Training Sample Sessions
A curated taste of my Integrated Fitness Program
The least in important part of my integrated training modules are the literal reps and sets. However, they are the main language used throughout the program to cultivate, develop, and explore psychological and emotional states.
Here you will find one sample session that accurately embodies how I view each physical fitness energy system.
Training Sample: Mobility (MOB)
Intention:
Our spines often get either neglected or abused in training. The truth is that without our spine we’re jellyfish. All movement starts internally, and usually specifically with the spine. The catch is that the range of movement and musculature surrounding each vertebrae is much less than larger joints like the hips or shoulders. Loading needs to respect the difference.
Warm Up:
Bike / Row / Ski x 5 min (your choice)
Thoracic CARs, 2 x 5
Neck CARs, 2 x 5
Lumbar CARs / Spine Segmentation, 2 x 5
Salty Gorilla, 3 x 10m
Cartwheel, 3 x 10m
Work:
5 Rounds:
Neck Bridge x 5
Ab Roll Out (from knees) x 5
Backebend Kickover (ball assisted) x 5
Then:
Back Extension Row (on GHD), 3 x 10
DB Bench Press From Sit Up (on GHD), 3 x 10
Finish with:
PAIL/RAIL Spine Twist (each side)
Training Sample: Endurance (END)
Intention:
Ladders are one way to break up the monotony commonly associated with endurance work. Specifically, ascending ladders help us learn there’s a steep price for coming out too hot and thus have to learn to pace ourselves.
Open up the shoulders and hips, then get the lungs working with some mild accumulation and pre-fatigue for the shoulders, hips and spine.
When loading the step-ups and ball-overs, note that we’re aiming for a steady flow of cardiac output rather than interrupted rep-rest-rep-rest plodding.
Warm Up:
Shoulder CARs, 3-2-1 (each side)
Hip CARs, 3-2-1 (each side)
Bike x 100 calories
Every 1 minute, dismount and do 1 TGU / side.
Work:
10-20-30-40-50
Bike Calories
Ball Over Shoulder
Box Step Up (each side)
Support:
Cadence Breathing (5-5) x 5 min walk
Training Sample: Power (PWR)
Intention:
A barbell is probably the most common implement used to express power (or fast force), but it isn’t the only one. We can “teach” our tissue to move fast, but will have a hard time doing so through a range or into a position we’re not comfortable with.
That is the progression we’re looking at here: blood flow, articulation, contraction rate, contraction force, speed force.
Warm Up:
Aerobic activity of your choice (shadowboxing, jump rope, bike, run, etc.) x 5 min
Shoulder CARs, 2 x 5
Hip CARs, 2 x 5
3 Rounds:
Lunge + Cossack Squat x 10m
Inch Worm Push Up x 10m
A-Skip x 10m
B-Skip x 10m
Deck Squat + Broad Jump x 10m
Work:
Front Squat + Back Squat, 3 x (5+5)
Power Clean, 3 x 2
Support:
Deep Squat, 5 x 1 min
Between sets, take 5 deep breaths as comfortably as you can.
Training Sample: Strength Endurance (HYP)
Intention:
Fatigue resistance isn’t the same as work capacity, but it’s a start. Often this is accompanied by feelings of “burn” and “pump.” It’s also often helpful to think of training a certain joint and contraction rather than just musculature and direction.
For example, here we’re looking at rotation (internal and external) of the shoulder joint.
Warm Up:
5 Rounds:
Jumping Jacks x 20
Bear Crawl x 10m
Crab Walk x 10m
Scapular CARs x 5
Prison CARs x 5
PAIL/RAIL Shoulder External Rotation
PAIL/RAIL Shoulder Internal Rotation
Work:
Turkish Get Up + Windmill x 3-2-1 (each side)
Reverse Fly (DB) x 100
Every time you break, Upward Row x 10
Support:
Dynamic Overload Shoulder External Rotation (band), 3 x 10
Dynamic Overload Shoulder Internal Rotation (band), 3 x 10
Training Sample: Anaerobic Capacity (ANA)
Intention:
One of the easiest ways to understand anaerobic capacity is in terms of intervals, such as repeated, accumulating, or alternating EMOMs (every-minute-on-the-minute). The cost of earning a rest between intervals though is often a dumpster fire of energy systems.
This session / format is one that I often use with grapplers and MMA fighters where there is not a consistent aerobic pace throughout a given round, but repeated bursts of explosive movement, followed by scramble sprints, and periods of holding or impaired “rest.”
Warm Up:
5 rounds of:
Rebounding x 30 seconds
Ball Over Shoulder x 30 seconds
Lateral Speed Skaters x 30 seconds
Lunge + Kick x 30 seconds
CARs, 2 x 5 each:
Thoracic, Spine, Hip
Power Clean, 5 x 1 (on 5 minute clock)
Work:
3 Rounds of:
Each Minute for 3 minutes:
Deadlift x 1 (heavy)
Shuttle Sprint, 2 x 25m
Sand Bag Hold x remainder of minute
Rest 3 minutes between rounds.
Support:
Cadence Breathing (5-5-5) x 5 minutes
Experiment with hold at top vs. bottom.
Training Sample: Aerobic Capacity (AER)
Intention:
Our body is an internal combustion engine. As with a mechanical engine, it’s more difficult to cram in air than it is fuel. This is the paramount limitation that’s explored with aerobic capacity, our ability to mobilize oxygen and clear waste products.
Today we’re starting with some hypoxic work, then adding some pre-fatigue, and blowing out the lungs.
Warm Up:
Bike x 10 minutes
Every 2:00 stop pedaling, take a deep breath, and hold until you have a strong desire to breathe, exhale, take a recovery breath, and begin pedaling again.
10-9-8-7-6-5-4-3-2-1
KB Swing
KB Headcutter
Work:
Alternating EMOM / until failure:
Odd Minutes
Double KB Clean and Press x 2
Add 2 reps every following set
Even Minutes
Bike x 10 calories
*Failure means you cannot complete the required reps in the allotted time.
Support:
Walk on treadmill until HR under 120 BPM
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Solid breakdown on prioritizing spine health over just chasing bigger lifts. The jellyfish comparison really lands becuase most ppl forget that spinal segmentation work is way more subtle than hip or shoulder mobility but actually foundational. I like how the CARs progressoin builds awareness before loading, makes you earn the movement intead of just grinding through reps.