Primal Primer 16 (Fitness)
Sapien global dominance is understood through the concept of load building; more specifically Steady Progression—a principle of physical and mental training where gradual and sustained challenge leads to adaptation and improvement over time. Innovation and accomplisment from our ancestors was the result of accumluated successes and failures. Much like evolution, this time honored process of gradualism became the generational building program of the ultimate apex species.
Ancient Paths Of Progress
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 over time, 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 contributed to progressive overload in conflict and warfare. Sapiens adapted to threats by developing more effective weapons, strategies, and social structures to defend groups and resource rights. External threats inspire innovative strategy, leadership, and cooperation; necessary attributes when competing.
Strength Specific Steady Progression
Progress requires steady progression. Aim true at being better everyday by increasing challenge and adapting in successive approximations (small steps). Scaling strength programing beyond body weight requires adding strategic weight based loading. Step Loading being the gold standard of weight training, whereby strength, muscle, and nerve adaptations are achieved 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 establishes base weights and mastery of movement patterns. Strength gains and muscular development are acute for novice weightlifters as economy technique and neuromuscular pathways mature. The following 3-4 weeks focuses on increasing sets and reps. Subsequent 3-4 weeks invests in increased weight loading. 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 keeps improvements on track.
Progress Requires Steady Progression.
