FORTITUDE
Week 29 - Day 3 - Lower
Warm-Up - 2 Rounds:
KB Swing x 15 x 60
Reverse Lunge x 10/10 x BW
A1 | Conventional Deadlift w/ Belt/Straps - Stiff Bar:
3x4x495 - RPE 7.5-8 on average
2x8x405
Rest 90-120 sec
A2 | Squat w/ Belt/Flats:
5x5x315 - Speed work
Smith Machine FFE Split Squat:
3x8/8x90
KB Full Kneeling Windmill:
2x8/8x25 - This exposed a lot of mobility deficits lol
Hanging Knee Raise - Back Supported:
3x15xBW
Good workout here. I want to talk about something else.
I spent most of yesterday finally writing my āfollow foreverā training scheme. What Iāve been working on for my online coaching offer is essentially a way to incorporate all training qualities (power, strength, hypertrophy, endurance, control, and versatility) into one personalized training program based on a personās overarching mission and goals within it. Itās also based on my own reworking of the personality and theoretical neurotransmitter dominance idea behind Thibās āNeurotypeā system. This system helps to determine the best training, nutrition, restoration, and mental models that a client would follow for the best outcomes, adherence, and enjoyment. I say āhelps to determineā because itās not a set-in-stone idea. Itās a way to create a plan that can then be compared against the clientās overall mission, agreement that the assessment is accurate, and my own expert judgment.
When it comes to fully personalized training, nutrition, and lifestyle coaching, Iām aiming to create the absolute best system in the world. Let me give you a little insight into itā¦
My results, for instance, were a mixed dominance of Type 1B (74%) and Type 3 (64%), with the lowest score being Type 2B. Iāve trained a GPT to synthesize the traits and create a full outline of my systemās pillars. Here is the output:
Introduction
Your NeuroMap results, showing a dominant blend of Type 1B and Type 3 traits, create a unique profile that combines the adaptability and skillfulness of Type 1B with the structured and methodical approach of Type 3. This combination sets you apart from other neurotypes, influencing your ideal approach to Athleticism, Nutrition, Restoration, and Cognition in distinct ways.
Athleticism
- Training Style: Your Type 1B dominance suggests a preference for varied, skill-based training. Youāll likely enjoy and excel in activities that require agility, coordination, and explosive power. Emphasize dynamic and high-intensity workouts, but also incorporate structured strength-building exercises to satisfy your Type 3 need for order. You will find the most enjoyment and best results from a mix of functional training, sports-specific drills, and traditional strength training. This combination will cater to your adaptability and need for a clear progression path.
- Power and Strength
- Type 1B Influence: Your Type 1B traits will shine in activities that require quick, explosive movements. You are naturally inclined to excel in plyometric exercises and Olympic lifts where agility and speed are key. This aligns with Type 1Bās preference for dynamic and high-energy workouts.
- Type 3 Strategy: To satisfy your Type 3 tendencies, integrate these exercises into a structured strength training routine. This will provide the systematic approach you need, ensuring progressive overload and measurable improvements over time.
- Hypertrophy and Endurance
- Balancing Types for Hypertrophy: Your hypertrophy training will benefit from the Type 1Bās adaptability to different exercises, allowing you to effectively utilize a range of compound and isolation movements. However, itās important to frame these workouts within a well-planned regimen, catering to your Type 3ās desire for structure and predictability.
- Endurance Training Approach: For endurance, a structured approach is key. You might find interval training or planned cycling sessions rewarding, as they offer the mix of variety (Type 1B) and regimen (Type 3) that suits your profile. This methodical approach will help maintain your interest and commitment, a challenge often faced by Type 1Bs in prolonged, repetitive activities.
- Control and Versatility
- Incorporating Control: Activities that require precise control and adaptability, such as yoga or martial arts, will appeal to your Type 1B side that enjoys skill acquisition and variety. These practices also provide a structured environment, which aligns with your Type 3 inclination towards order and routine.
- Versatility in Practice: Embracing versatility in your training will engage your Type 1Bās love for learning and mastering new skills, while the disciplined nature of such practices will satisfy your Type 3ās need for a systematic approach. This combination ensures you stay engaged and continually develop in your athletic pursuits.
- Contrast with Other Types: Unlike Type 2Bs, who may prefer sensory-rich activities, and Type 1As, who may prefer a one-track focus, your blend allows for a more disciplined but varied approach to explosive and skill-based workouts.
Nutrition
- Macronutrients
- Type 1B Flexibility: Your Type 1B traits lend themselves well to a dietary approach that isnāt overly restrictive, allowing for some spontaneity and variety in your macronutrient choices. This means enjoying a range of foods and not adhering strictly to a monotonous meal plan, which aligns with the Type 1Bās preference for variety and adaptability.
- Type 3 Structure: However, this variety should be framed within a consistent macro-structuring, resonating with your Type 3 characteristics that crave order and predictability. This could mean having set macronutrient targets but allowing for different foods to meet those targets.
- Diet Structure: You will most likely benefit from a weekly structured but daily variable nutrition plan for both fat loss or muscle gain, likely incorporating calorie and/or macronutrient cycling depending on activities for the day. Another option for fat loss would be to incorporate short periods of calorie restriction followed by increased calories (5:2 diet for example).
- Neurotransmitter Impact:
- Dopamine Dominance: Type 1Bs typically have a dopamine-dominant profile. Dopamine is associated with motivation, reward, and pleasure. Foods high in tyrosine, a precursor to dopamine, can be beneficial. These include protein-rich foods like lean meats, eggs, and dairy products.
- Acetylcholine Influence: Type 1Bs also have a significant acetylcholine influence, which is critical for cognitive function and muscle contraction. Foods rich in choline, such as eggs, fish, and nuts, can support acetylcholine production.
- GABA and Serotonin: Type 3 individuals often have a balanced GABA and serotonin profile, associated with calmness and mood regulation. Foods that support serotonin production, like those rich in tryptophan (turkey, nuts, seeds), can be beneficial. Complex carbohydrates can also aid in the transportation of tryptophan to the brain.
- Stress Response: Type 3s may have a heightened stress response, and a balanced diet can help manage cortisol levels. Including healthy fats, like omega-3 fatty acids found in fish and flaxseeds, can support this balance.
- Athletic Qualities:
- Power and Agility: Type 1Bs excel in activities requiring quick, explosive movements. A balanced intake of carbohydrates is essential for energy during high-intensity workouts. Complex carbohydrates like whole grains, legumes, and starchy vegetables can provide sustained energy.
- Muscle Recovery: Adequate protein intake is crucial for muscle repair and growth, especially after explosive and high-intensity training sessions typical for Type 1Bs.
- Endurance and Consistency: Type 3s typically excel in activities that require endurance and consistent effort. A steady supply of energy from a balanced intake of carbohydrates, proteins, and fats is essential.
- Structured Training: Given their preference for structured and methodical training, Type 3 individuals might benefit from a more calculated approach to macronutrient timing and portion control to align with their workout schedules.
- Micronutrients and Supplements
- Cognitive Focus for Type 1B: Given the Type 1Bās propensity for cognitive engagement and skill development, focus on micronutrients that support brain health and cognitive function, such as those found in blueberries. Supplements like Omega-3 fatty acids can be particularly beneficial here.
- Type 3ās Systematic Health Approach: To complement this, a comprehensive multivitamin aligns with your Type 3 trait of thoroughness in health management. This ensures a well-rounded intake of essential nutrients, covering any potential gaps in the diet. Supplements that help regulate stress and sleep such as magnesium, ashwagandha, and CBD/CBN may be appropriate as well.
- Contrast with Other Types: This differs from the more rigid dieting preferences of a pure Type 3 or the constant novelty sought by a Type 2A. For instance, a Type 2A might require constant change in the types of foods and macronutrients utilized (e.g. flexible with carb cycling), while a Type 3 might adhere strictly to a rigid diet plan with a specific hesitancy to change any of their foods or macronutrients (e.g. clean eating with no calorie/macro cycling).
Restoration
- Recovery Style
- Active Recovery Techniques: Given your Type 1B characteristics, incorporating active recovery techniques like light workouts, dynamic stretching, or leisurely walks will be beneficial. These activities provide the variety and physical engagement that Type 1B thrives on, without being overly strenuous. They allow you to stay active and mentally stimulated, which is key for maintaining the balance and adaptability inherent in your Type 1B traits.
- Structured Rest: Aligning with your Type 3 attributes, itās crucial to have a structured approach to rest days. While active recovery can be a part of this, it should be planned and not spontaneous. Schedule specific days for light activity, and ensure they are as much a part of your routine as any workout session. This predictability in your rest schedule will satisfy the Type 3 need for order and routine.
- Passive vs. Active Rest: Balancing passive (complete rest, meditation, deep relaxation) and active (light physical activity) recovery methods will cater to both your neurotypes. While passive techniques are essential for deep recovery and align with the structured approach of Type 3, the active methods keep you engaged and cater to Type 1Bās need for variety and physicality.
- Enhanced Sleep Practices: Emphasize a structured evening routine that promotes quality sleep ā crucial for both neurotypes. This could include relaxation techniques or a pre-sleep ritual, aligning with your Type 3ās need for consistency while remaining adaptable to your Type 1Bās preferences.
- Incorporation into Lifestyle
- Consistent Schedule with Flexibility: Set a consistent schedule for your rest days, including both active and passive recovery techniques. While the days themselves should be planned (Type 3 trait), the choice of activity within those days can vary, offering the flexibility that resonates with your Type 1B side.
- Active Recovery Options: Have a range of active recovery options available, such as light cardio, stretching sessions, or even easy skill-based activities like a gentle yoga class or tai chi. These should be enjoyable and not overly taxing, providing a change of pace that keeps you mentally and physically refreshed.
- Monitoring Response to Recovery: Regularly assess how you respond to different recovery techniques. If you find certain active recovery activities too stimulating or not sufficiently restorative, adjust your approach accordingly. This will ensure that your recovery strategy remains aligned with your neurotypeās needs, maximizing its effectiveness.
- Contrast with Other Types: Your approach to restoration, blending structured and flexible recovery methods, contrasts with the preferences of other neurotypes. For instance, a Type 1A might lean towards more spontaneous and physically challenging active recovery, such as light sports or outdoor activities, due to their high stress resilience and need for control. In contrast, a Type 2B would likely favor more emotionally soothing and passive recovery methods, such as deep tissue massage or leisurely nature walks, aligning with their emotional sensitivity and need for comfort.
Cognition
- Mental Models
- Balanced Cognitive Strategies: Develop mental strategies that allow for a blend of creative thinking (Type 1B) and analytical problem-solving (Type 3). This can involve alternating between brainstorming sessions and more structured analysis phases.
- Mindfulness and Visualization: Incorporate mindfulness practices to manage stress, which suits your Type 1Bās need for mental engagement, and visualization techniques that provide a structured approach to achieving goals, aligning with Type 3 traits.
- Mindset and Productivity
- Growth Mindset with a Structured Approach: Embrace a growth mindset that fosters learning and adaptability (Type 1B), while implementing structured productivity methods like time-blocking or prioritization strategies to maintain focus and efficiency (Type 3).
- Finding Peace and Meaning
- Reflective and Growth-Oriented Activities: Engage in activities like reading and journaling that allow for personal reflection and growth, catering to both your neurotypes. Attending workshops or seminars can provide a structured learning environment (Type 3) with the potential for new insights and perspectives (Type 1B).
- Contrast with Other Types: This balanced approach is more multifaceted than the intuition-driven strategies of a Type 1A or the emotionally driven reasoning of a Type 2B.
Conclusion
Your unique NeuroMap profile suggests strategies that effectively merge the adaptable and quick-learning traits of Type 1B with the organized and systematic qualities of Type 3. This tailored approach acknowledges your distinct strengths and challenges, setting a path for optimal growth and development in both your personal and professional life. By understanding and utilizing this blend, your strategies in Athleticism, Nutrition, Restoration, and Cognition are uniquely yours, distinct from the singular approaches of other neurotypes.
I found this to be pretty damn accurate for what Iāve enjoyed in the past and what seems to be appropriate for me specifically, especially when comparing to other types. I still have some work to do on how to make the best programs for each type, including mixed dominance types like myself.
But the point being, I created my own yesterday finally and Iām going to start it on Monday.
