Reference & Programming
The exercises in this library work — but they work better when you understand why. This section covers the principles behind the programming: when to stretch vs. strengthen, how to progress, and how to design your own routines.
Tip
Where to start: Read When to Stretch vs. Strengthen first — it’s the most common decision point, and getting it wrong wastes time.
Three Things to Know
Programs expire. Principles don’t. Understanding why a protocol works lets you adapt when circumstances change — different equipment, time constraints, new injuries. The concepts here give you the framework to make good training decisions on the fly.
The right exercise at the wrong dose is the wrong exercise. Too little stimulus and nothing adapts. Too much and you accumulate fatigue or get injured. The articles here cover how to calibrate volume, intensity, and frequency for your goals.
The best training plan is the one you’ll actually follow. If a routine takes 90 minutes and requires equipment you don’t have, it doesn’t matter how optimal it is on paper. Prioritize consistency and minimum effective dose.
In This Section
| Article | What It Covers |
|---|---|
| Foam Rolling Basics | Technique, duration, and when to use self-myofascial release |
| Progressive Overload for Mobility | How to systematically increase mobility demands over time |
| When to Stretch vs. Strengthen | The decision framework for choosing the right intervention |