@Deepesh Dang for what it’s worth, this has worked for me: Rope and Swiss ball every day. I only know the four basic patterns and don’t go beyond the first few weeks of stability in terms of postures with the ball. The rope and ball work are part of my warm up and at a max I do around 6-8 minutes total. I flow until I feel like I want to move position. Then I move. I was advised by my therapist to reframe “progress” as “growth”. This was a game changer. I took away targets like time and reps. I go for feeling and movement quality (relative to my skill level). Consistency is key. A couple of minutes every day is easier for me to hit 6-7 times a week than an hour on a given day at a set time, programmed weeks in advance. Life happens, and all of a sudden I had missed that whole workout that on paper looked great but in reality I missed the entire session and therefore all opportunities to learn and grow. I use my other activities for whether or not I am more fluid or stable. If I feel or others observe I am “smoother” or “stronger” etc on the rock, in the water or in the dojo then my little and often theory is working. For reference I am climbing harder, now able to surf, grading higher in karate and can deadlift 2.6 times bodyweight all at 49 years old with full time family and work commitments. Nobody sees my daily movement practice as it’s done early in my day. Oh and following Tim’s humble run approach I can now run in minimal footwear for 3km in zone 2/3 which is resulting in lower resting heart rate and higher hrv. I have taken a lot of what I do from how children learn skills. Do a bit, move on to something else. As long as the things are complementary and the measure of success is based on skill acquisition and movement quality, the pressure to “progress” or “achieve a goal” is removed. Having not done more than the above I found i could also stand on the ball and squat down and back up, and recently was able to get from kneeling to standing without support. Happy to help out more if you want. It’s just a hobby for me not a side hustle or profession so nothing to sell - just happy to help a brother out.

Unable to make it tomorrow. Interested in your thoughts on the correlation of the RPE to heart rate as a good low tech guide as well as keen to hear about breathing rate as that’s not something I’m familiar with Also cool that your intuition of increasing aerobic condition through “low” intensity work seems to fit with their thoughts in a way to improve performance. Thoughts around potential sessions / volume of threshold work you are considering would be good to hear too. I’ve done a bit a A.I. research and got Copilot to overlay some threshold work on the Fartlek protocols mention on track and field news. It’s not for me yet but thinking about how to include the lowest amount possible to maintain the lowest risk of over cooking, particularly with barefoot as a consideration for volume increase.

@Timothy Shieff Keen to hear more about the development. Was it gradual or more like a step change? Also how did it present in terms of both in the data and the feelings. I’ve started using Strava to record but doing my best to go with feeling rather than any specific metrics. Will have to watch the recording but looking forward to it already.

@Timothy Shieff de-load week crops up in Wendler’s 531 and in Michael Johnson’s 400m training so felt hard to ignore when I coached sprints with competitive athletes. We had four week cycle building from week one through three then a de-load. It helped the manage the bigger week knowing in advance an “easy” week was coming next.

Can not make it tonight but if you get time I would be interested in thoughts on whether or not over time the threshold for needing recovery would expect to get higher, ie get more comfortable with bigger volume / harder work. I’m not convinced either way. Now we are exploring “enough to create an adaptation” rather than hitting specific metrics / numbers etc it’s unclear whether more is even something that needs to be pursued when “feeling great” is the objective.

Hi Paul, I’m by no means an expert so this is just an observation as such….. the swings in the initial part of the video look a bit more “squat” than “hinge”. Right or wrong is not relevant here more a question of intention. I think in terms of a jump. If you are trying to go up, it’s more squat, if you are trying go forward then hinge. By this I mean project hips forward (use glutes more). So from the side the bend would come from hips rather than knees. Again for reference this is my way of thinking of it rather than a taught method I subscribe to. Hope this helps?