Human Performance Division
Aeon Protocol
Active DevelopmentA research-driven training system built to find the minimum effective dose for building muscle, strength, explosive power, speed, agility, and flexibility — grounded in peer-reviewed exercise science, currently in active development.
Aeon Protocol is a research-driven training system built on a single hypothesis: the smallest training dose that produces adaptation is the best dose. More is not better — better is better. Each card below is one pillar of the protocol, grounded in peer-reviewed exercise science.
Aeon Protocol is under active development. Version notes and training-log updates are published here and in The Log.
Muscle: Minimum Effective Volume
10–20 hard sets per muscle group per week, trained mostly in the 6–12 rep range with 1–3 reps in reserve, and progressed by adding load or volume week over week. Compound lifts first, isolation work to close volume gaps — nothing added that doesn't move the adaptation needle.
Strength: Neural Efficiency Under Load
1–5 rep work at 80–95% of 1-rep max on primary compound lifts, with 3–5 minutes rest to allow full ATP-PC recovery between sets. Periodized in waves — build phases followed by planned deload weeks — so strength keeps trending up without frying the nervous system.
Explosiveness: Ballistic & Contrast Work
Plyometrics (depth jumps, bounds), Olympic-lift derivatives, and contrast pairing (a heavy lift immediately followed by an explosive movement) to train rate of force development. Full recovery between sets, because power training that turns into a conditioning session stops training power.
Speed & Agility: Mechanics-First Training
Acceleration mechanics (shin angle, ground-contact time), low-volume max-velocity sprint work, and reactive change-of-direction drills — with dedicated deceleration training to protect joints while improving cutting speed. Quality of movement always outranks quantity of reps.
Flexibility & Mobility: Usable Range of Motion
Dynamic mobility flows before training, static and PNF stretching afterward or in dedicated sessions, and controlled articular rotations (CARs) for joint health. End-range strength work to convert passive flexibility into range you can actually produce force in.
Recovery & Interference Management
Sleep is the single biggest lever in the entire protocol — 7–9 hours, non-negotiable. Concurrent training is sequenced to minimize interference (strength before endurance, adequate session separation), with a deload every 4–6 weeks and zero tolerance for junk volume that adds fatigue without adaptation.