🧪 The Experiment
Starting June 16, 2025: An 8-week synchronized training block addressing all systems. Commander’s approach - strategic, not grinding.
Section 1: Running - Strategic Build
🎯 The Context – Where I’m Starting
After completing 100 runs and 700km in the Garmin Coach Adaptive plan, I’m taking a strategic pivot. Two weeks of deload revealed some important signals:
- RHR climbed: 40 → 42 bpm
- HRV dropped: 120-130 → 112
- Base HR drifting: Used to hold 146 bpm @5:45/km, now drifts to 155 after 1-2km
- Missing pieces: Zero structured sprints or hills for 17 weeks
- The cost: Testosterone took a hit from volume (libido = best biomarker)
Time for the commander to make decisions, not just execute.
🏗️ Training Zones (LTHR: 175, Max HR: 190)
- Z1: 105-140 bpm (Recovery/Walk)
- Z2: 142-150 bpm (Base)
- Z3: 152-161 bpm (Tempo)
- Z4: 163-165 bpm (Threshold)
- Z5: 166-191 bpm (VO2max/Speed)
📅 Week 1 (Jun 16-22) – Conservative Restart
Monday (Jun 16) – Assessment Run
Structure: Test current fitness level
Full session:
- Warm-up: 15min @Z2 (142-150)
- Main set: 20min @Z3 (152-161) - note what pace you can hold
- Cool-down: 10min @Z1 (130-140)
- Total: ~45min
- Purpose: Baseline data - see what pace holds at Z3 after deload
Thursday (Jun 19) – Tempo Intervals
Structure: 4x4min @HR 155-161 (Z3) with 90s walk
Full session:
- Warm-up: 10-15min @Z2 (142-150) + 3x100m strides @80%
- Main set: 4min @Z3 → 90s walk → repeat 4x
- Cool-down: 10min @Z1-Z2 (130-145)
- Total: ~40min
Saturday (Jun 22) – Base Run
45min @HR 142-150 (Z2)
Start first 10min @Z1, finish last 5min @Z1
📅 Week 2 (Jun 23-29) – Adding Power
Tuesday (Jun 25) – Hills Introduction
Structure: 6x1min uphill @HR 166-175 (Z5) + walk down
Full session:
- Warm-up: 10-15min @Z2 to hill base + 3x30s practice runs
- Main set: 1min hard uphill → walk down recovery → repeat 6x
- Cool-down: 10min @Z1 on flat
- Total: ~40min
Thursday – Threshold Work
Structure: 2x10min @HR 163-165 (Z4) with 3min walk
Full session:
- Warm-up: 15min @Z2 + 4x100m strides @85%
- Main set: 10min @Z4 → 3min walk → 10min @Z4
- Cool-down: 10-15min @Z1 (130-140)
- Total: ~48min
Sunday – Structured Fartlek
Structure: 45min total
- 10min warm-up @Z2 (142-150)
- 8x(90s @Z4 163-165 / 90s @Z2 142-150)
- 10min cool-down @Z2
📅 Week 3 (Jun 25 - Jul 1) – Sprint Introduction
Tuesday – First Sprints
Structure: 6x100m @95% effort with full recovery
Full session:
- Warm-up: 15min @Z2 + dynamic stretching + 4x50m build-ups
- Main set: 100m sprint (HR will hit >175) → 2-3min walk → repeat 6x
- Cool-down: 10-15min @Z1 + static stretching
- Total: ~45min
Thursday – Tempo Continuous
Structure: 20min @HR 157-161 (Z3 upper range)
Full session:
- Warm-up: 10-15min @Z2 + 3x100m strides
- Main set: 20min steady @Z3 (aim for ~5:10-5:20/km)
- Cool-down: 10min @Z1-Z2
- Total: ~45min
Saturday – Long Base
60min @HR 142-150 (Z2)
📅 Week 4 (Jul 2-8) – Building Volume
Tuesday – Extended Hills
Structure: 8x90s uphill @HR 170-180 (Z5) + walk down
Full session:
- Warm-up: 10-15min @Z2 + 3x30s hill strides
- Main set: 90s hard → walk down → repeat 8x
- Cool-down: 10min @Z1
- Total: ~45min
Thursday – Threshold Intervals
Structure: 3x8min @HR 163-165 (Z4) with 2min jog @Z1
Full session:
- Warm-up: 15min @Z2 + 4x100m strides
- Main set: 8min @Z4 → 2min @Z1 → repeat 3x
- Cool-down: 10min @Z1
- Total: ~50min
Sunday – Progressive Run
Structure: 50min total
- 20min @Z2 (142-150)
- 15min @Z3 (152-161)
- 10min @Z4 (163-165)
- 5min @Z5 (>166)
📅 Week 5 (Jul 9-15) – VO2max Introduction
Tuesday – VO2max Intervals
Structure: 5x800m @HR 175-185 with 400m jog @Z1
Full session:
- Warm-up: 15-20min progressive (Z1→Z2→Z3) + 4x100m strides
- Main set: 800m hard (~3:20, ~4:10/km) → 400m recovery → repeat 5x
- Cool-down: 15min @Z1 (really slow!)
- Total: ~55min
Thursday – Tempo/Threshold Combo
Full session:
- Warm-up: 15min @Z2 + strides
- Main set: 15min @HR 157-161 → 3min walk → 10min @HR 163-165
- Cool-down: 10min @Z1
- Total: ~50min
Saturday – Extended Base
60-70min @HR 142-150 (Z2)
📅 Week 6 (Jul 16-22) – Peak Power
Tuesday – Sprint Pyramid
Structure: 200m, 300m, 400m, 300m, 200m @HR >175
Full session:
- Warm-up: 15min @Z2 + dynamic drills + strides
- Main set: Equal walk time between each (200m sprint = 200m walk)
- Cool-down: 15min @Z1
- Total: ~50min
Thursday – Extended Threshold
Structure: 3x10min @HR 163-165 (Z4) with 2min jog @Z1
Full session:
- Warm-up: 15min @Z2 + 4x100m
- Main set: 10min @Z4 → 2min @Z1 → repeat 3x
- Cool-down: 10-15min @Z1
- Total: ~55min
Sunday – Hard Fartlek
Structure: 50min total
- 10min warm-up @Z2
- 10x(2min @Z4-Z5 165-175 / 1min @Z2 142-150)
- 10min cool-down @Z2
📅 Week 7 (Jul 23-29) – Race Preparation
Tuesday – VO2max Peak
Structure: 6x600m @HR 180-187 with 3min walk
Full session:
- Warm-up: 20min progressive + strides
- Main set: 600m all-out (~2:20-2:30) → 3min walk → repeat 6x
- Cool-down: 15min @Z1
- Total: ~60min
Thursday – Threshold Test
Structure: 25min @HR 163-165 (Z4)
Full session:
- Warm-up: 15min @Z2 + strides
- Main set: 25min steady hard (aim ~4:50-5:00/km)
- Cool-down: 15min @Z1
- Total: ~55min
Saturday – Final Long Base
70min @HR 142-150 (Z2)
📅 Week 8 (Jul 30 - Aug 5) – Taper & Test
Tuesday – Speed Maintenance
Structure: 10x200m @maximal with 90s walk
Full session:
- Warm-up: 15min + dynamics + strides
- Main set: 200m sprint → 90s walk → repeat 10x
- Cool-down: 15min @Z1
- Total: ~50min
Thursday – Pace Check
Structure: 20min @HR 161-165 (upper Z3/lower Z4)
- Test sustainable race pace
- Full warm-up and cool-down protocol
Sunday – 5K Time Trial
Goal: Sub-21:50
Strategy:
- Full warm-up: 20min progressive + 4x100m strides
- Race: Negative split (start @4:25/km, finish @4:15/km)
- Target HR: 180-187 (like previous PR efforts)
🚨 Critical Execution Rules
Warm-up Non-Negotiables
- Minimum times: 10min for tempo, 15min for threshold, 20min for VO2max
- Strides: Always 80-90% effort, never 100%
- Ready signals: HR responds normally, slight sweat, legs feel light
Recovery Protocols
- Between sprints/hills: Always walk (full CNS reset)
- Between VO2max: Slow jog or walk @Z1
- Between threshold: Light jog @Z1 (130-140)
- Walk breaks: Strategic tool, not weakness
Weekly Monitoring
Green lights (proceed as planned):
- Morning HRV >110
- RHR <42
- Legs feel springy after warm-up
Yellow lights (modify intensity):
- HRV 100-110
- RHR 42-44
- Legs heavy but loosening up
Red lights (recovery day only):
- HRV <100
- RHR >45
- HR won’t enter target zone
- Any pain (not normal fatigue)
Volume Progression
- Weeks 1-2: ~20-22km (restart phase)
- Weeks 3-4: ~24-26km (building phase)
- Weeks 5-6: ~28-30km (peak volume)
- Weeks 7-8: ~30-32km (with race taper)
💪 Supporting Elements
Daily Requirements
- Mobility: 10min every evening (non-negotiable)
- Sleep: 8h minimum during VO2max weeks
- Hydration: Track color, not volume
Post-Workout Protocols
- After sprints/hills: Cold shower on legs (2-3min)
- After threshold/tempo: 10min walk + static stretching
- After VO2max: 15min walk + legs up wall 5min
Nutrition Focus
- Pre-hard sessions: Light carbs 2h before
- Post-hard sessions: Protein within 30min
- Daily: Maintain 2900kcal to support testosterone recovery
📊 Expected Adaptations
By Week 4:
- RHR trending back toward 40
- HRV consistently >115
- Base pace HR stabilizing
- Sprint power returning
By Week 8:
- RHR ≤40 bpm
- HRV >120 consistently
- Base pace @5:45 holds at HR 146
- Can hit 180+ HR without destruction
- Testosterone recovered (libido normalized)
- 5K pace feels controlled, not desperate
🎯 Decision Points Post-Cycle
If hit sub-21:50 + feel good:
- New Garmin Adaptive @3x/week
- Focus on 10K next
If close but exhausted:
- Repeat weeks 5-8 with 10% less volume
- Add swimming for recovery
If feeling incredible:
- Greg McMillan advanced plan
- Push toward sub-21:00
If any injury signals:
- Full stop
- 2 weeks swimming/mobility only
- Reassess with sports medicine
Section 2: Calisthenics - Strength & Skill Focus
🎯 Context & Goals
After 3+ months of Calimove Advanced (Level 3), time for strategic shift:
- Groin injury: Requires complete rest from L-sit variations and hollow body work
- Volume fatigue: Moving from 9x9 grinding to quality strength work
- New focus: Muscle-up progression and handstand development
- Smart loading: 5x5-6 with reserve, adding weight progressively
🏗️ Weekly Structure
- Monday: Strength A
- Wednesday: Technique/Muscle-up
- Friday: Strength B
- Weekend: Optional light technique or rest
💪 STRENGTH A (Mondays)
Weeks 1-2 (June 16-23, June 23-30)
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Chin-ups | 5 × 5 | Large reserve, dynamic |
| Dips | 4 × 5-6 | Control, far from failure |
| Goblet Squat | 3 × 8-10 | 5kg weighted vest |
| Bird Dog | 3 × 10/side | Slow, 2s hold |
| Side Plank | 3 × 30s/side | Perfect line |
Weeks 3-4 (June 30 - July 7, July 7-14)
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Chin-ups | 6 × 5 | Still with reserve |
| Dips | 4 × 8 | OR 4 × 5 +5kg (based on feel) |
| Goblet Squat | 3 × 10-12 | 10kg weighted vest |
| Pallof Press | 3 × 12/side | Medium resistance |
| Side Plank | 3 × 40s/side | Time progression |
Weeks 5-6 (July 14-21, July 21-28)
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Weighted Chin-ups | 4 × 4-5 | +5kg |
| Weighted Dips | 4 × 5 | +5-10kg (careful!) |
| Step-ups | 3 × 10/leg | 10kg weighted vest |
| McGill Curl-up | 3 × 10 | 5s hold each |
| Bird Dog | 3 × 12/side | 3s hold |
Weeks 7-8 (July 28 - Aug 4, Aug 4-11)
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Weighted Chin-ups | 5 × 3-4 | +10kg |
| Weighted Dips | 4 × 5-6 | +10kg (STOP if armpit tension) |
| Bulgarian Split Squat | 3 × 8/leg | Bodyweight |
| Pallof Press | 3 × 15/side | Higher resistance |
| Side Plank | 3 × 60s/side | Max stabilization |
🎯 TECHNIQUE/MUSCLE-UP (Wednesdays)
Weeks 1-2
| Exercise | Sets × Reps | Focus |
|---|---|---|
| Chest-to-wall Handstand | 5 × 30-45s | Hollow body position |
| Scapular Pull-ups | 3 × 8-10 | Scapular activation |
| False Grip Hold | 3 × 15s | On rings |
| Archer Bodyrow | 3 × 6-8/side | 2s pause at top |
| Hollow Body Hang | 3 × 15s | Active hang |
Weeks 3-4
| Exercise | Sets × Reps | Focus |
|---|---|---|
| Chest-to-wall Handstand | 5 × 45-60s | Try lifting legs |
| High Pull-ups | 4 × 5 | To chest |
| Kip Swing | 3 × 10 | Controlled |
| False Grip Pull-ups | 3 × 3-5 | Slow, technical |
| McGill’s Big 3 | 2 full sets | Core stabilization |
Weeks 5-6
| Exercise | Sets × Reps | Focus |
|---|---|---|
| Handstand (wall departure) | 10 min practice | Balance work |
| Muscle-up Negatives | 3 × 3-5 | Slow descent |
| Transition Work (low bar) | 4 × 5-8 | Transition practice |
| High Pull-ups | 3 × 6-8 | Explosive |
| Ring Support Hold | 3 × 20-30s | Stabilization |
Weeks 7-8
| Exercise | Sets × Reps | Focus |
|---|---|---|
| Handstand practice | 15 min | Free-standing attempts |
| Muscle-up attempts | 5-8 attempts | Max 2-3 good attempts |
| Band-assisted Muscle-up | 3 × 3-5 | If needed |
| Typewriter Pull-ups | 3 × 4-6/side | Upper strength |
| Skin the Cat (ONLY if no pain!) | 3 × 5 | Careful! |
💪 STRENGTH B (Fridays)
Weeks 1-2
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Pull-ups (wide grip) | 5 × 5 | With reserve |
| Pike Push-ups | 4 × 8-10 | HSPU progression |
| Bench Pistols | 3 × 5-8/leg | Assisted if needed |
| Plank | 3 × 45s | Perfect form |
| Easy Bridge | 3 × 20s | Instead of Skin the Cat |
Weeks 3-4
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Pull-ups | 6 × 5 | Various grips |
| Pike Push-ups (elevated) | 4 × 6-8 | Progression |
| Box Pistols | 3 × 8/leg | Lower box |
| McGill Curl-up | 3 × 12 | Longer hold |
| Archer Push-ups | 3 × 5-6/side | Control |
Weeks 5-6
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Weighted Pull-ups | 4 × 4-5 | +5kg |
| Deficit Pike Push-ups | 4 × 5-6 | Increased ROM |
| Shrimp Squats | 3 × 6-8/leg | Pistol alternative |
| Pallof Press | 3 × 15/side | Resistance progression |
| Ring Push-ups | 3 × 10-12 | Instability |
Weeks 7-8
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Weighted Pull-ups | 5 × 3-4 | +10kg |
| Wall HSPU negatives | 3 × 3-5 | If possible |
| Assisted Pistols | 3 × 5/leg | Minimal assistance |
| Bird Dog | 3 × 15/side | 5s hold |
| Archer Push-ups | 3 × 8/side | Full control |
📝 Key Notes
- Groin injury: If anything hurts - STOP. No “pushing through”
- Progression: Add weight/difficulty only when previous week felt easy
- Muscle-up: Technique > strength. Don’t rush
- Core: McGill, Bird Dog, Pallof, Side Plank are your friends
- Handstand: Additional 5-10 min daily practice if feeling good
- Recovery: Weekend = rest or MAX 20 min light technique
🚨 Red Flags - Stop if:
- Groin pain intensifies
- Feel “tearing” with any movement
- L5/S1 pain appears
- Extreme fatigue (remember 3x/week running!)
Section 3: Mobility - Consistency is Key
🎯 The Approach
Continuing with Calimove Mobility 2.0 every other day. Progress in mobility is subtle and cumulative - the goal is consistency, not intensity. Adding McGill’s Big 3 to each session for spine hygiene and core stability without aggravating the groin injury.
Current status: Maintaining the routine, building slowly toward better movement quality.
🧠 Integration Philosophy
This 8-week block represents the evolution from soldier to commander:
- Symbiosis: Three training modalities supporting each other
- Strategic loading: Quality over quantity in every domain
- Injury respect: Working around limitations, not through them
- Hormonal health: Total stress management across all activities
The body should be a capable tool, not a broken specialist.