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.
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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.
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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…
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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.
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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.
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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.
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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.
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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.