Progressive Overload Protocol
The basic rule behind every useful strength program: do slightly more over time while keeping form intact. This protocol gives beginners a simple progression model they can apply to almost any lift without guessing.
Method
Outcome
Reliable progression without program hopping. Most beginners can add load or reps weekly for months when the rules are this clear.
Apps
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.