Fitness
Resources
Books and research that have shaped how I train.
Books
Starting Strength
Mark RippetoeThe barbell training bible. Covers the mechanics of the squat, deadlift, press, bench press, and power clean with more detail than you thought possible.
Tactical Barbell
K. BlackStrength and conditioning programming for operational athletes. Practical templates for combining strength training with endurance work.
Tactical Barbell II: Conditioning
K. BlackThe conditioning companion. Protocols for building a broad aerobic base alongside high-intensity work — rucking, running, and more.
Can't Hurt Me
David GogginsPart memoir, part mental toughness manual. A raw look at pushing past perceived limits and building an uncommon mindset.
Built to Move
Kelly Starrett & Juliet StarrettPractical mobility and movement assessments for everyday life. Ten tests and fixes to improve how your body functions.
The 4-Hour Body
Timothy FerrissA collection of self-experiments in rapid body recomposition, strength, sleep, and recovery. Not all of it works, but the mindset of testing everything is valuable.
Research
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy
Schoenfeld et al., 2016Meta-analysis showing that training a muscle group twice per week is superior to once per week for hypertrophy. Foundational for modern split design.
Dose-Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass
Schoenfeld et al., 2017Evidence for a graded dose-response relationship between weekly sets per muscle group and hypertrophy, with higher volumes producing greater gains.
The Effect of Load and Volume on Muscle Strength and Hypertrophy
Schoenfeld et al., 2019Comparing high-load vs low-load training matched for volume. Both produce similar hypertrophy, but heavier loads are superior for strength gains.
Loaded Carriage: Physiology and Practical Considerations
Knapik et al., 2004Comprehensive review of the physiological demands of load carriage (rucking). Covers energy expenditure, injury risk, and training recommendations.
Sprint Interval Training Effects on Aerobic Capacity
Gist et al., 2014Meta-analysis confirming that sprint interval training improves VO2max comparably to traditional endurance training in significantly less time.
Dietary Protein for Athletes: From Requirements to Optimum Adaptation
Phillips & Van Loon, 2011Review of protein requirements for resistance-trained individuals. Establishes the 1.6–2.2 g/kg/day range that most modern nutrition recommendations are based on.