The Protocol

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At Data Driven Body, we typically work in 14-week cycles. If you are new to the protocol, we begin with a test week to assess the exercises and fitness areas you'd like to improve on, and then build a personalized program based on the results. 

• Strength: High rep range, lighter weights. Focus on building a solid foundation and mastering movement patterns.
• Endurance: Moderate-intensity cardiovascular workouts, such as steady-state running, cycling, or rowing. The goal is to gradually increase stamina and aerobic capacity.
• Mobility: Emphasis on increasing range of motion with dynamic stretching and basic mobility drills. This phase focuses on improving flexibility in key areas like hips, shoulders, and hamstrings.

• Strength: Medium rep range, medium weights. The focus shifts to progressively increasing resistance while maintaining form and control.
• Endurance: Introduce interval training and tempo workouts to build speed and endurance. The intensity rises as you incorporate faster-paced efforts followed by recovery.
• Mobility: Targeted mobility work aimed at strengthening end ranges and incorporating more advanced stretches. Active recovery days are key to maintaining flexibility while intensity increases.

• Strength: Low rep range, heavier weights. This phase aims to build maximal strength, focusing on lifting heavier weights with lower repetitions.
• Endurance: Incorporate high-intensity interval training (HIIT) and longer endurance efforts to push aerobic and anaerobic thresholds. This phase is about maximizing cardiovascular and muscular endurance.
• Mobility: Focus on deep tissue work, longer holds in stretches, and refining movement efficiency. The goal is to prepare the body for peak performance in strength and endurance.

• Strength: 1RM (one-rep max), max reps, and time-based challenges. This week tests your strength gains and assesses your progress.
• Endurance: VO2 Max tests, timed runs, or long-distance tests to measure aerobic capacity and stamina improvements.
• Mobility: Final mobility assessment to gauge improvements in flexibility, range of motion, and movement efficiency.

• Strength: Low rep range, light weights. A recovery phase designed to give your muscles and nervous system a break while maintaining strength gains.
• Endurance: Low-intensity cardio or active recovery to allow the body to recuperate while maintaining a baseline level of activity.
• Mobility: Gentle mobility work and relaxation techniques, focusing on full recovery before the next training cycle begins.