100-Mile Ruck
12 Weeks · Endurance
First Marathon
18 Weeks · Running
Summit in a Day
10 Weeks · Hiking
Cold Water Mile
8 Weeks · Cold
Silent Retreat
6 Weeks · Mental
100K Steps
8 Weeks · Endurance
Solo Backpacking
8 Weeks · Wilderness
72-Hr Fast
4 Weeks · Mental
1,000 Rep Day
6 Weeks · Strength
Cold Plunge
4 Weeks · Cold
52 Books
12 Months · Mental
Powerlifting
16 Weeks · Strength
100-Mile Ruck March — 12-Week Plan
Goal: Complete 100 miles with a 30–45 lb pack within 40 hours.
Foundation: Load Introduction
20 lbs for 3–5 miles, 3x/week. Focus on foot care, blister prevention, pack fit. Tendons adapt slower than muscles.
Build Phase Key Block
Increase to 30 lbs. Long rucks to 12 miles. Back-to-back weekend days. Pace: 3 mph sustained.
Peak Phase: Overnights Key Block
Long rucks to 20–25 miles at full weight. One 12-hour overnight ruck for sleep deprivation practice.
Dress Rehearsal: 50-Mile Test
Full kit, full nutrition plan. Identify what breaks before the real thing.
Taper & Sharpen
Reduce mileage 60%. Prep gear and logistics. The training is done — trust it.
First Marathon — 18-Week Cold Start Plan
Goal: Finish 26.2 miles from a near-zero running base.
Walk/Run Foundation
Run/walk intervals 3x/week. Register for your race now — commitment activates everything.
Base Building
Continuous easy running. Long run grows 5 → 12 miles. Add one weekly tempo run.
Marathon-Specific Block Key Block
Long runs reach 18–20 miles. Practice race nutrition every 45 min.
Tune-Up & Taper Start
Half-marathon tune-up. Mileage drops — trust the process.
Race Week
Short easy runs only. Carbohydrate load 2 nights before. Mile 20 is not the end — it's the beginning.
Sunrise-to-Sunset Summit — 10-Week Plan
Goal: Summit and return in a single continuous push.
Aerobic Base & Leg Strength
4 hikes/week. Stairmaster for vertical simulation. Bulgarian split squats, step-up carries.
Vertical Gain Progression Key Block
Long hike targets 3,000 → 7,000 ft gain. Two hikes above 10,000 ft for acclimatization.
Altitude Rehearsal
10–12 hour hike starting before sunrise. Practice headlamp and layering in darkness.
Final Prep
Short hikes only. Know your turnaround time — summit fever kills judgment.
Cold Water Mile — 8-Week Plan
Goal: 1 mile in open water below 50°F.
Cold Introduction
2-minute cold showers daily. Swim 1 mile in pool 3x/week. The gasp reflex is your first obstacle.
Open Water Exposure Key Block
10-min sessions at 55–60°F with a spotter. Survive → breathe → relax. Performance follows calm.
Target Temp Acclimatization
Sessions at 50°F or below. Complete one 800m cold water effort.
Event Prep
One final 600m cold water rehearsal. Warm clothes and safety escort ready. Enter the water.
Silent Retreat — 6-Week Prep
Goal: 5 days alone. No screens, music, or conversation.
Digital Reduction Protocol
Phone away by 9pm. 20-min daily journaling. Sit in stillness 10 min — no input. Harder than it sounds.
Silence & Solitude Practice Key Block
Two 24-hour phone-free days. One night alone camping. Silence at meals. Observe what surfaces.
Logistics & Mindset
Site selection. Pack minimal. Prepare a journal and a simple intention.
Entry
Go. Days 1–2 restless. Days 3–4 shift. Day 5 you understand something you cannot read about.
100,000 Steps in 24 Hours — 8-Week Plan
Goal: Walk 100K steps (~45 miles) in one continuous 24-hour day.
Base Volume
20,000–25,000 steps daily. Break them up throughout the day. Invest in your footwear and insoles now.
Extended Walks
Two 4-hour continuous walks per week. Practice eating and hydrating while moving. Identify hot spots before blisters form.
Back-to-Back Days Key Block
40K steps Saturday, 35K Sunday. Learn how your body recovers. Night walking practice — one session after midnight.
50K Rehearsal
Half-distance in one session. Finalize your nutrition and gear. What breaks at 30K will break at 70K.
Taper & Execute
Easy days only. Sleep before, not during. Start at midnight — finish in daylight.
7-Day Solo Backpacking — 8-Week Plan
Goal: Plan and complete a solo 7-day wilderness traverse with full self-sufficiency.
Gear Shakedown & Base Fitness
3 overnight trips with full pack. Weigh everything. Cut weight mercilessly — every pound compounds over 7 days.
Extended Solo Time Key Block
One 3-day solo trip. Navigation-only — no phone GPS. Learn water sourcing, weather reading, camp selection.
Route Planning & Contingencies
Finalize route with bailout options marked. File a trip plan with someone. Memorize Day 4 — it's where people quit.
Final Prep & Depart
Pack 5 days before. Sleep. Solitude is the point — let it do its work.
72-Hour Fast in Nature — 4-Week Prep
Goal: 72 hours alone in wilderness with only water. No food, no distraction.
16:8 Intermittent Fasting
Skip breakfast daily. Compress eating to an 8-hour window. Your body must learn to access fat stores.
24–36 Hour Fast Practice Key Block
One 24-hour fast per week. One 36-hour attempt. Identify your mental patterns — hunger comes in waves, not floods.
Site Prep & Execution
Choose your site. Bring only water, shelter, and a journal. Tell someone your location. Enter alone.
Bodyweight 1,000 Rep Day — 6-Week Plan
Goal: 1,000 total reps of bodyweight movements in one calendar day.
Movement Selection & Volume Base
Choose 4–5 movements (push-ups, squats, lunges, dips, sit-ups). Hit 200 reps/day spread across the day. Joint prep matters.
400–600 Rep Days Key Block
Simulate the day in blocks. 100 reps every 90 minutes. Nutrition and hydration strategy locked in.
750 Rep Rehearsal
Near-full effort day. Identify where form breaks down. That's where 1,000 will be decided.
Easy Week & Event Day
Rest 3 days. Execute. There is no perfect time — only the day you do it.
30-Day Cold Plunge Protocol — 4-Week Prep
Goal: 30 consecutive days of cold shower or cold plunge. No exceptions.
Cold Finish Protocol
End every shower with 60 seconds cold. Don't negotiate — just turn the handle. The anticipation is worse than the water.
Full Cold Sessions Key Block
Fully cold from start. Target 2–3 minutes. Controlled breathing only — panic is a choice. Plunge if available.
Streak Lock-In
The streak becomes the Misogi. Miss a day and start over. Day 30 will feel different than Day 1.
Read 52 Books in One Year — 12-Month Plan
Goal: One book per week for an entire year. Curated, committed, consistent.
Habit Architecture
Read 30 minutes every morning before screens. Build the trigger. Curate your full list now — decision fatigue kills streaks.
Deep Reading Block Key Block
Deliberately difficult books — history, philosophy, science outside your field. Discomfort is the point.
Application Phase
Journal one idea per book you'll apply. Knowledge without application is entertainment.
Finish Strong
Reread one formative book. Write a one-page reflection on the year. You are not the same person who started.
First Powerlifting Competition — 16-Week Plan
Goal: Step onto a sanctioned platform and total in squat, bench, deadlift.
Technical Foundation
Competition rules and commands. Practice with a handler or coach. Technique at 70% — every rep is a test.
Strength Block Key Block
Linear progression on all three lifts. Attempt selection practice: opener at 90%, second at 97%, third a PR.
Competition Simulation
Full meet simulation with full warm-up protocol. Wear your singlet. The crowd changes everything.
Taper & Meet Day
Volume down 50%. Sleep. Eat. Open conservative — a good total beats a missed third. Step on the platform.
