Every off-season starts with six days a week and ends with two. The athletes who improve are not the ones with the best plan in June; they are the ones still running a plan in August.
Design for your worst week
Write the program you can complete on your busiest, most tired week. Three sessions you always do beat five you do half the time, because adaptation follows consistency and nothing else.
- Pick two lifts and one jump you will measure all summer.
- Cap sessions at 45 minutes. Long sessions are the first thing life deletes.
- Miss one day, never two. The second miss is what ends programs.
- Re-test every three weeks so the work has a scoreboard.
Then change one variable at a time and keep the receipts. That is the whole method, in training and in equipment alike.
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