Primal Primer 16 (Fitness)
Sapien global dominance is understood through the concept of subsequent loading; more specifically Steady Progression – a principle of physical and mental training where gradual and sustained challenge leads to adaptation and improvement over time.
Cognitive Development – Early humans were forced to develop problem solving skills in step of changing climates, landscapes, and ecosystems. Each new environment whether savannas of Africa, Ice covered plains of Europe, or jungles in Southeast Asia, presented challenges requiring planning, toolmaking, and innovation.
Physical Adaptations To Environment – Sapiens underwent progressive physical overload as they migrated and adapted to various environmental extremes. The physical demands of different terrains require continuous adjustments in strength, endurance, and health.
Social Complexity & Cooperation – As Homo sapiens began living in larger and more complex groups, challenges of managing social dynamics increased, requiring greater emotional intelligence, empathy, and social cohesion.
Technological Innovation – The need for better tools, weapons, shelter, and clothing in harsh environments leads to steady processes of experimentation, trial, and improvement. Progressive overload is incremental in nature – each new tool or innovation built upon previous invention.
Cultural Evolution & Knowledge Transmission – The need to pass knowledge, traditions, and survival techniques to future generations leads to progressive overload of cultural practices. Each generation accumulates more knowledge, tools, and skills, creating pressure to amplify knowledge, leading to developing rituals, storytelling, and collective learning.
Warfare & Conflict – Competition for resources and territorial control contributed to progressive overload in conflict and warfare. Sapiens adapted to threats by developing more effective weapons, strategies, and social structures to defend their groups. Pressure from external threats inspire innovative strategy, leadership, and cooperation; necessary attributes especially when competing with other human species (I.E. Neanderthal).
Strength Specific Steady Progression
Progress requires steady progression. The ways are many in efforts of being better everyday; all starting with increasing challenge and adapting over time. Augmenting strength programs beyond body weight requires adding strategic weight based loading. Step Loading is gold standard of weight training, creating strength, muscle, and nerve adaptations sustainably with low risk of injury. Step loading engenders strength adaptations solidification while tendons, ligaments, and neuromuscular systems catch up in recovery.
~Cave Implementation~
Initial 3-4 weeks is spent establishing base weights and mastery of movement patterns. Strength gains and muscular development are acute for anyone new to loaded training. Economy of motion through technique and neuromuscular pathway development contributes significantly in this phase. During the next 3-4 weeks, increase sets and or reps. Subsequent 3-4 weeks is when increasing weight load is appropriate. Listen to your body intuitively, and use heart rate variability (HRV), sleep quality, and overall soreness to gauge overtraining. Getting in front of injury and sickness will substantially keep improvements on track
Progress Requires Steady Progression.
