A foundational fitness protocol can address strength, endurance, hypertrophy, speed, power, flexibility, and nervous system regulation.

“However, this general framework can also be modified, that is customized to your particular needs.”

“And that three to five minutes of deliberately slowed breathing has been shown in Andy's group and in related experiments, not exactly the same, but related experiments in our laboratory, in other laboratories, to really so-called downshift the nervous system and really set you up for maximal recovery, rapid recovery, and allow you to lean into the next training session with full intensity when that training session eventually arrives.”

“Instead, what we are going to do is we're going to start with a program that essentially is designed for you to maximize all aspects of fitness to the extent that you can simultaneously maximize all aspects of fitness, but then to change or modify that protocol so that if you want to build up more, for instance, strength and you want to just hold onto the endurance you have, you don't want to build endurance, at least not in that week or that month, you can do that.”

“So in this foundational protocol for fitness, what you'll notice is that on any one given day, you're going to focus on one particular aspect of fitness. Maybe it's endurance, maybe it's strength, maybe it's hypertrophy, in particular, it might be hypertrophy for a particular muscle group or muscle groups. That said, across the entire week, it's designed to bring fitness and different forms of fitness to all aspects of your body.”