An Effective Training Program Approach

An effective training program is made up of 4 steps:
Consistency. Competence. Calories. Capacity.

Each step builds upon the previous.
Skip one, and the system breaks down.

Start with Consistency as your program’s foundation.
This means you show up often enough to make it a habit.
Because if you don’t show up, then you don’t train, and nothing that comes after that matters.

Next is Competence.
This isn’t about doing more exercises — it’s about doing movements better.
Practice doesn’t make a movement perfect. Practice makes its execution better - and improves the outcomes from it.

Then comes Calories.
Not counting them — but understanding them.
What you eat determines how well you recover, adapt, and perform.

And finally, Capacity.
This is what everyone wants to skip to.
But it’s what you must earn after addressing the first three components.
Capacity isn’t about how hard you can go in the moment —
It’s about training to improve how well you can adapt to stress without breaking.

(Consistency × Competence × Calories × Capacity) = Performance

This how you train for performance in life, not just for the gym.