Bottom of Breath Hold + Walk

Objective: Prepare the body for high-intensity effort by increasing circulation, warming up muscles, and priming respiratory efficiency using nasal breathing and controlled breath holds. Protocol Overview: Duration: 5-10 minutes total. Activity: Light walking with integrated "bottom of the breath" holds, inspired by Patrick McKeown’s breath training principles. Focus: Nasal breathing throughout, with brief breath holds after exhalation to build comfort with air hunger. Execution Instructions: Start Walking (0:00 - 1:00): - Begin with 1 minute of light walking at an easy pace (e.g., a stroll you could sustain indefinitely). - Breathe exclusively through your nose—inhale gently, exhale fully. - Keep your posture upright, shoulders relaxed, and arms swinging naturally. - Cue: “Feel your breath settle into a calm, nasal rhythm as you move.” Introduce Bottom of the Breath Holds (1:00 - 9:00): - Continue walking at the same light pace for the next 8 minutes. - Add "bottom of the breath" holds as follows: -- Take a gentle nasal inhale, then a full nasal exhale. -- After the exhale, hold your breath (lungs empty) and keep walking. -- Count your steps during the hold—start with a hold of 5-10 steps (adjust based on comfort). -- When you feel a mild urge to breathe, resume nasal breathing for about 1 minute to recover. Repeat this cycle (exhale, hold, walk, recover) for the remaining time. Goal: The hold should create a slight air hunger (CO2 buildup) but not feel stressful. Shorten the hold if you feel strain, if it takes more than a few breathes to recover, or if you switch to mouth breathing. Cue: “Exhale fully, hold at the bottom, and walk with control—let the air hunger build gently.” Finish with Nasal Breathing Walk (9:00 - 10:00): For the final minute, walk at a slightly brisker pace (still comfortable, not strenuous). Focus on deep, rhythmic nasal breathing—no holds. Inhale for 3-5 steps, exhale for 6-10 steps, syncing breath with movement (shoot for a 1:2 breathe in: breathe out ratio). Shake out your arms and roll your shoulders to loosen up. Cue: “Pick up the pace a bit, breathe deep through your nose, and wake up your body.” Key Coaching Notes: Nasal Breathing: Stick to nasal breathing throughout—this warms up your diaphragm and boosts oxygen efficiency for the workout ahead. Breath Hold Timing: The "bottom of the breath" hold (after exhaling) mimics McKeown’s approach to improve CO2 tolerance. Start small (5 steps) and increase to 10-15 steps as you adapt. Intensity: This is a warm-up—keep effort light. Heart rate should rise slightly but stay well below 50-60% MHR (e.g., under 100-110 bpm for most). Adaptation: If nasal breathing or holds feel difficult, reduce the hold duration and increase recovery bouts. Safety Notes: If you feel dizzy, lightheaded, or overly strained during holds, stop immediately and breathe normally through your nose or mouth as needed. Perform this warm-up on flat ground to focus on breathing rather than terrain.

Prep Circuit 5

3 rounds at a moderate pace: - 5 x bird dogs ea leg/arm - 15 x pike pulse (adjust hand placement to determine difficulty) - 5 x Supine Back and Prone Forward Rolls - 5 x Arch to Hollow Rolls in each direction

Glycolytic Power Repeats

tldr: Complete 5 rounds of: - 30 seconds of KB snatches (standard for men experienced w/ KB snatches = 62 to 70 pounds; adjust accordingly based on directions below; perform KB swings if unfamiliar with the KB snatch movement). Quickly switch hands each rep. Once you have an idea of how many reps you intend to complete each round, you may choose to perform 5 or 6 reps at a time with a single arm before switching to the other. - 5 minutes of walking/jogging (use standards below to understand HR guidance and intensity of walking/jogging - Bottom-line: recovery is far more important that intensity). Objective: Develop glycolytic power and endurance through high-intensity kettlebell snatches, followed by structured recovery to optimize subsequent efforts. Protocol Overview: Work Interval: 30 seconds of hard, maximal-effort kettlebell snatches. Rest Interval: 5 minutes of active recovery between efforts. Repetitions: week 1 = 5 rounds. Work Phase (30 seconds): - Perform kettlebell snatches at a hard, near-maximal pace for 30 seconds. - Focus on powerful hip drive, smooth technique, and consistent rhythm. - Use a kettlebell weight that challenges you but allows safe, controlled form throughout (7-8 RPE). - Push your limits—this is a glycolytic effort, so expect a strong anaerobic burn by the end. Recovery Phase (5 minutes): - Immediately after the 30-second effort, begin active recovery by walking at a slow, steady pace. - Monitor your heart rate (HR) using a watch or tracker. Aim to lower your HR to ~60% of your maximum heart rate (MHR), approximately 110 bpm, during this period. Note: Individual MHR varies (estimate using 220 - age if unknown). Adjust the 110 bpm target as needed to reflect ~60% MHR for you. - Once your HR drops to ~110 bpm: - You may transition to a light jog if desired, but keep HR below ~70% MHR (around 130 bpm). If HR climbs above 130 bpm during jogging, slow to a walk to bring it back down. Continue this walk/jog pattern as needed, prioritizing HR recovery over speed. Use the full 5 minutes to reset—avoid standing still or sitting, as light movement aids recovery. Next Effort: When the 5-minute rest ends, begin the next 30-second snatch effort, regardless of exact HR (though it should ideally be near 110 bpm). Maintain focus on quality and intensity each round. Key Coaching Cues: During Snatches: “Explode through the hips, snap the kettlebell overhead, and keep breathing rhythmic.” During Recovery: “Stay moving, monitor your heart rate, and let it settle—don’t rush the reset.” Form Check: “If your snatch technique falters, lighten the load or slow the pace slightly—power matters more than chaos.” Progression Tips: Increase kettlebell weight only if you can maintain full 30-second efforts with good form. Safety Notes: Stop if you feel dizzy, excessively fatigued, or if form breaks down significantly.

Box Breathing Recovery

Objective: Facilitate recovery by reducing heart rate, calming the mind, and restoring focus using the box breathing technique (equal counts for inhale, hold, exhale, hold). Protocol Overview: Duration: 3-5 minutes (adjustable based on time available). Activity: Stationary box breathing, performed seated or standing comfortably. Focus: Slow, controlled nasal breathing to activate the parasympathetic nervous system and aid recovery. Execution Instructions: Set Up (0:00 - 0:30): - Find a comfortable position—sit on the ground, a chair, or stand with feet shoulder-width apart. - Rest your hands on your thighs or let them hang loosely by your sides. - Close your eyes if it feels natural, or soften your gaze ahead. - Take a few normal breaths through your nose to settle in. - Cue: “Get comfortable, relax your shoulders, and let your breath find its rhythm.” Box Breathing Cycle (0:30 - 4:30 or 5:00): - Begin the box breathing pattern using a 4-second count for each phase (adjust to 3 or 5 seconds based on comfort): - Inhale: Breathe in through your nose for 4 seconds, filling your belly first, then your chest. - Hold: Hold your breath for 4 seconds—no strain, just pause calmly. - Exhale: Exhale slowly through your nose for 4 seconds, emptying your chest, then belly. - Hold: Hold your breath again for 4 seconds with lungs empty. Repeat this cycle continuously for 4-5 minutes (about 15-20 rounds). - Goal: Maintain a smooth, even rhythm—like drawing a square with your breath. - Cue: “Inhale 1-2-3-4, hold 1-2-3-4, exhale 1-2-3-4, hold 1-2-3-4—keep it steady and soft.” Finish (Last 30 seconds): - After your final cycle, let your breathing return to a natural pace—still through your nose. - Roll your shoulders, wiggle your fingers, and take a moment to notice how your body feels. - Stand or move gently when ready. - Cue: “Ease back into normal breathing, shake out any tension, and feel the calm settle in.” Key Coaching Notes: - Pace: Start with a 4-second count per phase. If 4 seconds feels too long, drop to 3; if too easy, extend to 5. The goal is calm control, not struggle. - Nasal Focus: Breathe through your nose unless congestion prevents it—nasal breathing enhances relaxation and recovery. - Posture: Keep your spine straight but relaxed—slouching compresses the lungs, while tension wastes energy. - Timing: 3 minutes is a minimum for effect; 5 minutes maximizes recovery benefits post-effort. Benefits: Lowers heart rate and stress levels after intense training. Resets focus and energy for the next task or rest period. Safety Notes: If you feel lightheaded or anxious, shorten the holds or skip them, returning to normal breathing. Avoid forcing the breath—comfort is key for recovery. Transition: After 3-5 minutes, you’re primed to either rest fully or resume light activity with a clearer mind and recovered body.

Prep Circuit - Frogger

5 minutes of practice at a moderate pace. - Bent arm baby frogger walk - straight leg frogger walk think about this more like practice and free play than reps or time. explore these movements and build your competency over time

GTG Lift + Walk

start a running timer and perform: - 3 reps of Zercher Squats @ 80% 1RM - make a leisurely transition to a walk carrying a single KB (~30% of bodyweight) - be prepared to perform another set of zercher squats when the clock hits 5 minutes - complete 8 rounds of this Zercher load guidance: choose a weight that you could perform 6-8 reps with, but only do half of that each set. These reps should be crisp and form should be perfect. KB carry guidance: choose a weight that you can comfortably carry in a single hand while switching hands about every 30 seconds. given the time it takes to transition between the squats and the walks, each walking set should be somewhere between 3:30 and 4:00 minutes. if you're leaning over to one side significantly during the walks, you are carrying a weight that is too heavy. Use nasal breathing, keep you shoulder packed (not shrugged), and keep your core braced with an upright posture. If your heart rate exceeds 125-130 bpm, you are carrying a weight that is too heavy or walking too fast.

Box Breathing Recovery

Objective: Facilitate recovery by reducing heart rate, calming the mind, and restoring focus using the box breathing technique (equal counts for inhale, hold, exhale, hold). Protocol Overview: Duration: 3-5 minutes (adjustable based on time available). Activity: Stationary box breathing, performed seated or standing comfortably. Focus: Slow, controlled nasal breathing to activate the parasympathetic nervous system and aid recovery. Execution Instructions: Set Up (0:00 - 0:30): - Find a comfortable position—sit on the ground, a chair, or stand with feet shoulder-width apart. - Rest your hands on your thighs or let them hang loosely by your sides. - Close your eyes if it feels natural, or soften your gaze ahead. - Take a few normal breaths through your nose to settle in. - Cue: “Get comfortable, relax your shoulders, and let your breath find its rhythm.” Box Breathing Cycle (0:30 - 4:30 or 5:00): - Begin the box breathing pattern using a 4-second count for each phase (adjust to 3 or 5 seconds based on comfort): - Inhale: Breathe in through your nose for 4 seconds, filling your belly first, then your chest. - Hold: Hold your breath for 4 seconds—no strain, just pause calmly. - Exhale: Exhale slowly through your nose for 4 seconds, emptying your chest, then belly. - Hold: Hold your breath again for 4 seconds with lungs empty. Repeat this cycle continuously for 4-5 minutes (about 15-20 rounds). - Goal: Maintain a smooth, even rhythm—like drawing a square with your breath. - Cue: “Inhale 1-2-3-4, hold 1-2-3-4, exhale 1-2-3-4, hold 1-2-3-4—keep it steady and soft.” Finish (Last 30 seconds): - After your final cycle, let your breathing return to a natural pace—still through your nose. - Roll your shoulders, wiggle your fingers, and take a moment to notice how your body feels. - Stand or move gently when ready. - Cue: “Ease back into normal breathing, shake out any tension, and feel the calm settle in.” Key Coaching Notes: - Pace: Start with a 4-second count per phase. If 4 seconds feels too long, drop to 3; if too easy, extend to 5. The goal is calm control, not struggle. - Nasal Focus: Breathe through your nose unless congestion prevents it—nasal breathing enhances relaxation and recovery. - Posture: Keep your spine straight but relaxed—slouching compresses the lungs, while tension wastes energy. - Timing: 3 minutes is a minimum for effect; 5 minutes maximizes recovery benefits post-effort. Benefits: Lowers heart rate and stress levels after intense training. Resets focus and energy for the next task or rest period. Safety Notes: If you feel lightheaded or anxious, shorten the holds or skip them, returning to normal breathing. Avoid forcing the breath—comfort is key for recovery. Transition: After 3-5 minutes, you’re primed to either rest fully or resume light activity with a clearer mind and recovered body.

Bottom of Breath Hold + Walk

Objective: Prepare the body for high-intensity effort by increasing circulation, warming up muscles, and priming respiratory efficiency using nasal breathing and controlled breath holds. Protocol Overview: Duration: 5-10 minutes total. Activity: Light walking with integrated "bottom of the breath" holds, inspired by Patrick McKeown’s breath training principles. Focus: Nasal breathing throughout, with brief breath holds after exhalation to build comfort with air hunger. Execution Instructions: Start Walking (0:00 - 1:00): - Begin with 1 minute of light walking at an easy pace (e.g., a stroll you could sustain indefinitely). - Breathe exclusively through your nose—inhale gently, exhale fully. - Keep your posture upright, shoulders relaxed, and arms swinging naturally. - Cue: “Feel your breath settle into a calm, nasal rhythm as you move.” Introduce Bottom of the Breath Holds (1:00 - 9:00): - Continue walking at the same light pace for the next 8 minutes. - Add "bottom of the breath" holds as follows: -- Take a gentle nasal inhale, then a full nasal exhale. -- After the exhale, hold your breath (lungs empty) and keep walking. -- Count your steps during the hold—start with a hold of 5-10 steps (adjust based on comfort). -- When you feel a mild urge to breathe, resume nasal breathing for about 1 minute to recover. Repeat this cycle (exhale, hold, walk, recover) for the remaining time. Goal: The hold should create a slight air hunger (CO2 buildup) but not feel stressful. Shorten the hold if you feel strain, if it takes more than a few breathes to recover, or if you switch to mouth breathing. Cue: “Exhale fully, hold at the bottom, and walk with control—let the air hunger build gently.” Finish with Nasal Breathing Walk (9:00 - 10:00): For the final minute, walk at a slightly brisker pace (still comfortable, not strenuous). Focus on deep, rhythmic nasal breathing—no holds. Inhale for 3-5 steps, exhale for 6-10 steps, syncing breath with movement (shoot for a 1:2 breathe in: breathe out ratio). Shake out your arms and roll your shoulders to loosen up. Cue: “Pick up the pace a bit, breathe deep through your nose, and wake up your body.” Key Coaching Notes: Nasal Breathing: Stick to nasal breathing throughout—this warms up your diaphragm and boosts oxygen efficiency for the workout ahead. Breath Hold Timing: The "bottom of the breath" hold (after exhaling) mimics McKeown’s approach to improve CO2 tolerance. Start small (5 steps) and increase to 10-15 steps as you adapt. Intensity: This is a warm-up—keep effort light. Heart rate should rise slightly but stay well below 50-60% MHR (e.g., under 100-110 bpm for most). Adaptation: If nasal breathing or holds feel difficult, reduce the hold duration and increase recovery bouts. Safety Notes: If you feel dizzy, lightheaded, or overly strained during holds, stop immediately and breathe normally through your nose or mouth as needed. Perform this warm-up on flat ground to focus on breathing rather than terrain.

Prep Circuit 5

3 rounds at a moderate pace: - 5 x bird dogs ea leg/arm - 15 x pike pulse (adjust hand placement to determine difficulty) - 5 x Supine Back and Prone Forward Rolls - 5 x Arch to Hollow Rolls in each direction

Glycolytic Power Repeats

tldr: Complete 5 rounds of: - 30 seconds of KB snatches (standard for men experienced w/ KB snatches = 62 to 70 pounds; adjust accordingly based on directions below; perform KB swings if unfamiliar with the KB snatch movement). Quickly switch hands each rep. Once you have an idea of how many reps you intend to complete each round, you may choose to perform 5 or 6 reps at a time with a single arm before switching to the other. - 5 minutes of walking/jogging (use standards below to understand HR guidance and intensity of walking/jogging - Bottom-line: recovery is far more important that intensity). Objective: Develop glycolytic power and endurance through high-intensity kettlebell snatches, followed by structured recovery to optimize subsequent efforts. Protocol Overview: Work Interval: 30 seconds of hard, maximal-effort kettlebell snatches. Rest Interval: 5 minutes of active recovery between efforts. Repetitions: week 1 = 5 rounds. Work Phase (30 seconds): - Perform kettlebell snatches at a hard, near-maximal pace for 30 seconds. - Focus on powerful hip drive, smooth technique, and consistent rhythm. - Use a kettlebell weight that challenges you but allows safe, controlled form throughout (7-8 RPE). - Push your limits—this is a glycolytic effort, so expect a strong anaerobic burn by the end. Recovery Phase (5 minutes): - Immediately after the 30-second effort, begin active recovery by walking at a slow, steady pace. - Monitor your heart rate (HR) using a watch or tracker. Aim to lower your HR to ~60% of your maximum heart rate (MHR), approximately 110 bpm, during this period. Note: Individual MHR varies (estimate using 220 - age if unknown). Adjust the 110 bpm target as needed to reflect ~60% MHR for you. - Once your HR drops to ~110 bpm: - You may transition to a light jog if desired, but keep HR below ~70% MHR (around 130 bpm). If HR climbs above 130 bpm during jogging, slow to a walk to bring it back down. Continue this walk/jog pattern as needed, prioritizing HR recovery over speed. Use the full 5 minutes to reset—avoid standing still or sitting, as light movement aids recovery. Next Effort: When the 5-minute rest ends, begin the next 30-second snatch effort, regardless of exact HR (though it should ideally be near 110 bpm). Maintain focus on quality and intensity each round. Key Coaching Cues: During Snatches: “Explode through the hips, snap the kettlebell overhead, and keep breathing rhythmic.” During Recovery: “Stay moving, monitor your heart rate, and let it settle—don’t rush the reset.” Form Check: “If your snatch technique falters, lighten the load or slow the pace slightly—power matters more than chaos.” Progression Tips: Increase kettlebell weight only if you can maintain full 30-second efforts with good form. Safety Notes: Stop if you feel dizzy, excessively fatigued, or if form breaks down significantly.

Box Breathing Recovery

Objective: Facilitate recovery by reducing heart rate, calming the mind, and restoring focus using the box breathing technique (equal counts for inhale, hold, exhale, hold). Protocol Overview: Duration: 3-5 minutes (adjustable based on time available). Activity: Stationary box breathing, performed seated or standing comfortably. Focus: Slow, controlled nasal breathing to activate the parasympathetic nervous system and aid recovery. Execution Instructions: Set Up (0:00 - 0:30): - Find a comfortable position—sit on the ground, a chair, or stand with feet shoulder-width apart. - Rest your hands on your thighs or let them hang loosely by your sides. - Close your eyes if it feels natural, or soften your gaze ahead. - Take a few normal breaths through your nose to settle in. - Cue: “Get comfortable, relax your shoulders, and let your breath find its rhythm.” Box Breathing Cycle (0:30 - 4:30 or 5:00): - Begin the box breathing pattern using a 4-second count for each phase (adjust to 3 or 5 seconds based on comfort): - Inhale: Breathe in through your nose for 4 seconds, filling your belly first, then your chest. - Hold: Hold your breath for 4 seconds—no strain, just pause calmly. - Exhale: Exhale slowly through your nose for 4 seconds, emptying your chest, then belly. - Hold: Hold your breath again for 4 seconds with lungs empty. Repeat this cycle continuously for 4-5 minutes (about 15-20 rounds). - Goal: Maintain a smooth, even rhythm—like drawing a square with your breath. - Cue: “Inhale 1-2-3-4, hold 1-2-3-4, exhale 1-2-3-4, hold 1-2-3-4—keep it steady and soft.” Finish (Last 30 seconds): - After your final cycle, let your breathing return to a natural pace—still through your nose. - Roll your shoulders, wiggle your fingers, and take a moment to notice how your body feels. - Stand or move gently when ready. - Cue: “Ease back into normal breathing, shake out any tension, and feel the calm settle in.” Key Coaching Notes: - Pace: Start with a 4-second count per phase. If 4 seconds feels too long, drop to 3; if too easy, extend to 5. The goal is calm control, not struggle. - Nasal Focus: Breathe through your nose unless congestion prevents it—nasal breathing enhances relaxation and recovery. - Posture: Keep your spine straight but relaxed—slouching compresses the lungs, while tension wastes energy. - Timing: 3 minutes is a minimum for effect; 5 minutes maximizes recovery benefits post-effort. Benefits: Lowers heart rate and stress levels after intense training. Resets focus and energy for the next task or rest period. Safety Notes: If you feel lightheaded or anxious, shorten the holds or skip them, returning to normal breathing. Avoid forcing the breath—comfort is key for recovery. Transition: After 3-5 minutes, you’re primed to either rest fully or resume light activity with a clearer mind and recovered body.

Prep Circuit - Frogger

5 minutes of practice at a moderate pace. - Bent arm baby frogger walk - straight leg frogger walk think about this more like practice and free play than reps or time. explore these movements and build your competency over time

GTG Lift + Walk

start a running timer and perform: - 3 reps of Zercher Squats @ 80% 1RM - make a leisurely transition to a walk carrying a single KB (~30% of bodyweight) - be prepared to perform another set of zercher squats when the clock hits 5 minutes - complete 8 rounds of this Zercher load guidance: choose a weight that you could perform 6-8 reps with, but only do half of that each set. These reps should be crisp and form should be perfect. KB carry guidance: choose a weight that you can comfortably carry in a single hand while switching hands about every 30 seconds. given the time it takes to transition between the squats and the walks, each walking set should be somewhere between 3:30 and 4:00 minutes. if you're leaning over to one side significantly during the walks, you are carrying a weight that is too heavy. Use nasal breathing, keep you shoulder packed (not shrugged), and keep your core braced with an upright posture. If your heart rate exceeds 125-130 bpm, you are carrying a weight that is too heavy or walking too fast.

Box Breathing Recovery

Objective: Facilitate recovery by reducing heart rate, calming the mind, and restoring focus using the box breathing technique (equal counts for inhale, hold, exhale, hold). Protocol Overview: Duration: 3-5 minutes (adjustable based on time available). Activity: Stationary box breathing, performed seated or standing comfortably. Focus: Slow, controlled nasal breathing to activate the parasympathetic nervous system and aid recovery. Execution Instructions: Set Up (0:00 - 0:30): - Find a comfortable position—sit on the ground, a chair, or stand with feet shoulder-width apart. - Rest your hands on your thighs or let them hang loosely by your sides. - Close your eyes if it feels natural, or soften your gaze ahead. - Take a few normal breaths through your nose to settle in. - Cue: “Get comfortable, relax your shoulders, and let your breath find its rhythm.” Box Breathing Cycle (0:30 - 4:30 or 5:00): - Begin the box breathing pattern using a 4-second count for each phase (adjust to 3 or 5 seconds based on comfort): - Inhale: Breathe in through your nose for 4 seconds, filling your belly first, then your chest. - Hold: Hold your breath for 4 seconds—no strain, just pause calmly. - Exhale: Exhale slowly through your nose for 4 seconds, emptying your chest, then belly. - Hold: Hold your breath again for 4 seconds with lungs empty. Repeat this cycle continuously for 4-5 minutes (about 15-20 rounds). - Goal: Maintain a smooth, even rhythm—like drawing a square with your breath. - Cue: “Inhale 1-2-3-4, hold 1-2-3-4, exhale 1-2-3-4, hold 1-2-3-4—keep it steady and soft.” Finish (Last 30 seconds): - After your final cycle, let your breathing return to a natural pace—still through your nose. - Roll your shoulders, wiggle your fingers, and take a moment to notice how your body feels. - Stand or move gently when ready. - Cue: “Ease back into normal breathing, shake out any tension, and feel the calm settle in.” Key Coaching Notes: - Pace: Start with a 4-second count per phase. If 4 seconds feels too long, drop to 3; if too easy, extend to 5. The goal is calm control, not struggle. - Nasal Focus: Breathe through your nose unless congestion prevents it—nasal breathing enhances relaxation and recovery. - Posture: Keep your spine straight but relaxed—slouching compresses the lungs, while tension wastes energy. - Timing: 3 minutes is a minimum for effect; 5 minutes maximizes recovery benefits post-effort. Benefits: Lowers heart rate and stress levels after intense training. Resets focus and energy for the next task or rest period. Safety Notes: If you feel lightheaded or anxious, shorten the holds or skip them, returning to normal breathing. Avoid forcing the breath—comfort is key for recovery. Transition: After 3-5 minutes, you’re primed to either rest fully or resume light activity with a clearer mind and recovered body.

Bottom of Breath Hold + Walk

Objective: Prepare the body for high-intensity effort by increasing circulation, warming up muscles, and priming respiratory efficiency using nasal breathing and controlled breath holds. Protocol Overview: Duration: 5-10 minutes total. Activity: Light walking with integrated "bottom of the breath" holds, inspired by Patrick McKeown’s breath training principles. Focus: Nasal breathing throughout, with brief breath holds after exhalation to build comfort with air hunger. Execution Instructions: Start Walking (0:00 - 1:00): - Begin with 1 minute of light walking at an easy pace (e.g., a stroll you could sustain indefinitely). - Breathe exclusively through your nose—inhale gently, exhale fully. - Keep your posture upright, shoulders relaxed, and arms swinging naturally. - Cue: “Feel your breath settle into a calm, nasal rhythm as you move.” Introduce Bottom of the Breath Holds (1:00 - 9:00): - Continue walking at the same light pace for the next 8 minutes. - Add "bottom of the breath" holds as follows: -- Take a gentle nasal inhale, then a full nasal exhale. -- After the exhale, hold your breath (lungs empty) and keep walking. -- Count your steps during the hold—start with a hold of 5-10 steps (adjust based on comfort). -- When you feel a mild urge to breathe, resume nasal breathing for about 1 minute to recover. Repeat this cycle (exhale, hold, walk, recover) for the remaining time. Goal: The hold should create a slight air hunger (CO2 buildup) but not feel stressful. Shorten the hold if you feel strain, if it takes more than a few breathes to recover, or if you switch to mouth breathing. Cue: “Exhale fully, hold at the bottom, and walk with control—let the air hunger build gently.” Finish with Nasal Breathing Walk (9:00 - 10:00): For the final minute, walk at a slightly brisker pace (still comfortable, not strenuous). Focus on deep, rhythmic nasal breathing—no holds. Inhale for 3-5 steps, exhale for 6-10 steps, syncing breath with movement (shoot for a 1:2 breathe in: breathe out ratio). Shake out your arms and roll your shoulders to loosen up. Cue: “Pick up the pace a bit, breathe deep through your nose, and wake up your body.” Key Coaching Notes: Nasal Breathing: Stick to nasal breathing throughout—this warms up your diaphragm and boosts oxygen efficiency for the workout ahead. Breath Hold Timing: The "bottom of the breath" hold (after exhaling) mimics McKeown’s approach to improve CO2 tolerance. Start small (5 steps) and increase to 10-15 steps as you adapt. Intensity: This is a warm-up—keep effort light. Heart rate should rise slightly but stay well below 50-60% MHR (e.g., under 100-110 bpm for most). Adaptation: If nasal breathing or holds feel difficult, reduce the hold duration and increase recovery bouts. Safety Notes: If you feel dizzy, lightheaded, or overly strained during holds, stop immediately and breathe normally through your nose or mouth as needed. Perform this warm-up on flat ground to focus on breathing rather than terrain.

Prep Circuit 5

3 rounds at a moderate pace: - 5 x bird dogs ea leg/arm - 15 x pike pulse (adjust hand placement to determine difficulty) - 5 x Supine Back and Prone Forward Rolls - 5 x Arch to Hollow Rolls in each direction

Glycolytic Power Repeats

tldr: Complete 5 rounds of: - 30 seconds of KB snatches (standard for men experienced w/ KB snatches = 62 to 70 pounds; adjust accordingly based on directions below; perform KB swings if unfamiliar with the KB snatch movement). Quickly switch hands each rep. Once you have an idea of how many reps you intend to complete each round, you may choose to perform 5 or 6 reps at a time with a single arm before switching to the other. - 5 minutes of walking/jogging (use standards below to understand HR guidance and intensity of walking/jogging - Bottom-line: recovery is far more important that intensity). Objective: Develop glycolytic power and endurance through high-intensity kettlebell snatches, followed by structured recovery to optimize subsequent efforts. Protocol Overview: Work Interval: 30 seconds of hard, maximal-effort kettlebell snatches. Rest Interval: 5 minutes of active recovery between efforts. Repetitions: week 1 = 5 rounds. Work Phase (30 seconds): - Perform kettlebell snatches at a hard, near-maximal pace for 30 seconds. - Focus on powerful hip drive, smooth technique, and consistent rhythm. - Use a kettlebell weight that challenges you but allows safe, controlled form throughout (7-8 RPE). - Push your limits—this is a glycolytic effort, so expect a strong anaerobic burn by the end. Recovery Phase (5 minutes): - Immediately after the 30-second effort, begin active recovery by walking at a slow, steady pace. - Monitor your heart rate (HR) using a watch or tracker. Aim to lower your HR to ~60% of your maximum heart rate (MHR), approximately 110 bpm, during this period. Note: Individual MHR varies (estimate using 220 - age if unknown). Adjust the 110 bpm target as needed to reflect ~60% MHR for you. - Once your HR drops to ~110 bpm: - You may transition to a light jog if desired, but keep HR below ~70% MHR (around 130 bpm). If HR climbs above 130 bpm during jogging, slow to a walk to bring it back down. Continue this walk/jog pattern as needed, prioritizing HR recovery over speed. Use the full 5 minutes to reset—avoid standing still or sitting, as light movement aids recovery. Next Effort: When the 5-minute rest ends, begin the next 30-second snatch effort, regardless of exact HR (though it should ideally be near 110 bpm). Maintain focus on quality and intensity each round. Key Coaching Cues: During Snatches: “Explode through the hips, snap the kettlebell overhead, and keep breathing rhythmic.” During Recovery: “Stay moving, monitor your heart rate, and let it settle—don’t rush the reset.” Form Check: “If your snatch technique falters, lighten the load or slow the pace slightly—power matters more than chaos.” Progression Tips: Increase kettlebell weight only if you can maintain full 30-second efforts with good form. Safety Notes: Stop if you feel dizzy, excessively fatigued, or if form breaks down significantly.

Box Breathing Recovery

Objective: Facilitate recovery by reducing heart rate, calming the mind, and restoring focus using the box breathing technique (equal counts for inhale, hold, exhale, hold). Protocol Overview: Duration: 3-5 minutes (adjustable based on time available). Activity: Stationary box breathing, performed seated or standing comfortably. Focus: Slow, controlled nasal breathing to activate the parasympathetic nervous system and aid recovery. Execution Instructions: Set Up (0:00 - 0:30): - Find a comfortable position—sit on the ground, a chair, or stand with feet shoulder-width apart. - Rest your hands on your thighs or let them hang loosely by your sides. - Close your eyes if it feels natural, or soften your gaze ahead. - Take a few normal breaths through your nose to settle in. - Cue: “Get comfortable, relax your shoulders, and let your breath find its rhythm.” Box Breathing Cycle (0:30 - 4:30 or 5:00): - Begin the box breathing pattern using a 4-second count for each phase (adjust to 3 or 5 seconds based on comfort): - Inhale: Breathe in through your nose for 4 seconds, filling your belly first, then your chest. - Hold: Hold your breath for 4 seconds—no strain, just pause calmly. - Exhale: Exhale slowly through your nose for 4 seconds, emptying your chest, then belly. - Hold: Hold your breath again for 4 seconds with lungs empty. Repeat this cycle continuously for 4-5 minutes (about 15-20 rounds). - Goal: Maintain a smooth, even rhythm—like drawing a square with your breath. - Cue: “Inhale 1-2-3-4, hold 1-2-3-4, exhale 1-2-3-4, hold 1-2-3-4—keep it steady and soft.” Finish (Last 30 seconds): - After your final cycle, let your breathing return to a natural pace—still through your nose. - Roll your shoulders, wiggle your fingers, and take a moment to notice how your body feels. - Stand or move gently when ready. - Cue: “Ease back into normal breathing, shake out any tension, and feel the calm settle in.” Key Coaching Notes: - Pace: Start with a 4-second count per phase. If 4 seconds feels too long, drop to 3; if too easy, extend to 5. The goal is calm control, not struggle. - Nasal Focus: Breathe through your nose unless congestion prevents it—nasal breathing enhances relaxation and recovery. - Posture: Keep your spine straight but relaxed—slouching compresses the lungs, while tension wastes energy. - Timing: 3 minutes is a minimum for effect; 5 minutes maximizes recovery benefits post-effort. Benefits: Lowers heart rate and stress levels after intense training. Resets focus and energy for the next task or rest period. Safety Notes: If you feel lightheaded or anxious, shorten the holds or skip them, returning to normal breathing. Avoid forcing the breath—comfort is key for recovery. Transition: After 3-5 minutes, you’re primed to either rest fully or resume light activity with a clearer mind and recovered body.