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Perennial Training

Field Notes

Train strong
after forty.

Weekly training notes, programming philosophy, and the occasional rant about something the fitness industry got wrong. Written for the long game.

Earlier

  1. The single-leg hop: your most honest self-test

    TLDR: - Hop and land on one leg, then the other. A gap of more than 10% between sides is a signal worth investigating, not ignoring. - Watch how you land…

  2. The signal arrives before the force

    TL;DR - Explosive power gets set upstream of the muscle: how fast your nervous system fires, not just how big or strong you are. - Motor units fire above…

  3. You don't have to run to build a heart

    TLDR: - Your aerobic engine doesn't care how you build it. Cycling, rucking, and swimming develop the same heart, lungs, and mitochondria as running. -…

  4. Cardio the Day After Leg Day

    Easy Zone 2 cardio the day after a hard lift speeds recovery by tipping your nervous system back toward rest-and-digest — if you keep it genuinely easy.

  5. Double Progression: The Simplest Way to Keep Getting Stronger

    TLDR - Double progression means adding reps first, weight second — you climb a rep range at a fixed load, then bump the load and start over. - It solves…

  6. Adaptations on a 4-Month Clock

    Tendons, power, and coordination adapt on a four-month clock — and knowing which gains are slow changes how you plan your training year.

  7. The squat is not the king

    "King of all exercises" is a powerlifting import. For adults over 40 who aren't competing, it's bad advice that quietly builds the wrong body.

  8. The four-pillar audit: where are you weakest?

    A one-day self-test for power, strength, cardio, and mobility — four benchmarks adults over 40 should hit, and what to do about the one you fail.

  9. The most important rep is the second-to-last

    Training to failure works for 25-year-olds. After 40, the Goldilocks zone is the rep right before.

  10. Why your warm-up is making you weak

    Five minutes of arm circles and a foam roll isn't preparing you for anything. Here's what actually works.