The whole project in reading order — from the theory of how strong-but-lean works to a phased, runnable program and its add-ons. Click any card to open that document.
Primer → Muscle map → (Phase Alpha: start line, if needed) → Phase 0 (joints) → Foundations (shapes) → Phase 1 (strength) → Phase 2 (force ceiling) → Kayaking add-on
The core theory: specificity, strength vs size, max force vs explosive power, the burn, recruitment, and why a calisthenics base + heavy work ≈ the Anatoly profile. The source of truth for every concept and term used elsewhere.
Open →Front/back diagrams of every muscle by group, plus the isolated small-stabilizer view, region tags, and a table of how each is trained — ★-marked for the ones that need a dedicated drill.
Open →Optional pre-phase for anyone carrying a lot of extra weight: reach a lighter, healthier bodyweight first — nutrition-led, walking + gentle movement — so the bodyweight plan becomes doable and safe. Health-first, sustainable.
Open →The beginner on-ramp: 2–4 weeks of pure joint prep, ★ prehab drills, and pattern practice (incl. the plank) to bulletproof the joints before any real load. Cool work only.
Open →The primitives map: body-line (hollow/arch), scapular control, and the two strength trees (bent-arm reps + straight-arm holds). Shows how the foundations become Phase 1.
Open →The calisthenics block, organized by movement pattern not body part. The one-exercise starter (push-up), four rep ladders, the straight-arm holds track, session template, and overload — all with video links.
Open →The heavy layer: 1–5 rep, long-rest max-force work (barbell or hard-leverage bodyweight), how it stacks on Phase 1 without dropping the base, overload & deloads, and the honest genetics caveat.
Open →How to slot paddling in without it fighting your strength work: day-type definitions, scheduling rules, and week-by-week scenarios for 3 / 4 / 5 / 6 days at 1× or 2–3× kayaking.
Open →