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A. Weekly Training Split

Day Focus Intensity Notes

Monday Strength (Upper Body) High Compound lifts (bench press, pull-ups, overhead press). Track volume & RPE.

Tuesday Endurance (Interval Run) Moderate HIIT or sprint intervals. Consider cold exposure same-day for synergy.

Wednesday Mobility & Recovery Low Yoga, foam rolling, or primal movement. Focus on technique & active rest.

Thursday Strength (Lower Body) High Squats, deadlifts, lunges, BFR sets for accessory work.

Friday Speed/Agility + Arms/Abs Moderate Sprint drills, footwork ladders, core/arm isolation for metabolic stress.

Saturday Endurance (Long Run/Cycle) Low/Moderate Steady-state cardio at ~70-80% MHR. Pair with sauna for improved recovery.

Sunday Full Recovery Low Rest, light mobility, or optional easy swim. Focus on full restoration.

B. Periodization & Progression

Block 1 (Weeks 1-4): Hypertrophy & Foundational Endurance

Emphasize moderate loads (8-12 reps) with progressive overload.

Cardiovascular work at moderate intensity, building a base.

Block 2 (Weeks 5-8): Strength & Power Focus

Lower rep ranges (1-5) with heavier weights.

Interval training or sprint sessions for explosiveness.

Block 3 (Weeks 9-12): Peaking & Performance Testing

Incorporate specialized sessions (plyometrics, advanced lifts).

Peak power or distance testing for objective metrics.

C. Daily/Weekly Habit Checklists

Daily Essentials:

Morning sunlight exposure (15 minutes).

Hydration: At least 1-3 liters of water per day (adjust for climate & sweat rate).

Nutrient-dense meals with balanced macros (consider carb intake around workouts).

Evening screen curfew or blue-light filtering after sunset.

6-9 hours of sleep targeted.

Weekly Essentials:

sauna sessions (15-30 min each).

cold immersion sessions (e.g., ice bath, cryotherapy).

mobility-focused sessions (yoga, dynamic stretching).

Check HRV trends to decide if you can push or need extra recovery.