Training Rules
6 rules (2 hard, 4 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Priority
Prioritize sleep over any other recovery modality
Sleep is when growth hormone releases and tissue repair peaks
Scheduling
Include deload/recovery week every 3-6 weeks of progressive training
Continuous loading without recovery leads to overtraining
Intensity
Recovery days should feel easy; if in doubt, do less
Many athletes make recovery days too hard
Awareness
Elevated fatigue signals should trigger additional recovery
Subjective fatigue often precedes injury or illness
Technique
Avoid cold therapy immediately after strength training
Cold may blunt muscle protein synthesis and adaptation
Active recovery (light movement) often beats passive rest
Blood flow promotes nutrient delivery and waste removal