Movement Blueprint
Like the market, the body moves in seasons.
How I train through the year: spin, strength, hypertrophy and mobility, planned in seasonal cycles. The same process I use in the markets, plan, execute, review, applied to the body.
A sharp body supports a sharp mind. Each season gets its own plan here.
Winter Build Cycle (Dec 21 – Mar 20): Solstice to Equinox, Build + Pyramid + Active Rest
Like the market, the body moves in seasons. Winter is accumulation: build quietly, take profits on schedule, never let the position get over levered.
A 13-week plan, solstice to equinox. Three build blocks, each made of 3 build weeks plus 1 active rest week, then a test-and-transition week heading into spring. It lines up with the TrainerRoad base-to-build ramp for the Grand Du Nord 55mi gravel A race (May 30, 2027).
"Rest is not the absence of training. It's the part where training turns into results."
Why active rest weeks are written in
Last week TrainerRoad flagged my load as very high, and I skipped rest days to get there. That's leverage without a stoploss. This cycle takes the rest weeks off the "if I feel like it" list. They're in the plan, they're on the calendar, and they're not up for negotiation.
The Calendar
Block 1: Accumulate (Weeks 1–3, Dec 21 – Jan 10): Volume, tempo, movement quality
Active Rest (Weeks 4, Jan 11 – Jan 17): Deload, mobility, Z2 only
Block 2: Intensify (Weeks 5–7, Jan 18 – Feb 7): Heavier pyramids, fewer reps
Active Rest (Weeks 8, Feb 8 – Feb 14): Deload, mobility, Z2 only
Block 3: Peak (Weeks 9–11, Feb 15 – Mar 7): Top-end strength, crisp singles
Active Rest (Weeks 12, Mar 8 – Mar 14): Deload, mobility, Z2 only
Test + Transition (Weeks 13, Mar 15 – Mar 20): Rep-max tests, FTP ramp test, spring plan
Weekly Framework
Every day: 4:00 AM Breathwork · 4:15–5:00 AM Yin Yoga
Monday: 6:00 AM Spin (hard: intervals) · 10:45 AM–12:30 PM Weightroom, Hypertrophy Push
Tuesday: 5:30–7:30 AM, 15 min treadmill warm-up + Weightroom, Strength Pull · 4:00–9:00 PM Skiing
Wednesday: 5:30–7:30 AM, 15 min treadmill warm-up + Weightroom, Legs & Core Power
Thursday: 5:30–7:30 AM, 15 min treadmill warm-up + Weightroom, Strength Push · 4:00–9:00 PM Skiing
Friday: 6:00 AM Spin (endurance/tempo only, since legs are tomorrow) · 10:45 AM–12:30 PM Weightroom, Hypertrophy Pull
Saturday: Legs & Core Volume · Skiing or Hiking (alternates with Sunday)
Sunday: Hiking or Skiing (the opposite of Saturday) · Sauna + Breathwork
Bike rule: the only hard ride is Monday, 48 hours before Wednesday legs. Friday stays aerobic because Saturday is a leg day. Runs are easy Z2 on Tue/Thu, and none the day before squats or deadlifts.
The Split
Monday: Hypertrophy Push
6:00 AM: Spin, TrainerRoad intervals (sweet spot → threshold as base turns into build)
10:45 AM–12:30 PM: Weightroom
Incline DB Press — 4×8-10
Machine Shoulder Press — 4×10-12
Chest Flys — 3×12-15
Rope Triceps Extensions — 3×12-15
Rear Delt Flys — 3×12-15
Tuesday: Strength Pull
Deadlift — main lift (see pyramid)
Weighted Pull-Ups — 4×6-8
Bent-Over Rows — 3×8-10
Face Pulls — 3×12-15
Biceps Curls — 3×12-15
Seated DB Shrugs — 3×12
Wednesday: Legs & Core (Power)
Back Squat — main lift (see pyramid)
Romanian Deadlift — 3×8-10
Leg Press — 3×12
Hanging Leg Raises — 3×12-15
Plank — 3×45 sec
Thursday: Strength Push
Bench Press — main lift (see pyramid)
Overhead Press — main lift (see pyramid)
Weighted Dips — 3×6-8
Skull Crushers — 3×8-12
Lateral Raises — 3×12-15
Friday: Hypertrophy Pull
6:00 AM: Spin, Z2 endurance or low tempo. No VO2 work.
10:45 AM–12:30 PM: Weightroom
Lat Pulldown — 4×10-12
Seated Cable Row — 3×10-12
Hammer Curls — 3×12-15
Face Pulls — 3×12-15
Reverse Biceps Curls — 3×12-15
Saturday: Legs & Core (Volume)
Bulgarian Split Squats — 3×10-12/leg
Seated Calf Raises — 4×12-15
Hamstring Curls — 3×12-15
Decline Sit-Ups — 3×12-15
Hanging Knee Raises — 3×12-15
Sunday: Endurance + Reset
Skiing or hiking (alternates with Saturday)
Sauna + breathwork, PM
The Pyramids: Main Lifts
Applies to Deadlift (Tue), Squat (Wed), Bench and OHP (Thu). Percentages are of a working 1RM; set it from a recent 5RM (5RM ÷ 0.87). Hypertrophy accessories go up by double progression: add reps until you hit the top of the range, then add weight.
Block 1: Accumulate (Dec 21 – Jan 10)
Week 1: 4×6 @ 70% · RPE 6-7 · tempo 3-0-1
Week 2: 5×5 @ 75% · RPE 7
Week 3: Ascending pyramid 8 / 6 / 5 / 4 @ 67 / 72 / 77 / 82% · last set RPE 8
Accessories: start at the bottom of each rep range and add 1 rep a set each week.
Week 4: Active Rest (Jan 11 – Jan 17)
Block 2: Intensify (Jan 18 – Feb 7)
Week 5: 5×5 @ 77.5% · RPE 7-8
Week 6: Pyramid 5 / 4 / 3 / 3 @ 75 / 80 / 85 / 87.5%, then 1 back-off set ×5 @ 75%
Week 7: Pyramid 5 / 3 / 2 / 2 @ 77.5 / 85 / 88 / 90%, then 2 back-off sets ×4 @ 77.5%
Accessories: add 2.5–5 lb wherever last block's top reps came clean. Finish Mon and Fri with a 3-move pump circuit, 15–20 reps, 30 s rest.
Week 8: Active Rest (Feb 8 – Feb 14)
Block 3: Peak (Feb 15 – Mar 7)
Week 9: 4×4 @ 82.5% · RPE 8
Week 10: Full pyramid 5 / 3 / 1 / 3 / 5 @ 78 / 86 / 92 / 86 / 78%
Week 11: Work up to a heavy single at RPE 8.5–9 (~93–95%), then 3×3 @ 85%
Accessories: hold the loads, trim one set from each isolation move to make room for the heavy work. Before squat and deadlift days, 2 sets of box jumps or med-ball slams to prime the nervous system.
Week 12: Active Rest (Mar 8 – Mar 14)
Week 13: Test + Transition (Mar 15 – Mar 20)
Mon or Tue: TrainerRoad ramp test, then set a new FTP
Tue/Wed/Thu: 3–5RM test on Deadlift, Squat, Bench, OHP (no failed reps, stop at a clean RPE 9)
Review the log, set the spring split around the equinox
What an Active Rest Week Looks Like
Not a week off. It's how fatigue gets cleared and the gains get kept.
Main lifts: 3×5 @ 55–60%, crisp bar speed, nothing grinding
Accessories: 2 sets instead of 3–4, about 50% lighter, stop 4+ reps short of failure
Gym days: cut to 4 (Mon Push · Tue Pull · Thu Push/Pull combo · Sat Legs, light)
Bike: Z2 only, 2–3 rides, 45–75 min. Line it up with the TrainerRoad recovery week (move the plan's recovery week to match if it lands off).
Runs: easy walks are fine, skip runs or keep them short
Mobility: longer Yin (30–45 min), hips, T-spine, ankles
Recovery: extra sauna session, 8+ hours of sleep, soft-tissue work, nasal breathing on every walk
Mind: review the block like a trading journal. What worked, what leaked, what's next.
"Take profits on schedule. The market rewards discipline, not bravado."
Programming Notes
Progression curve: build · build · build · rest. ×3, then test.
Bike alignment: TrainerRoad base moves into build through Feb–Mar. Hard intervals only on Monday. Friday stays endurance. Sunday is the long Z2 day. Leg days (Wed and Sat) always come at least 24 h after intensity, and more is better.
Load check: if TrainerRoad shows training load as very high, or resting HR is up 5+ bpm, or sleep goes sideways for 2 nights, drop that day's main lift to the active rest prescription. Respect the stop-loss.
Nutrition:
Lifting days: small surplus (+200 kcal). Eat at maintenance during active rest weeks.
Protein: 1 g per lb of bodyweight, ~175 g/day
Carbs before spin and after lifting
Electrolytes + magnesium daily
Recovery protocol: finish every session with 3–5 min of nasal breathing or a 1-min cold rinse.
LIVE FEARLESS, NOT RECKLESS.
J.F.D.I.
Winter Hybrid Cycle (Nov 11 – Mar 17): 12-Week Spin + Strength Plan
A 12-week winter plan blending spin on Mon/Wed/Fri with strength and hypertrophy work, built to stay lean, strong and conditioned while keeping the nervous system balanced and mobile.
Overview
A 12-week hybrid plan blending spin (Mon / Wed / Fri) with strength + hypertrophy training.
Purpose: stay lean, strong, and conditioned through winter while maintaining nervous-system balance and mobility.
Monday: Hypertrophy Push (Higher Reps & Volume)
AM - Weightroom
Incline Dumbbell Press — 4×8-10
Machine Shoulder Press — 4×10-12
Chest Flys — 3×12-15
Rope Triceps Extensions — 3×12-15
Rear Delt Flys — 3×12-15
PM - 90m Spin (TrainerRoad)
Tuesday: Strength Pull (Heavy Compounds)
Deadlifts — 4×5
Weighted Pull-Ups — 4×6-8
Bent-Over Rows — 3×8-10
Face Pulls — 3×12-15
Biceps Curls — 3×12-15
Wednesday: Hypertrophy Pull (Back Focus + Arms)
AM - Weightroom
Lat Pulldown — 4×10-12
Seated Cable Row — 3×10-12
Hammer Curls — 3×12-15
Face Pulls — 3×12-15
Reverse Biceps Curls — 3×12-15
PM - 90m Spin (TrainerRoad)
Thursday: Legs & Core (Explosive Power + Hypertrophy)
Squats — 4×5
Romanian Deadlifts — 3×8-10
Leg Press — 3×12
Hanging Leg Raises — 3×12-15
Plank — 3×45 sec
Friday: Strength Push (Heavy Compounds)
AM Weightroom
Bench Press — 4×5
Overhead Press — 4×5
Weighted Dips — 3×6-8
Triceps Skull Crushers — 3×8-12
Lateral Raises — 3×12-15
PM - 90m Spin (TrainerRoad)
Saturday: Legs & Core (Volume + Isolation)
Bulgarian Split Squats — 3×10-12
Seated Calf Raises — 4×12-15
Hamstring Curls — 3×12-15
Decline Sit-Ups — 3×12-15
Hanging Knee Raises — 3×12-15
🔁 Phase Breakdown
Phase 1 — Foundation & Recalibration (Nov 11 – Dec 8)
Weeks 1–4
Goal: rebuild movement quality, stabilize joints, and re-establish baseline strength.
RPE: 6–7
Tempo: 2-0-2
Spin: 3 endurance rides (Zone 2)
Lifts: focus on clean execution and tempo control
Core: Pallof Press × 3×12 + Ab Wheel Rollouts × 3×10 twice per week
Extras: Isometric pauses at weak points (bench bottom, row squeeze)
Phase 2 — Volume & Progressive Overload (Dec 9 – Jan 5)
Weeks 5–8
Goal: increase total volume and time under tension.
RPE: 7.5–8.5
Tempo: 3-1-X
Spin: Mon / Wed endurance, Fri interval or watt focus
Progression: +2.5–5 % load or +1 rep/set weekly
Supersets: pair arms + rear delts for density
Unilateral work: Split Squats / Single-Leg RDLs
Finishers: 3-exercise pump circuits (15–20 reps / 30 s rest) once per week
Phase 3 — Peak Strength & Density (Jan 6 – Feb 16)
Weeks 9–11
Goal: push heavy loads while keeping crisp form; consolidate mass gains.
RPE: 8–9
Rep ranges: 3–5 (compounds) / 8–12 (accessory) / 12–15 (isolation)
Spin: Mon / Wed endurance; Fri optional recovery ride
Neural prep: 1–2 sets med-ball slams or box jumps pre-lift
Grip: Farmer Carries × 3×30 s weekly
Core: Weighted Planks / Cable Anti-Rotations
Phase 4 — Deload & Integration (Feb 17 – Mar 17)
Week 12 + Transition
Goal: discharge fatigue, reset CNS, prepare for spring sports.
Load: −40–50 %
Volume: −30 %
Spin: 2 light sessions + mobility or yoga
Assessment: test bar speeds, note PR readiness
Recovery: longer sleep, soft-tissue work, breathing drills
🧬 Programming Notes
Progression curve:
1–4 → foundation · 5–8 → overload · 9–11 → peak · 12 → deload
Spin alignment:
Leg days (Thu / Sat) always ≥ 24 h from intense intervals.
Friday spin = optional recovery if legs heavy.
Nutrition:
+200–300 kcal surplus
1.2–1.4 g protein / lb bodyweight
Carbs pre-spin & post-lift
Electrolytes + magnesium daily
Recovery protocol:
Finish every session with 3–5 min nasal breathing or 1 min cold rinse to signal parasympathetic shift.
LIVE FEARLESS, NOT RECKLESS.
Curious about working with me or would like to connect? Give me a shout, anytime. Here
Fall Season (Sep 1 – Nov 1): Resilience Base & Integration Phase
The fall phase, September 1 to November 1: building a resilience base and integrating strength, conditioning and mindset after the summer push.
Resilience Base & Integration Phase
“If every word you speak creates reality then most people are authors of their own hell, writing tragedy with their tongues, scripting misery with every complaint. When you say “my life sucks” you just commanded it to suck harder, when you say “nobody loves me” you just made it true, and the universe doesn’t care about your intentions only your declarations, so when you finally inherit the world you spent decades speaking, remember you authored that inheritance yourself”
Weekly Framework (8 weeks, with small progressions)
Monday — Weightroom (Session A: Mobility + Push/Pull)
Tuesday — Mountain Bike (endurance ride)
Wednesday — Gym (Session B: Lower Body Functional Strength)
Thursday — Active Recovery / Yoga / Flow
Friday — Gym (Session C: Posterior Chain + Rotation)
Saturday — Hike (elevation / weighted pack every other week)
Sunday — Mountain Bike (power / skills ride)
Progression Notes
Weeks 1–2: Base building. Keep weights light/moderate, focus on movement quality. MTB/hikes at conversational pace.
Weeks 3–4: Increase intensity slightly. Add a set to big lifts (4→5 sets). Introduce intervals on MTB skills ride.
Weeks 5–6: Push harder. Aim for progressive overload (heavier goblet/front squats, hip thrusts, lunges). Longer endurance MTB rides.
Weeks 7–8: Peak phase. Add pack weight on hikes. Include explosive work (box jumps, med ball throws) with more intent. Gym weights should feel challenging but smooth.
Monday – Gym A (Mobility + Push/Pull)
World’s greatest stretch, cossack squats (5 min)
Barbell Bench (4x10)
Dumbell Overhead Press (4x8)
Landmine press 3×8
Pull-ups (4×weighted)
Turkish get-up 3×3/side
Pall of press 3×12
Hollow hold 3×30s
Tuesday – MTB, Spin, Hill Run or Hike (Endurance)
Wednesday – Gym B (Lower Body Functional)
90/90 hip rotations (5 min)
Front squat 4×6
Romanian deadlift 3×8
Walking lunges 3×12/leg
Box jumps 3×6
Suitcase carry 3×30m
Thursday – MTB, Spin, Hill Run or Hike (Endurance)
30 min animal flow / yoga mobility
MTB Ride or Hike
Friday – Gym C (Posterior Chain + Rotation)
Cat-cow → T-spine rotation → calf pump (5 min)
KB swings 4×15
Single-leg RDL 3×10/leg
Hip thrusts 3×8
Rotational Cable Chops 3×12
Med ball rotational throw 3×8
Saturday – Hike
90 min+ hike
Add pack every other week (start 10–15 lbs)
Sunday – MTB (Skills / Power)
Recovery & Mobility / Yin - 10 to 30min
Morning or evening:
Hip openers (pigeon stretch, 90/90s)
Spine (cat-cow, thoracic rotations)
Ankles/calves (dorsiflexion drills, downward dog)
Shoulders (wall slides, band pull-aparts)
Programming Notes
Keep weights moderate, focus on movement quality > load.
Bike/hike days double as cardio & mental reset.
Emphasize single-leg and rotational work (both huge for MTB/hiking).
End of October → you’ll be prepped for a November strength/size or power phase if you want to cycle back heavy.
LIVE FEARLESS, NOT RECKLESS.
Curious about working with me or would like to connect? Give me a shout, anytime. Here
Summer Season (Memorial Day – Labor Day): Push/Pull Strength Split
Memorial Day through Labor Day: a weekly push, pull and legs split with yin work AM and PM, from barbell bench and overhead presses to cable and isolation finishers.
Memorial Day thru Labor Day
Monday: Chest & Shoulders (Push Day)
Yin - AM & PM
Barbell Bench (5x7)
Inc Dumbbell Press (3x8)
Isolateral Push Press - Narrow Grip (3x10)
Overhead Dumbbell Press (5x8)
Isolateral Overhead Press (4x12)
Cable Lateral Raise (4x15)
Tricep Pushdown (4x8)
Face Pulls (3x12)
Reverse Cable Fly (3x TF)
Dips TF
Tuesday: HIIT - MTB, Ride, Hike or Run Hills
Yin - Dynamic AM
Yin - Static PM
Wednesday: Legs (Heavy - Compound Lift Focus)
Yin - Dynamic AM
Yin - Static PM
Warm up
3mi Walk
Dead hangs 3x 60s
Single Leg Cable Lateral Raise (4x10)
Air Planes 4x10/s
Barbell Deads (5x8)
Barbell Squat (5x6)
Lying Leg Press (3x8)
Ham Curls (4x8)
Leg Extensions (4x8)
Split Squats (4x8/s)
Calf Raise (5x12)
Burnout Walking Lunges
Thursday: HIIT - MTB, Ride, Hike or Run Hills
Yin - Dynamic AM
Yin - Static PM
Friday: Back & Delts - (Pull Day)
Yin AM & PM
Warm UP
Walk 3mi @12%
Weighted Pull ups (4x8)
Cable Wood Chops (4x8/s)
Barbell Rows (5x6)
Face Pulls (3x15)
Dumbells Rows (3x8)
Barbell Curls (Straight Bar - 4x8)
Lat Pull Down (Neutral Grip - 3x15)
Cable Curls til Burnout
Saturday: Steady State Cardio (Long Day - Ride or Hike)
Yin - Dynamic AM
- Yin - Static PM
Sunday: Legs - Mobility Work
Yin PM Only
Afternoon Sauna
Warm Up
3mi walk at 12%
Front Squat – 4x6 (lighter than back squat)
Bulgarian Split Squats – 3x8/leg
RDLs or Hip Thrusts – 3x10-12
Calf Raises – 3x20
Tib Raises – 3x15
• Optional Mobility Flow: hips, ankles, T-spine
LIVE FEARLESS, NOT RECKLESS.
Curious about working with me? Give me a shout, anytime. Here