workout-protocol.md

Excercise

Links:

• Foundational Fitness Protocol
• Warmup
• Heat protocol
• Cold protocol

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Foundational fitness protocol

Daily focus	Description	Excercise examples Muscle Group: Lengthened Position/ Shortened Position
Day 1: Legs	Resistance training	Quadriceps: leg extension/hack squats Hamstrings: leg curls/glute-ham-raises Calves: standing raises/seated raises
Day 2: Heat & Cold	Sauna 20 min + Cold 5 min repeat 3-5x	Heat protocol Cold protocol
Day 3: Torso & Neck (indirect arms)	Resistance Push/Pull training	Chest: incline press/cable crossover Back: chin-up or pull-up/seated row or dumbbell row Shoulders: shoulder press/lateral raises, rear deltoid flies Neck Exercises: AthleanX
Day 4: Cardiovascular	35 min of moderate intensity	Running, rowing, cycling, jumping-jacks, stair clibming, jump rope - ideally outside.
Day 5: HIIT (indirect legs)	20-60 s all-out sprint + 10 s rest x 8-12 rounds max heart-rate (220 - age)	asssault bike, sprint/jog intervals, rowing, skiing machine, sand sprints do it in perfect form to prevent injury
Day 6: Arms, Neck & Calves (indirect torso)	Resistance training	Biceps: incline curl/dumbbell curls Triceps: overhead extensions/triceps dips or regular dips Calves: standing calf raise/seated calf raise, tibialis raises Neck Exercises
Day 7: Long Endurance	>30 min Zone 2 cardio, ideally 60-75 min	Running, rowing, cycling, swimming, hiking

Resistance training

• 10 min warmup excercises: Dynamic workout from NSCA
  1. Bridge out single arm extentions, wrists pointing outwards
  2. Lay on side, knees on the ground above hips, extend one arm scapula on the ground
  3. Dog on knees and hands, kees spread out, hips down, raise one hand behind your head
• 50-60 min, max 75 min
• Alternate A/B schedule montly
  • Schedule A: ~4-8 repetitions (heavier weights) and 3-4 sets per exercise with 2-4 minutes rest between sets
  • Schedule B: ~8-15 repetitions (moderate-lighter weights) and 2-3 sets per exercise with ~90 seconds rest between sets
• Breathing
  • lower heart rate using physological sighs
  • after training session use 3-5 minutes of deliberate breathing to downshift your nervous system

Flexibility

Static stretches for each majob muscle group for 30-60 3x daily.

Fitness assessment tests

1. Skill/technique
   • Excercise: Record yourself doing few repetitions of: push/pull upper/lower body excercise: pullup, bench press, squat deadlift. All joints should generally go over the full range of motion.
   • Test: Go joint by joint: ankle, knee, hip, shoulder, elbow and look for symetry, stability, awareness, and range of motion from both front and side.
2. Speed
   • Don't necessarily test this.
3. Power
   • Excercise: Broad jump, steady state, both legs next to each other, single jump record the distance between front of your tows and back of your heel.
   • Test: If you can jump your body height, you’re gonna be just fine. (F -15%)
   • Excercise: Vertical jump with highlighter on your overlapping hands.
   • Test: 60 cm or higher (F -15%)
4. Force/Strength
   • Excercise: Grip dynamometer, squeeze both hands.
   • Test: min 40 kg, good is 60 kg, look for asymetries.
   • Excercise: Dead hang, wrap your whole hand around.
   • Test: min 30s, to 50s is alright, 60+ is good.
   • Excercise: Leg extension test.
   • Test: Body weight.
   • Excercise: Squat.
   • Test: Hold down for 30-45 seconds without compromising on technique.
   • Excercise: 1rep max. calculator

Excercise	Weight	Reps	1rep max est
Bench press	65	5	73
Pull up	82	10	109
Squat	80	5	99
Deadlift	90	5	101

5. Muscle hypertrophy
   • Excercise: Body composition test (DEXA test) look for FFMI>
   • Test: 20+ FFMI, (F 18+)
6. Muscular endurance:
   • Excercise: Plank.
   • Test: 60s front, 45s side plank.
   • Excercise: Push-up, full range of motion, chest touching the ground, no pause.
   • Test: min 10, good is 25+ consecutive push-ups. (F 5-15+)
   • Excercise: Take excercise from Strength tests and do 75% of 1rep max.
   • Test: Do 8 plus repetitions.
7. Anaerobic capacity
   • Excercise: Do hard activity:
   • Test: Predicted max heart rate = 220 - (your age). Test your hearrate recovery afterwards count if your hear rate reduces by 30 beats per minute.
8. Maximal aerobic capacity (VO2 max)
   • Excercise: Coopers test - max distance covered in 12 minutes.
   • Test: https://en.wikipedia.org/wiki/Cooper_test
9. Long duration, steady-state excercise
   • Excercise: Moving 20 minutes of work, only nasal breathing.
   • Test: Can you do it?

How to test

1. Day 1 (after 48h rest)
   1. Non-fatiguing tests (DEXA)
   2. Power
   3. Skill/Technique
   4. Force strength
   5. Muscular endurance
2. Day 2 (can be merged with day 1)
   1. Anaerobic capacity.
   2. Long duration, steady-state excercise
3. Day 3
   1. Maximal aerobic capacity (Coopers test)

Afterwards pick those which are problematic and retest those more regularly after program end or yearly.