{"id":1735,"date":"2024-04-27T19:14:43","date_gmt":"2024-04-27T18:14:43","guid":{"rendered":"https:\/\/blog.thomarite.uk\/?p=1735"},"modified":"2024-04-27T19:16:30","modified_gmt":"2024-04-27T18:16:30","slug":"blueprint-build-a-bulletproof-body","status":"publish","type":"post","link":"https:\/\/blog.thomarite.uk\/index.php\/2024\/04\/27\/blueprint-build-a-bulletproof-body\/","title":{"rendered":"Blueprint: Build a bulletproof body"},"content":{"rendered":"\n<p>I want to get fitter so I try to learn from experts who have proved themselves. And this is a good <a href=\"https:\/\/www.amazon.co.uk\/Blueprint-Build-Bulletproof-Extreme-Adventure\/dp\/0008487049\/\">example<\/a>. The <a href=\"https:\/\/en.wikipedia.org\/wiki\/Ross_Edgley\">author<\/a> has done some amazing things. Quite jealous to be honest. <\/p>\n\n\n\n<p>For me, I just want to get stronger at climbing and get back to (proper) running, all without (more) injuries. I have read before about the different cycles that top athletes so it was interesting to read about it directly and all the science behind that.  I know I need to add (more) strength training and endurance. I should create a proper work plan for each week, a bit of less climbing but better prepared? But I am not clear how to use the knowledge from the book to climbing, when, at the end of day, you  want to climb hard every week, as I am not going to compete or anything like that.  Or saying in a different, how to handle your ego and jealousy.  <\/p>\n\n\n\n<p>Season:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Recover Mesocycle: low volume, low intensity. This is the chapter I liked the most from the book.<\/li>\n<\/ul>\n\n\n\n<p>&#8212; 2 strength-based rehab routines per week<\/p>\n\n\n\n<p>&#8212; 2 endurance-based rehab routines per week at low intensity and no more than 45 minutes.<\/p>\n\n\n\n<p>&#8212; 2 days rest<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Base Mesocycle: increase volume, low intensity<\/li>\n<\/ul>\n\n\n\n<p>&#8212;  3 strength-based rehab routines per week<\/p>\n\n\n\n<p>&#8212; 4 low-intensity endurance-based rehab routines per week in zone 2 (aerobic).<\/p>\n\n\n\n<p>&#8212; 1 strongman strength session<\/p>\n\n\n\n<p>&#8212; 1 day rest<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Build Mesocycle: reduce a bit volume, increase intensity<\/li>\n<\/ul>\n\n\n\n<p>&#8212; 3 strength and speed sessions per week (force-velocity curve)<\/p>\n\n\n\n<p>&#8212; 3 low and long (10km) open water swims operating in zone 2 (aerobic).<\/p>\n\n\n\n<p>&#8212; 3 high-intensity interval sessions in zone 4-5 (anaerobic) (separated by 48h)<\/p>\n\n\n\n<p>&#8212; 1 day rest<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Peak Mesocycle: reduce volume, increase intensity:<\/li>\n<\/ul>\n\n\n\n<p>&#8212; 2 strength and speed sessions per week for maintenance of fitness<\/p>\n\n\n\n<p>&#8212; 2 low and long (5km) open water swims operating in zone 2 (aerobic). Focus in tecnique.<\/p>\n\n\n\n<p>&#8212; 3 high-intensity interval sessions in zone 4-5 (anaerobic) <\/p>\n\n\n\n<p>&#8212; 2 day rest<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Shoulder pain: Practice hangs from a bar. That&#8217;s what our &#8220;ancestors&#8221; did&#8230; Simple<\/p>\n\n\n\n<p><strong>Eudaimonia<\/strong>: fulfilment. It&#8217;s different from happiness since it openly accepts that pain and struggling should form part of the process. Happiness without fulfilment is a failure. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>The greater the difficulty, the more glory in surmouting it. Skilful pilots gain their reputation from storms and tempests<\/p>\n<cite>Epictetus<\/cite><\/blockquote>\n\n\n\n<p><strong>Askesis<\/strong>: healthy hardship. &#8220;The comfort zone is the great enemy to creativity, moving beyond it necessitates intuition, which in turn configures new perspectives and conquers fears&#8221; Dan Stevens.<\/p>\n\n\n\n<p>Why we adventure to combat spiritual decay:  <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>A man has achieved his present position by being the most aggressive and enterprising creature on earth&#8230;.. The comfortable life lowers a man&#8217;s resistance&#8230; the comfortable life causes spiritual decay<\/p>\n<cite>From 1956 book &#8220;The Outsider&#8221; by Colin Wilson:<\/cite><\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"656\" height=\"492\" src=\"https:\/\/blog.thomarite.uk\/wp-content\/uploads\/2024\/04\/image-2.png\" alt=\"\" class=\"wp-image-1737\" style=\"width:446px;height:auto\" srcset=\"https:\/\/blog.thomarite.uk\/wp-content\/uploads\/2024\/04\/image-2.png 656w, https:\/\/blog.thomarite.uk\/wp-content\/uploads\/2024\/04\/image-2-300x225.png 300w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 984px) 61vw, (max-width: 1362px) 45vw, 600px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>I want to get fitter so I try to learn from experts who have proved themselves. And this is a good example. The author has done some amazing things. Quite jealous to be honest. For me, I just want to get stronger at climbing and get back to (proper) running, all without (more) injuries. I &hellip; <a href=\"https:\/\/blog.thomarite.uk\/index.php\/2024\/04\/27\/blueprint-build-a-bulletproof-body\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Blueprint: Build a bulletproof body&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1735","post","type-post","status-publish","format-standard","hentry","category-books"],"_links":{"self":[{"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/posts\/1735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/comments?post=1735"}],"version-history":[{"count":2,"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/posts\/1735\/revisions"}],"predecessor-version":[{"id":1738,"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/posts\/1735\/revisions\/1738"}],"wp:attachment":[{"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/media?parent=1735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/categories?post=1735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thomarite.uk\/index.php\/wp-json\/wp\/v2\/tags?post=1735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}