Sublime

Recall that heavier compound exercises like squats, presses, and deadlifts are the primary exercises. These are notable exceptions where I’d suggest staying slightly further from failure. On these more fatiguing movements, aim for an RPE of 6 to 8 most of the time.

John actually wrote a book about this subject called Osteogenic Loading.

The real game-changer is the attitude we adopt in our lives as runners: the conviction that we are responsible for taking care of our running machines like a master mechanic would.

The key is the Delta 20 Principle. It means that a minimum volume change from one training unit to the next is 20 percent. Thus, “∆ 20 %” or “Delta 20.”

@iamunscared) is the founder of CrossFit Endurance and the author of the New York Times best-selling book Unbreakable Runner.

Fighter template + Squat/Deadlift, along with a few sets of push-ups as a finisher is becoming a very popular combo with competitive distance runners using the system.

Multiple sets with a static weight, e.g. 200kgx5x5, are frowned upon by Russian weightlifters. They have the habit of following up a heavy triple or double with a double or a single with a weight reduced by 5-10% before making another heavy lift.