Sublime

“Grease the Groove” for Strength Endurance and Strength “To increase your pull-up numbers, start doing half the reps you’re capable of (e.g., sets of 4 if your personal best is 8) in repeated sets throughout the day. Simply accumulate reps with at least 15 minutes between sets, and adjust the daily volume to always feel fresh.”

Dancing Skeletons, a book by nutritional anthropologist Katherine Dettwyler

“In order for physiological systems to adapt, they need to be overloaded.” Whether that means hitting the weight room and “lifting heavy things,” pushing yourself to your limits on a stationary bike for a few moments (rinse and repeat), or adding some all-out sprinting to your cardio routine, including anaerobic exercise in your routine is a major

The key is the Delta 20 Principle. It means that a minimum volume change from one training unit to the next is 20 percent. Thus, “∆ 20 %” or “Delta 20.”

this is a called a dead hang and is a great example of supplementary strength training.

Alternatively, you may choose to do anaerobic workouts on some days of the week and aerobic on others. Whatever you choose to do, stick with what you enjoy and make sure to vary levels of intensity. Also, taking one to two days off per week for rest ensures that you do not overtrain, which can have deleterious effects.