Resource Center
Training & Nutrition, From First Principles
15 free guides covering the fundamentals of strength, conditioning, nutrition, recovery, and programming — so you can reason about your training instead of memorizing someone else's rules.
Foundations
First Principles of Fitness
The handful of rules that explain how every training method works, so you can reason about fitness instead of memorizing it.
5 min read
Strength vs Hypertrophy vs Endurance
What the three main training adaptations actually are, how the training differs, and how to pick one and commit.
5 min read
Strength Training
Strength Training 101
How strength actually works: compound lifts, movement patterns, and the technique-before-load rule that makes progress safe and repeatable.
5 min read
The Big Three: Squat, Bench, Deadlift
Setup checklists, execution cues, and the most common faults with fixes for the squat, bench press, and deadlift — plus how to warm up to a working weight.
6 min read
Bodyweight Training
How to get genuinely strong with no equipment: use leverage and range of motion as your loading tools, master the core movements, and know when to add weight.
5 min read
Olympic Lifting
Conditioning
Mobility & Recovery
Warming Up & Mobility
What a warm-up actually needs to accomplish, a 10-15 minute template that covers it, and when stretching helps versus wastes your time.
5 min read
Recovery: Sleep, Stress & Deloads
Training is the stimulus; recovery is where you actually get stronger. How to manage sleep, stress, and deloads so the work pays off.
5 min read
Pain, Soreness & Training Around Injury
How to tell normal soreness from a real problem, keep training when something hurts, and know when it is time to see a professional.
5 min read
Nutrition
Nutrition First Principles
Energy balance, protein, and food quality — the three ideas that let you reason through any diet claim yourself.
5 min read
Setting Your Macros
A step-by-step system for setting calories and macros, then adjusting them from real-world weight data instead of formulas.
6 min read
Eating Around Training
What to eat before, during, and after training, which supplements actually have evidence, and what alcohol costs you.
5 min read
Programming
Programming 101: Sets, Reps & Progression
How sets, reps, and load fit together into a plan that keeps working, from simple linear progression to classic templates.
6 min read
RPE & Autoregulation
How to measure effort honestly and adjust training to the body you brought today, not the one on the spreadsheet.
5 min read
Put It Into Practice
Reading Is Step One. Training Is Step Two.
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