The quiet half
Most training weeks fail on the easy days, not the hard ones. Six weeks that treat recovery as the half of the work it actually is, with the hard days planned around it rather than the other way round.
Nobody skips the hard session. What people skip is the part that makes the hard session worth doing, which is the twenty hours afterwards. This program does the unglamorous thing: it fixes the easy day first, then lets the hard day get harder because there is finally somewhere for it to land.
What moves, and when
- The easy day gets a definition. Not a feeling, a number you can check against last week.
- One hard session is removed in week one and earned back in week three, which is the part most people refuse to do.
- Sleep is treated as training volume, so a short night changes the next day's plan rather than being ignored.
Week by week
Every week states what it is for. You can change one, and the program tells you what that costs.
| Week | Focus | What happens |
|---|---|---|
| Week 1 | Set the floor | Nothing gets harder. You establish what an easy day actually is and write down what you have been calling one. |
| Week 2 | Hold it | The same week again. This is deliberate, and it is where most people want to quit. |
| Week 3 | Earn the load back | The session removed in week one returns, at the load you left it. |
| Week 4 | Vary one thing | One variable moves, chosen by you from three offered, so you can attribute the result. |
| Week 5 | The long week | The most demanding week in the program, which only works because of the four before it. |
| Week 6 | Land it | Volume drops by a third. You finish able to keep going rather than needing a fortnight off. |
In the kitchen
The kitchen leans toward the evening meal in this program, because that is where a short night usually starts.
In your record
You log two things every day: when the lights went off, and what the first session after felt like. The weekly review puts those two columns next to each other.
What it costs
- Days 1–7Free. Full access to every program, the kitchen and the record. Nothing is held back during the trial.
- Day 8The subscription begins at AUD 11.99 a week unless you cancel during the first week. We tell you which day that is before you start, not after.
- RenewalWeekly, until you cancel. No minimum term, no tier above the one you are on, and no upsell inside a program you have already started.
- CancellingAny time, from inside your account. It takes effect at the end of the week you have paid for, so you keep what you have already bought.