Training Rules
3 rules (2 hard, 1 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Intensity
Maximum quality sessions per week across all sports combined
Hybrid athletes accumulate fatigue across multiple modalities. Quality sessions must be carefully managed.
Exception: Build phase, experienced athletes only
Recovery
Deload weeks must reduce volume in ALL modalities simultaneously
Systemic fatigue from concurrent training requires systemic recovery. Deloading one modality while maintaining another defeats the purpose.
Scheduling
No gym sessions the day before or after a long endurance session
Long sessions create significant systemic fatigue that requires full recovery
Exception: Light upper-body work is acceptable before a long run or ride