The Composite Athlete blog

Plain answers for the people this program is built for. New post every Tuesday.

August 18, 2026

Scaled is not less: mechanics before intensity

The on-ramp rule that keeps beginners safe and makes them fast later: scaled everything, no to-failure work, volume ramped deliberately.

August 11, 2026

Why skill work goes first: the fresh-CNS rule

Muscle-ups and handstand push-ups don't improve buried in a metcon. Skills are programmed on a fresh nervous system - separated from your heaviest lifting on purpose.

August 4, 2026

The six jobs of a functional-fitness week

Strength, gymnastics, metcons, engine, accessory, recovery - sequenced so they build on each other instead of cannibalizing each other. Not a random daily grind.

July 28, 2026

A program, not a track: why one-size programming stalls

Most functional-fitness programming is a single track everyone follows in lockstep. What changes when the program is built from your maxes, your skills, and your week.

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