Blog
Programming,
roasted.
Real training detail for people who run and lift. The stuff a $200/mo coach knows and a template PDF doesn't. Zero made-up numbers.
·3 min read
The two-day rule: the only workout habit trick that survives real life
Streaks break. Motivation fades. The two-day rule is the one workout habit strategy that still works when your life stops cooperating.
Read it·3 min read
Training quality vs quantity: why more isn't better
More sets, more miles, more days. The instinct is always more. Here's why training quality beats quantity, and how to tell if you're doing junk volume.
Read it·4 min read
How to run and lift in the same week without one wrecking the other
The hybrid athlete's real problem isn't motivation. It's scheduling. Here's the ordering logic a good coach uses to fit hard runs and heavy lifts into one week.
Read it·4 min read
Rest days: how many you need and what to actually do on them
Rest days aren't lost days. They're where the training turns into results. How many you need, what to do on them, and how to tell when you need an extra one.
Read it·4 min read
Progressive overload explained: how to actually get stronger
Progressive overload is the one principle behind every training result. Here's what it means, the five ways to apply it, and how to do it without getting hurt.
Read it·4 min read
Periodization for normal people: base, build, peak, taper
Periodization sounds like something for Olympians. It's just organising your training so the hard weeks land when they matter. Here's how to do it with a job and a life.
Read it·4 min read
What to do when you miss a week of training (and what not to do)
You missed a week of training. Here's exactly what you've lost, which is less than you think, and how to come back without making it worse.
Read it·3 min read
How to start working out when you've never stuck with it
You don't have a motivation problem. You have a plan-that-was-too-big problem. Here's how to start working out in a way that survives week three.
Read it·3 min read
How to start running without hating it
Most people who try to start running go too fast, too soon, and quit. Here's how to start running in a way that doesn't feel like punishment.
Read it·3 min read
How many days a week should you work out? (An honest answer by level)
The real answer to how many days a week you should work out depends on one thing nobody asks: how many you'll actually do. Here's the breakdown by experience level.
Read it·4 min read
Beginner strength training: the five movements that matter
You don't need forty exercises. Beginner strength training is five movement patterns, done well, twice a week. Here they are, with how to progress each one.
Read it·2 min read
Why exrsz exists (and why the mean setting is locked)
A short, honest note on what we're building, who it's for, and why we let you choose how much your coach is allowed to hurt your feelings.
Read itReading about training is not training.
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