The full catalog
Protocols for fitness
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
46 entries
Reset- ProtocolFREE, no cost01
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - ProtocolFREE, no cost02
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost03
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it - ProtocolFREE, no cost04
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - ProtocolFREE, no cost05
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
On record from 6 of 62 tracked people: 3 do it, 1 recommends 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
On record from 4 of 62 tracked people: 4 do 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
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - ProtocolFREE, no cost08
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - ProtocolFREE, no cost09
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - ProtocolFREE, no cost10
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost11
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost12
Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost13
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost14
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost15
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost16
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost17
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
On record from 2 of 62 tracked people: 2 do 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
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost
5-4-3-2-1 rule
Weekly activity scaffold: five active days down to one long session
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
72-hour rule
Train each muscle you want to grow at least every 72 hours
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Balance training
Single-leg and unstable-surface work for footing, foot strength and reaction
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Couch stretch
Kneeling hip stretch with the back shin against a wall or up on a couch
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Six small meals a day
Eating every three to four hours instead of three large meals
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Three to five rule
Strength template built on threes and fives across every variable
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Ultimate frisbee
A running team sport played with a disc and no referees
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
On record from 1 of 62 tracked people: 1 recommends it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.