Protocols & Guides

Put the research
into practice.

Protocols are structured, actionable frameworks built directly from the evidence. Guides provide comprehensive context and understanding. Both are designed to close the gap between knowing and doing.

5
step-by-step protocols
15
comprehensive guides
0
affiliate links or sponsored content
100%
evidence-based recommendations
Step-by-step

Protocols

Structured programs with specific variables, progressions, and timelines. Build these into your week directly.

What do the levels mean?

Levels run 1 to 5 by depth, not difficulty. Level 1 assumes no prior knowledge; Level 5 goes into the primary literature.

  • Level 1Start here
  • Level 2Building on the basics
  • Level 3Applied practice
  • Level 4Advanced
  • Level 5Deep dive
RecoveryLevel 5🔒 Free email unlock
Protocol
RecoveryLevel 5🔒 Free email unlockProtocol

Sleep Extension and Performance Protocols: A Deep Dive

The science of sleep extension for athletes. What the Stanford basketball study actually showed and how to apply it.

Read the protocol · 6 min
MotionLevel 2
Protocol
MotionLevel 2Protocol

Strength for Runners: 5 Exercises for Running Economy and Durability

Strength training makes you a better runner. The evidence on which exercises actually improve running economy and reduce injury risk.

Read the protocol · 7 min
MotionLevel 4🔒 Free email unlock
Protocol
MotionLevel 4🔒 Free email unlockProtocol

VO2 Max Training: Advanced Protocols and Periodization

Advanced interval structures, block periodization, and how to sequence VO2 max training within a full program.

Read the protocol · 4 min
MotionLevel 2
Protocol
MotionLevel 2Protocol

How to Improve Your VO2 Max: The 12-Week Plan

A structured 12-week plan to meaningfully improve your VO2 max. Built on the evidence for training frequency, intensity distribution, and progression.

Read the protocol · 4 min
MotionLevel 3
Protocol
MotionLevel 3Protocol

VO₂ Max with 4×4 Intervals: The Evidence-Based Protocol

The most researched protocol for raising your aerobic ceiling. How 4-minute intervals at 90–95% max HR force cardiac adaptation and why the duration is critical.

Read the protocol · 3 min
Comprehensive

Guides

Deep dives into the evidence, mechanisms, and frameworks. Start here to build a strong conceptual foundation.

NutritionLevel 1
Guide
NutritionLevel 1Guide

Fuel During Training: When You Need Carbs and How to Avoid Energy Crashes

The evidence on intra-workout nutrition. When carbohydrates actually matter, and when they don't.

Read the guide · 7 min
NutritionLevel 2
Guide
NutritionLevel 2Guide

Race Day Nutrition: What the Research Recommends

A complete, research-backed guide to race day nutrition for endurance athletes: how to carb load, what to eat for breakfast, and how to fuel mid-race.

Read the guide · 3 min
MotionLevel 3
Guide
MotionLevel 3Guide

Intermediate Strength Training: Optimize Your Training Variables

Once the basics are solid, the variables that drive further progress become more nuanced. Evidence-based guidance for the intermediate lifter.

Read the guide · 3 min
MotionLevel 4🔒 Free email unlock
Guide
MotionLevel 4🔒 Free email unlockGuide

Advanced Strength Programming: Blocks, Fatigue, and Deloads

Block periodization, fatigue signals, and proactive deloads: how to organize training so volume builds capacity, intensity expresses strength, and you peak instead of burning out.

Read the guide · 2 min
RecoveryLevel 3
Guide
RecoveryLevel 3Guide

Managing Sleep Around Competition and Travel

Travel disrupts sleep. Competition nerves disrupt sleep. Here's what the evidence says about managing both.

Read the guide · 7 min
RecoveryLevel 4🔒 Free email unlock
Guide
RecoveryLevel 4🔒 Free email unlockGuide

Sleep Quality Optimization: Beyond Duration

Seven hours of poor sleep isn't equivalent to seven hours of quality sleep. The evidence on what actually improves sleep architecture.

Read the guide · 7 min
RecoveryLevel 2
Guide
RecoveryLevel 2Guide

Sleep and Recovery: A Guide for Athletes

Practical sleep strategies for athletes: managing training schedules, travel, competition stress, and recovery monitoring.

Read the guide · 5 min
RecoveryLevel 1
Guide
RecoveryLevel 1Guide

Sleep for Performance

Discover why 7-9 hours of sleep is critical for athletic performance. Evidence-based strategies to optimize sleep and boost recovery.

Read the guide · 3 min
MotionLevel 1
Guide
MotionLevel 1Guide

Strength Training for Beginners

Evidence-based foundations for building strength. Volume, intensity, frequency, and progression, what the research actually shows for beginners.

Read the guide · 4 min