Conditioning Protocol
The unglamorous conditioning base that makes strength work easier. Low-intensity aerobic sessions improve work capacity, help you recover between hard sets, and make high-rep lower-body work less miserable.
Method
Outcome
Better between-set recovery, lower resting heart rate, and enough aerobic capacity to support harder strength blocks without adding more joint stress.
Use with
Other Protocols
Cold Exposure Protocol
Structured daily cold water immersion for recovery, stress tolerance, and mental discipline. 2–5 minutes at 39–55°F. Consistent timing, consistent temperature. The discomfort is the point.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Morning Light Protocol
Get bright light in your eyes within 30 minutes of waking. This is the single most impactful thing you can do for circadian rhythm, energy, and sleep quality. Sunlight is best. Circadian lighting is the backup.