Science of Cardio Ryan Fritz

Setting goals
Injury prevention
Force, Speed, Endurance for optimization
Periodization or game plan (Blueprint)
Tips for workouts, splits, sets, principles and progression

Pros: save time, no travel, no membership, no broken equipment, machines tied up and customize
Cons: load, equipment, anchor points
What I have: power blocks, isophit, squat rack, ab wheel, stability ball, hex bar, 400lbs, sliding track, trx
Recommendations: power blocks, stationary bike, bands, stability, ball, isophit, barbell, trx, mat
Tips: equipment dual purpose or offers alot of options/opportunity or multipurpose
powersystems.com
Roguefitness.com
Powerblock.com
keiser.com
trxtraining.com
isophit.com

Pros: better strength gains, peak performance, supercompensation
Cons: Plateau's, injury, decrease in performance, fatigue
Types: Linear or undulating
Recommendations: meso cycles, micro cycles, macro cycles, annual plan
Tips: rest, recovery, progression, unload/deload/taper

Epinephrine
Norepinephrine
HGH human Growth
IGF insulin Like growth factor
Testosterone
Cortisol
Estrogen
Progesterone
Dopamine
Serotonin
Melatonin
Nitric oxide
Prolactin
oxytocin
Leptin

Pros:
basic strength benefits, strong muscles, stronger ligaments, strong tendons, increase rom, more efficient mitochondria, absolute max strength TUT, restraints, decrease inflammation/BP, joint pain mitigation, safe challenges (safer than traditional lifting)
Cons:
hypertrophy, size, no eccentric contraction (less inflammation)
Uniqueness:
Combo joint actions, multiple planes, motor patterns, order of operation, exercises that can do on other machines/devices
Recommendation:
try 3-4x sessions, 10sec. cp, 20-45sec. glycolysis, 20s strength, 30-40s tendon/ligaments, 45s-2min. endurance

Benefits:
force matching - level/ability/strength adjusted (sub-consciousness), combos, restraints

Pros: repair, heal, growth, longevity, immunity, auto-immunity, gut health, digestion, joint health,
Cons: Arthritis/calcification, aches, pains, communication from brain to body/cells, gut disease, joint disease, organ failure, death, food (potatoes, processed, box food, gluten, wheat, dairy)
Anatomy: hormones, cortisol, testosterone, estrogen, HGH, IGF, serotonin, tranquilizers, epinephrine, norepinephrine
Indicators: Blood pressure, Heart Rate, HRV, bloodwork, chronic pain
Recommendations: detox, fasting/time restricted eating, prolong fasts seaweed, cut out alcohol/drugs food/supplements (turmeric, beets, ginger, CBD), balance, coffee/teas polyphenols
https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_2
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://keto-mojo.com/
https://www.scienceofcardio.com/