The training programs. Evidence-graded, downloadable.
Structured training programs built on published research. Each one comes as a downloadable PDF with a week-by-week schedule, an autoregulation framework, and the biomarkers worth tracking. Free. No fluff. No upsell to a $400 app.
How to pick a program. Match the program to your bottleneck, not your aspiration. If you can't squat your bodyweight for five reps, the 8-week strength foundations beats the hybrid program. If you're in a fight camp, the combat conditioning block beats general strength. Be honest about your starting point.
Autoregulation, not percentages. Every program here uses RPE (Rate of Perceived Exertion) and HRV gating to adjust load. Fixed percentage schemes assume a static 1RM that doesn't exist. Real strength fluctuates daily by 10-20% based on sleep, stress, and accumulated fatigue. Honest autoregulation beats rigid programming.
What you get. Each program page includes the design philosophy with study citations, weekly progression, daily template, equipment list, companion biomarkers, and a downloadable PDF. Email capture gates the PDF — we use the address to send the protocol plus two follow-up emails with progression cues, then nothing more unless you subscribed to The Prime Report.
Tracking the outcome. Pair every program with the relevant tools — VO2 Max Estimator for hybrid and endurance, HRV Optimizer for combat and recovery, Testosterone Score for strength blocks if you're over 35. Numbers tell you whether the program is working.
12-week hybrid athlete program
Build strength and cardiovascular base concurrently. The 4-day split that respects the concurrent training interference effect.
8-week strength foundations
Build a 1.5×bodyweight squat, 1.5×bodyweight deadlift, 1×bodyweight bench. Linear progression with autoregulated deload.
6-week combat conditioning
Pre-camp conditioning block. Builds anaerobic capacity, repeat-sprint ability, and grip-and-clinch strength for BJJ, MMA, or Muay Thai athletes.
Don't train blind. Measure.
Weekly performance intelligence.
New studies, protocols, and optimization frameworks delivered every Monday. No fluff, no motivation quotes — only what moves the needle.