Issue · May 26, 2026
Why your warm-up is your most important set
If you treat the first ten minutes like a chore, you'll keep paying for it in the working sets. A two-block framework that turns warm-ups into rehearsal.
Sent to 38,214 readers
38,000+ readers · Sundays at 7am
One short email. Every Sunday. No fluff.
The Weekly is the quiet companion to our coaching practice. One practical idea on training, food or lifestyle design — plus one thing we read, lifted or cooked this week. Sent at 7am, read in two minutes, useful by Monday.
One idea per week
We pick one practical thread — sleep, deloads, protein, mornings — and unpack it in under 700 words. No clickbait. No headlines designed to be screenshotted.
Training prompts
Every issue includes one drill, set or session you can try this week. Most take less than ten minutes. None require equipment you don't already have.
Food this week
A simple, repeatable recipe or eating template we're using right now. The kind of thing you can cook on a Tuesday after work without thinking.
A few past issues
What you'd have read last month.
Issue · May 19, 2026
The single protein rule that fixes most diets
Skip the calorie counting for a month. Hit a palm of protein at every meal. See what changes. Spoiler: a lot.
Sent to 38,214 readers
Issue · May 12, 2026
How to deload when you've never deloaded before
A field guide for lifters who suspect they need a week off but can't bring themselves to take one.
Sent to 38,214 readers
Issue · May 05, 2026
Walking is criminally underrated
10,000 steps is the number nobody wants to take seriously. Here's the case for it, from someone who hated it for twelve years.
Sent to 38,214 readers
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