Exercise Protocol
Training tailored to fast-twitch muscle fiber dominance (ACTN3 and ACE markers). Shorter, high-intensity bursts where applicable.
Strength Training
4 sessions per week
Protocol
- Focused primarily on heavy loads (under 10 repetitions)
- Progressive overload tracked via TotalOverload
- Compound movements prioritized: squat, deadlift, bench, row, overhead press
Rationale
Building maximum natural muscle mass prior to age 30 is paramount. Muscle mass is a critical predictor of bone density and a primary defense against age-related frailty and falls. Heavy loading under 10 reps maximizes mechanical tension and myofibrillar hypertrophy.
Zone 2 Cardiovascular Training
180 minutes per week
Protocol
- Executed via cycling or swimming
- Heart rate maintained at conversational pace (roughly 60–70% max HR)
- Minimizes eccentric muscle damage to preserve lower body for heavy lifting
Rationale
Zone 2 training ensures superb mitochondrial density and efficiency. It is the foundation of cardiovascular health and metabolic flexibility. Cycling and swimming were chosen specifically to spare the joints and muscles from the repetitive impact of running.
HIIT — VO2max Intervals
1–2 sessions per week
Protocol
- Norwegian 4x4 protocol: 4 minutes at 85–95% max HR, 3 minutes recovery, repeated 4 times
- Executed via cycling, swimming, or hill sprints
- Tracked with a power meter for power and heart rate zones
Rationale
The Norwegian 4x4 protocol limits central nervous system fatigue while maximizing VO2 max improvements. VO2 max is one of the strongest predictors of all-cause mortality. Short, hard intervals are compatible with fast-twitch dominance and deliver outsized cardiovascular benefits.
Mobility & Recovery
Nightly — 20 minutes
Protocol
- Full-body stretching routine covering all major joints and muscle groups
- Static holds of 30–60 seconds per position
- Emphasis on hip flexors, thoracic spine, shoulders, and ankles
Rationale
Mobility work maintains flexibility, joint health, and structural longevity. It offsets the stiffness that accumulates from heavy strength training and prolonged sitting. Consistent nightly practice prevents the slow decline in range of motion that compounds with age.