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Health and well-being

Training with Judgement

How to train better once you already know how to train

Your problem is not a lack of information: it is an excess of contradictory information. A book for people who already train and do not compete, with a decision rule at the end of every chapter instead of a list of options.

Habethos 60 chapters
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Contents
  1. The problem is not that you know too little
  2. 1. The three factors that explain nearly everything
  3. 2. A hierarchy of decisions: what to look at first
  4. 3. How to read a study without being a scientist
  5. 4. Why experts contradict each other
  6. 5. Individualizing without inventing
  7. 6. What to measure and what to ignore
  8. 7. Keeping a log that is actually useful
  9. 8. Progressive overload: the five ways to increase
  10. 9. When progress genuinely stops
  11. 10. Photos, tape measure and body composition
  12. 11. Watches and rings: what they measure and what they invent
  13. 12. Heart rate variability (HRV)
  14. 13. Resting heart rate and the athlete's heart
  15. 14. What periodization is and when it matters
  16. 15. Blocks, undulation and why it barely matters
  17. 16. Volume: how many sets per muscle per week
  18. 17. Intensity: when heavy load is worth it
  19. 18. Proximity to failure: the decisive parameter
  20. 19. Exercise selection: which ones and why
  21. 20. Exercise order within the session
  22. 21. Specialization: raising one muscle at the expense of another
  23. 22. Deloads and easy weeks
  24. 23. When to change routine (and when not to)
  25. 24. Functional training: what it actually means
  26. 25. Drop sets, rest-pause and intensity techniques
  27. 26. Blood flow restriction training (BFR)
  28. 27. Plyometrics and tendon reactivity
  29. 28. Maximal sprints: power and physiology
  30. 29. Eccentrics and isometrics, used deliberately
  31. 30. Power training for non-athletes
  32. 31. Hypertrophy for people who do not gain weight easily
  33. 32. Thresholds, zones and what each one is for
  34. 33. Polarized, pyramidal and threshold distribution
  35. 34. Running better: cadence, economy and pace
  36. 35. Preparing for a 10K or a half marathon
  37. 36. Cycling and power meters
  38. 37. Swimming: physiology and technique
  39. 38. Footwear: cushioning, drop and minimalism
  40. 39. Heat, cold and altitude
  41. 40. How much you can actually recover from
  42. 41. Overtraining and overreaching
  43. 42. Cold, compression, massage and percussion guns
  44. 43. Sleep for people who train
  45. 44. Life stress: the load you do not log
  46. 45. Training ill, training tired
  47. 46. Calories: how to estimate them without losing your mind
  48. 47. Surplus and deficit: doing it properly
  49. 48. Protein distribution across the day
  50. 49. Carbohydrates around training
  51. 50. Intermittent fasting and training
  52. 51. Body recomposition: when it is possible
  53. 52. Irisin, metabolism and exaggerated promises
  54. 53. Recurrent injuries: why they come back
  55. 54. Persistent pain in people who train
  56. 55. Mobility with a purpose
  57. 56. Training past forty and fifty
  58. 57. When training stops being healthy
  59. 58. Identity: when training is who you are
  60. The plan you will actually follow

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