberate heat and cold exposure.
• Protocol:
  • 20 minutes in hot sauna (260°F)
  • 3-5 minutes in cold plunge (up to neck)
  • Repeat for 3 cycles
• Benefits:
  • Enhances recovery
  • Stimulates positive mood hormones
  • Improves tolerance to heat and cold

Wednesday - Shorter Cardio or Torso Workout

• Option A: Shorter cardio (if legs are okay)
  • 5 minutes warm-up
  • 25-30 minutes of fast, steady running
• Option B: Torso workout (if legs need recovery)
  • Overhead shoulder presses: 2-4 sets
  • Ring dips and dips: 2-3 sets
  • Chins (every other week): 3-4 sets
  • Neck training (important for posture)
• Benefits:
  • Builds endurance or strengthens upper body and maintains proportions

Thursday - Flexible Cardio/Torso

• Objective: Flexible day to alternate cardio or torso workout based on Wednesday's choice.
• Activities: Same as described in Wednesday

Friday - High-Intensity Interval Training (HIIT)

• Objective: Increase VO2 max and train fast muscle fibers.
• Routine:
  • 3 minutes warm-up
  • 12 minutes training
  • Assault bike: 20 seconds sprint, 10 seconds rest (6-8 rounds)
  • Band squat jumps
• Benefits:
  • Enhances cardiovascular fitness
  • Indirectly targets legs for hypertrophy

Saturday - Small Muscle Groups

• Objective: Round out smaller muscle groups.
• Routine:
  • Biceps, triceps, rear delts, tips, and calves
  • Lighter weights
• Benefits:
  • Prepares legs for upcoming leg workout
  • Complements overall training plan

Overall Benefits

• Embraces slower recovery for the nervous system
• Simultaneous training for diverse adaptations across the week
• Balanced approach to endurance, strength, and recovery