The full catalog
Protocols for fitness
531 entries pulled from 54 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
40 entries
Reset- ProtocolFREE, no cost01
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - ProtocolFREE, no cost02
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost03
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost04
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 6 of 54 stacks: 5 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost05
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 6 of 54 stacks: 3 do it, 1 recommend it, 2 have discussed it - ProtocolFREE, no cost06
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 4 of 54 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost07
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
Backed by 4 of 54 stacks: 3 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost08
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost09
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 3 of 54 stacks: 2 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost10
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost11
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost12
Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 3 of 54 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost13
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost14
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost15
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost16
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Backed by 2 of 54 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost17
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost18
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 2 of 54 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost19
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost20
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost21
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost22
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost23
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost24
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost25
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost26
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost27
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost28
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost29
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost30
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost31
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost32
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost33
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost34
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost35
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost36
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost37
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost38
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost39
Ultimate frisbee
A running team sport played with a disc and no referees
Backed by 1 of 54 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost40
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
Backed by 1 of 54 stacks: 0 do it, 1 recommend it, 0 have discussed it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.