Training Rules
6 rules (1 hard, 5 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Safety
Never force a stretch; work at the edge, not past it
Forcing creates protective tension and risks injury
Technique
Daily moderate mobility beats weekly intense sessions
ROM improves with frequency, not intensity
Breathe deeply and continuously; exhale into deeper stretch
Breath control reduces protective muscle tension
Timing
Dynamic stretching pre-workout, static stretching post-workout
Static stretching may reduce power output if done before training
Specificity
Prioritize mobility for your sport's key movement patterns
Limited time should target biggest limiters
Maintenance
CARs for major joints should be done daily
Daily joint articulation maintains joint health