Training & Recovery
BlackBoxVR, Five to Six Times a Week
Resistance training 5-6x weekly with a hard floor of 4, year-round. The consistency is the protocol; the modality is just what makes it easy to keep.
The protocol
- BlackBoxVR resistance training, 5-6 sessions weekly.
- Four sessions is the floor, not the target.
- Year-round — no off-season.
- Recovery watched on WHOOP — its own protocol.
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What I do
Five to six BlackBoxVR sessions a week, with four as the floor rather than the goal. Year-round, no off-season.
Why it's written as a floor
The number that matters is the one I hit in a bad week, not the one I hit in a good one. Setting the target at 5-6 and the floor at 4 means a busy week costs me a session instead of costing me the habit, and a habit that survives busy weeks is the only kind that compounds over a year.
Resistance training is the least speculative thing on this entire list. Whatever else I am doing, this is the part with decades of evidence behind it for strength, bone density, metabolic health and how well I age. If I had to keep one item and drop the rest, it would be this one.
Why VR
Because I stopped skipping. The modality is not doing anything a barbell could not; it removes the friction that was costing me sessions, and sessions are the whole variable.
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