18–24 Month Projection
Expected outcomes at full protocol adherence. Based on current baselines, training frequency, and documented response rates.
185–195 lbs at 12–15% body fat. Waist 31–32". Keto-adapted metabolism. Lean mass preserved through 190g daily protein and progressive overload.
Squat 1.0x BW x 10. Deadlift 1.5x BW x 5. Bench 0.75x BW x 10. 15 consecutive pull-ups. 90-second dead hang. All targets bodyweight-relative.
VO2 max 45+ ml/kg/min (top 5% for age). Resting HR below 50 bpm. 7:00 mile. Sub-24:00 5K. Zone 2 output 150 watts at 109–127 bpm. 15-mile ruck at sub-14:00/mile.
Grip strength 120+ lbs/hand. HRV 60+ ms. Single-leg balance 30+ sec eyes closed. Sitting-rising test 10/10. Estimated biological age 10–15 years below chronological.
7–7.5 hours sleep. Low CRP from fish oil, turmeric, and cold exposure protocol. Connective tissue adapted through collagen supplementation and controlled progressive loading. Reduced injury frequency.
Fat-adapted energy system. 17-hour fasting window sustained. Stable blood glucose. Net carbs consistently under 50g. Currently in a 500 kcal/day deficit (2,400 kcal) to drop 5 lbs of abdominal fat while preserving lean mass at 190g protein. Electrolyte balance maintained at altitude (6,000 ft).
Muscles Worked
Every muscle group in this program and the long-term outcome of sustained development.
Back squat, goblet squat, ruck, running, sprints, skating
Primary movers in squatting and climbing. Strong quads absorb impact that would otherwise transfer to the knees — reducing lifetime risk of knee replacement. At full development, supports pain-free stairs, standing from any position, and sustained athletic output.
Back squat, deadlift, goblet squat, ruck, sprints, skating
Largest muscle group. Underdeveloped glutes are the root cause of most lower back pain and poor posture. At full development, stabilize the pelvis, power explosive movement, and protect the lumbar spine. Critical for maintaining walking speed past 60.
Deadlift, back squat, ruck, sprints, running
Posterior chain link. Strong hamstrings prevent ACL injuries and support knee stability during deceleration. Deadlift and sprint work build capacity well above the injury threshold for hockey and running.
Deadlift, back squat, T-bar row, suitcase carry, ruck
Every heavy compound lift trains them isometrically. Protect against disc injuries. Deadlift at 1.5x BW requires erector strength well above daily-life demands.
Bench press
Bench at 0.75x BW for 10 covers all real-world pushing needs. Combined with rowing volume, develops without the internal rotation pattern that causes shoulder problems.
T-bar row, chin-ups, deadlift, dead hang
Largest upper body muscle. Counterbalances pressing. Stabilizes the shoulder from below. Prevents thoracic kyphosis with age. Chin-ups at 15 reps and rows at 0.75x BW build width and thickness.
Overhead press, lateral raises, bench press, T-bar row, chin-ups
Trained from all three angles. Balanced development prevents the impingement and rotator cuff tears common in men over 40. OHP at 0.5x BW ensures overhead capacity for life.
Lying triceps ext, barbell curl, chin-ups, bench, OHP
Triceps at 0.35x BW protect the elbow joint. Biceps at 0.35x BW protect the distal tendon — a common tear site after 40. Direct arm work supports compound lift progression.
Dead hang, plate pinch, towel pull-up, deadlift, suitcase carry
Trained in every pulling and carrying movement. 120+ lb grip target directly supported. Grip strength is one of the strongest single predictors of all-cause mortality.
Ab wheel, leg lifts, plank, stomach vacuums, suitcase carry
Anti-extension (ab wheel), anti-lateral-flexion (suitcase carry), isometric (plank), transverse abdominis (vacuums). Combined, protects the lumbar spine during all heavy lifting and maintains 31–32" waist.
Leg lifts, running, sprints, skating, ruck
Hip flexors drive knee lift in running and skating. Calves support ankle stability and elastic recoil. Both decline rapidly without training. Strong calves reduce Achilles tendon injury risk after 40.
Zone 2 spin, running, rowing, ruck, hockey, sprints
Zone 2 increases left ventricular volume. HIIT improves stroke volume. Combined training across the full intensity spectrum drives VO2 max to 45+ and RHR below 50 — cardiovascular function 15–20 years younger.
Weekly Plan
- 6:00 AM — Wake, Fasting Salts, morning sunlight 10–20 min
- Pre-workout (training days): L-Citrulline 6–8g + Beta Alanine 3g
- 12:00 PM — Eating window opens. Meal 1 + supplements (~1,000 kcal / 80g P / 70g F)
- 3:30 PM — Meal 2 + supplements (~1,000 kcal / 75g P / 65g F)
- 6:30 PM — Meal 3 if needed (~400 kcal / 35g P / 25g F). Window closes at 7:00 PM
- 7:00 PM — 17-hour fast begins
- 10:10 PM — Magnesium Glycinate 240mg
- 10:25 PM — Box breathing. Sleep by 11:00 PM
These daily anchors are the foundation. Morning sunlight resets circadian rhythm and cortisol timing. The 17-hour fast drives autophagy, insulin sensitivity, and fat adaptation. The fixed eating window eliminates decision fatigue around food. Magnesium and box breathing lower sympathetic tone before sleep, improving HRV over months. After 6–12 months, these habits run on autopilot and the cumulative sleep, hormonal, and metabolic benefits compound measurably.
- Barbell Back Squat — warm-up + 5 sets + finisher
- KB Goblet Squat (45 lbs) — warm-up + 5 sets x 8 + finisher x 15
- Leg Lifts (straps) — 3 x 12–15
- Ab Wheel Rollout — 3 x max
- Plank — 3 x 45–60 sec
- Dead Hang — 3 x max time
Squat and goblet squat develop the quadriceps, glutes, and posterior chain that protect the knees and lower back for life. Core work (plank, ab wheel, leg lifts) builds the anti-extension and anti-rotation strength that prevents disc injuries. Dead hangs decompress the spine and build grip endurance. After 12–18 months, expect a squat at or above bodyweight for reps, significantly reduced lower back pain risk, and grip strength that translates directly to longevity markers.
- If no hockey: Zone 2 Spin Bike 45–50 min at 109–127 bpm, nasal breathing
- If hockey: Pre-game Citrulline + Beta Alanine 90 min before puck drop
- Track shifts (target 18–20), Q1 vs Q3 energy, bench recovery
Tuesday is either sport-specific conditioning (hockey) or aerobic base building (Zone 2). Zone 2 work at nasal-breathing intensity drives mitochondrial density — the single most trainable factor in VO2 max. Hockey provides high-intensity interval stimulus that Zone 2 alone can't replicate. Over 12–18 months, expect third-period energy to match first-period, shift counts to reach 18–20, and bench recovery under 45 seconds.
- Barbell Bench Press — warm-up + 5 sets + finisher
- T-Bar Landmine Row — warm-up + 5 sets + finisher
- Overhead Press — warm-up + 5 sets + finisher
- Chin-ups / Pull-ups — 3 x max
- Lying Triceps Extension — 3 x 10–12
- Barbell Curl — 3 x 10–12
- Lateral Raises — 3 x 15–20
- Plate Pinch or Towel Pull-up — 3 x max (alternate weekly)
Balanced push/pull ratio (bench + OHP vs rows + chin-ups) prevents the shoulder impingement that plagues most lifters. Chin-ups progressing to 15 reps builds relative pulling strength that correlates with upper-body functional capacity. Grip work (plate pinch, towel pull-ups) directly targets the 120+ lb grip strength longevity benchmark. Over 12–18 months, expect bench at 0.75x BW for 10, overhead press at 0.5x BW, and visible upper body development without bulk.
- Week A — Rowing: 3 min warm-up → 8 x 250m at 90–95% / 90 sec rest → 3 min cool-down
- Week B — Sprints: 5 min jog → 8 x 40-yard at 90%+ / walk back → 5 min cool-down
Alternating rowing intervals and sprints builds both anaerobic capacity and lactate clearance — the two systems that determine how fast you recover between hockey shifts and high-effort bursts. Rowing is low-impact and develops posterior chain endurance. Sprints maintain fast-twitch fiber recruitment that declines with age. Over 12 months, expect measurably faster recovery between efforts, improved 5K time, and maintained explosiveness.
- Conventional Deadlift (trap bar) — warm-up + 5 sets + finisher
- Barbell Back Squat — warm-up + 5 sets + finisher
- Barbell Bench Press — warm-up + 5 sets + finisher
- T-Bar Landmine Row — warm-up + 5 sets + finisher
- Chin-ups / Pull-ups — 3 x max
- Ab Wheel Rollout — 3 x max
- Suitcase Carry — 3 x 40–60 yds/side
- Dead Hang — 3 x max time
Friday is the highest-volume session and the primary driver of total strength development. Four compound lifts in one session forces systemic adaptation — hormonal response, neural efficiency, and work capacity all improve. Suitcase carries build the anti-lateral-flexion core strength that prevents back injuries in daily life. This session alone, progressed consistently over 18 months, accounts for the majority of the strength goals in this program.
- Zone 2 Spin Bike — 45–50 min at 109–127 bpm, nasal breathing
- Mobility / Stretching — 15–20 min
- Stomach Vacuums — 3–5 x 10–20 sec holds
- Sun Protocol — 20–40 min (per phase)
- Any missed Friday exercises
Saturday's Zone 2 session is the second weekly dose of aerobic base work — the minimum effective volume for VO2 max improvement. Mobility work prevents the stiffness that accumulates from four heavy training days. Sun protocol builds progressive UV tolerance and natural vitamin D production, reducing supplemental D3 needs over time. Stomach vacuums strengthen the transverse abdominis, which contributes to the waist measurement target.
- 40 lbs ruck — nasal breathing throughout
- Phase 1: 4–6 miles | Phase 2–3: 6–8 miles | Phase 4+: 10–15 miles
- Target pace: sub 14:00/mile
- Shirtless at UV 3–6 from Phase 2 for sun protocol
Weighted rucking is low-impact loaded endurance — it builds cardiovascular capacity, bone density, and mental resilience simultaneously. At 40 lbs, it loads the spine and hips enough to stimulate bone adaptation without the joint stress of running. Progressing to 15 miles at sub-14:00/mile pace represents elite functional endurance. Over 18 months, expect significant improvements in sustained effort capacity, posture under load, and mental tolerance for discomfort.