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Search 135 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
A garage gym lets him fit strength work, cardio and stretching into short gaps around family life.
+1 more intervention
Weight training with short cycling sessions added for aerobic fitness, plus a post-workout sauna.
Weight training with short cycling sessions added for aerobic fitness, plus a post-workout sauna. He also reports fitness tests and changes in performance.
~15 min · 4 times per week · added to workouts
+1 more intervention
Kettlebell swings, deadlifts and Cossack squats from his accounts of strength and mobility work.
5–6 repetitions per side, 2–3 sets
A 2023 report describes Kipchoge completing the forty-kilometre Boston loop.
A 2023 report describes Kipchoge completing the forty-kilometre Boston loop. It also describes carbohydrate drinks for the running group, without specifying his individual carbohydrate intake.
40 km in the observed group session
Warner’s coach described a winter period built around gymnastics and varied movement, including games, throws and medicine-ball work.
Warner’s coach described a winter period built around gymnastics and varied movement, including games, throws and medicine-ball work. He also emphasized a deliberate joint-mobility warm-up before the main session.
Two winter months
Before the session, working deliberately through a familiar checklist
Ravikant described roughly twenty minutes combining yoga, stretching, breathing and dumbbells, while trying to stay meditative.
Ravikant described roughly twenty minutes combining yoga, stretching, breathing and dumbbells, while trying to stay meditative. He acknowledged interruptions; thirty to forty minutes was an aspiration.
About 20 minutes for the combined session · Morning
In her July 2020 account, Biles reported thirty-two to thirty-four training hours per week and Sundays off.
In her July 2020 account, Biles reported thirty-two to thirty-four training hours per week and Sundays off. The schedule is kept separate from her later training and comeback accounts.
32–34 hours per week · Sundays off
Williams described practicing early in the morning at home so she could spend the rest of the day with her child.
Williams described practicing early in the morning at home so she could spend the rest of the day with her child. She distinguished that home arrangement from tournament days; this is not a postpartum rehabilitation schedule.
Early morning at home
