The Complete System

Training, nutrition, recovery and sleep are not four separate projects. Change one and the others move — which is why programmes that look excellent on paper fail in practice.

What's inside

• Recovery as a budget: what spends it and what sizes it
• The diagnosis order that solves most stalls before you touch the programme
• Building a year in phases — build, cut, maintain — instead of a permanent deficit
• How training changes in a cut (keep the load, cut the volume)
• Sleep and stress as managed variables, in order of leverage
• A five-metric weekly dashboard and a monthly review that takes thirty minutes
• Adjusting the system: over forty, considerations for women, very lean, or carrying weight
• What years two through five actually look like, with honest rates
• A full twelve-month map, and a year worked through week by week

Includes: the weekly dashboard, monthly review, phase setup sheet, and emergency protocols for illness, injury, travel and collapse.

Details

• Format: PDF (instant download)
• Length: 28 pages
• Part of: Train / Eat / Recover — Book 4 of 4
• Delivered: download link by email, immediately after checkout
• Read on: any device — phone, tablet, desktop, e-reader

Digital product. Nothing is shipped.

General fitness and nutrition education — not medical advice. Speak to a doctor before starting or changing an exercise or nutrition programme. No specific result is promised; outcomes depend on factors no book can control.