Also known as microcycles, these recurring seven-day workout schedules typically include three designated hard days, which are buffered on either side by at least one day of lighter training. Two of the three hard days feature moderate-intensity or high-intensity runs while the third is reserved for a longer run, which is done mostly or entirely at

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Two Workouts Beat Daily Grinding

Ben Patrick went from three knee surgeries to dunking basketballs training twice weekly. The "Kneesovertoesguy" ditched daily gym sessions for strategic loading—and eliminated 12 years of back pain.

The Minimal Protocol 2 sessions per week: Full body, 15 minutes each, such as:

• Sled push forward + sled drag backward

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