Method

Tests every session

Logged in a shared sheet

Reviewed every 4 weeks

Four parts, in the same order every week. Nothing gets heavier until the numbers say it should.

Four parts

01AssessmentThe first session is all tests: grip, a five-rep max on one lift, a two-kilometre row, resting heart rate, and how you move through a squat and a hinge. The short version opens every session after that.Grip, 5-rep max, 2 km row, resting heart rate
02StrengthOne main lift a session, three to five sets, with one carry or pull. The weight goes up only when the last session was clean and you slept.Load, reps, rate of effort
03ConditioningShort and hard, or long and easy, rarely in between. Rower, bike, sled or a hill, depending on where you are that week.Heart rate, split times
04RecoveryA plan for the days between: walking, mobility, food and sleep, set around your travel and your time zone.Steps, sleep hours, soreness

01AssessmentThe first session is all tests: grip, a five-rep max on one lift, a two-kilometre row, resting heart rate, and how you move through a squat and a hinge. The short version opens every session after that.Grip, 5-rep max, 2 km row, resting heart rate
02StrengthOne main lift a session, three to five sets, with one carry or pull. The weight goes up only when the last session was clean and you slept.Load, reps, rate of effort
03ConditioningShort and hard, or long and easy, rarely in between. Rower, bike, sled or a hill, depending on where you are that week.Heart rate, split times
04RecoveryA plan for the days between: walking, mobility, food and sleep, set around your travel and your time zone.Steps, sleep hours, soreness

01AssessmentThe first session is all tests: grip, a five-rep max on one lift, a two-kilometre row, resting heart rate, and how you move through a squat and a hinge. The short version opens every session after that.Grip, 5-rep max, 2 km row, resting heart rate
02StrengthOne main lift a session, three to five sets, with one carry or pull. The weight goes up only when the last session was clean and you slept.Load, reps, rate of effort
03ConditioningShort and hard, or long and easy, rarely in between. Rower, bike, sled or a hill, depending on where you are that week.Heart rate, split times
04RecoveryA plan for the days between: walking, mobility, food and sleep, set around your travel and your time zone.Steps, sleep hours, soreness

The same five numbers every week, kept in one sheet we both edit.

R.K., CFO, Dubai. Weeks 1 to 8 of the shared sheet.

Week	Grip, kg	Deadlift x5, kg	2 km row	Resting HR	Sleep, h
1	44	80	8:05	68	6.1
2	45	85	7:58	67	6.4
3	46	90	7:53	66	6.6
4	39	90	8:01	70	5.2
5	45	95	7:47	65	6.8
6	46	100	7:41	64	7.0
7	47	105	7:36	62	7.1
8	48	110	7:31	61	7.3

Week 8

Four-week review: deadlift up 30 kg, the row 34 seconds faster.

Pick an open time and send it. I confirm within one working day.

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