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How to Combine Strength and Endurance Without Interference Effect
In hybrid training, where strength and endurance coexist, a major challenge arises: the interference effect. This physiological tug-of-war can sabotage gains if not carefully managed. But with intentional design, it’s possible to make consistent progress in both domains. This module…
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The Foundation of Sustainable Performance After 40: Sleep. Nutrition. Training.
In today’s world—overloaded with information, tasks, and pressure—only simplicity gives us a real shot at following through with any training plan or physical challenge. Catchy program names, shiny new diets, or hacks may sell well on social media, where novelty…
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When Low HRV Speaks Louder Than Your Ambition
Today was supposed to be a restart. Yesterday was a full day off. No training, no pressure, just food, sun, a little walking. This morning, I went for a super easy jog — short, slow, almost ceremonial. And still… I…
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From Recovery to Readiness: 6 Weeks of Running Volume Progression After Injury
This one’s a bit longer, because I feel like a few key elements have finally surfaced – elements that are going to become a part of the System. And instead of listing them off in theory, I’d rather walk you…
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Training in the Rain, Thinking About …
What most people do? It’s recreation. And to be honest, that’s what I call my training these days too — a return to consistent movement, to a state where the training volume is finally big enough to even consider pushing…
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So? A little run? [day#33,34]
Yesterday morning was rough for everyone. It really wasn’t the right time to leave the boys alone and go chase a training goal. But maybe that’s what made it a good week—knowing when to stay present. Training can wait. I…
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The Longest Day [day#32]
Today my wife walked over 42 km, partly in the mountains — her longest stretch in one go. Someone asked me, “How do you even run marathons?” And honestly, watching her do this makes me prouder than any of my…
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ADHD Color Matrix: A Smarter Way to Train, Recover, and Stay in the Game
What Is the ADHD Color Matrix? The ADHD Color Matrix is a four-quadrant framework that categorizes tasks based on two dimensions: emotional stimulation and enjoyment. This model helps individuals, especially those with ADHD, understand their energy patterns and manage tasks…
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Treadmill Fartlek [day#31]
I honestly can’t remember the last time I ran on a treadmill. Must’ve been at least six months ago. But today there was no other option—and after taking a rest day yesterday and skipping the gym, I really wanted to…
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How to Use a Body Composition Scale Correctly for Optimal Results
Body composition scales, like the Garmin Index S2, are increasingly popular tools for tracking fitness progress. However, to ensure accurate and consistent results, it’s crucial to understand how these devices work and adopt a reliable protocol for daily use. In…
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When Mornings Lose Their Green [day#32]
Today I wanted to slow down a bit. Yesterday wasn’t heavy in terms of workload, but by evening I was completely wiped. Maybe I’m just fooling myself—thinking things aren’t draining me—when in fact, the stuff I used to power through…
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Monday Metrics & Progress Check [day#28]
Monday is my measurement day—doesn’t matter if I’m cutting, recomping, or just training through a base cycle. I always track three core metrics: Sometimes I add chest measurements, but only to cross-check. After three weeks on a more endurance-based plan,…
