Move, Lift, Sprint and Recover 🏃🏻‍♂️‍➡️

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Years ago, I picked up a book by Mark Sisson called The Primal Blueprint. In it, he laid out a simple framework for exercise that really stuck with me. Nothing complicated, no ten-step programme, no specialist equipment — just a clear way of thinking about movement that felt doable and sustainable.

If you’ve never heard of Mark, here’s a quick intro. He finished 4th in the Ironman World Championship back in 1982. Dude’s in his 70s now and still in phenomenal shape — lean, strong, and living proof that the basics, done well, really do work.

Here’s the gist of Mark’s framework:

• Move frequently
  

• Lift heavy things
  

• Sprint once in a while
  

Over time, I added one more piece and adapted it into what I call the SFL playbook — my personal guide for training that covers strength, health, and resilience.

Inspired by Mark, I kept it simple: Move, Lift, Sprint, Recover.

Let’s break it down…

🚶 Move — Every Day

Start simply by getting enough daily steps. Over time, aim for around 2 hours per week of easy cardio (about 50–70% of your max heart rate — often called Zone 2). This is the kind of movement where you can still hold a conversation while training — steady, sustainable, and energising.

👉 Why it matters: Daily movement is the easiest way to protect your heart, manage stress, and keep joints healthy without beating up your body.

🏋️ Lift — Heavy Things

Strength is the keystone that makes everything else easier. Training 2–3 times per week with pushes, pulls, squats, hinges, and carries builds muscle and bone density, supports health, and boosts longevity.

👉 Why it matters: Muscle is your armour against aging. It protects your joints, keeps you moving confidently, and gives you the resilience to handle whatever life throws at you.

⚡ Sprint — Once in a While

Power is usually the first physical quality we lose with age. Short, intense bursts — sprints, jumping, throwing — help keep you fast, sharp, and youthful.

👉 Why it matters: Training explosively keeps your edge. It translates into quicker reactions, better balance, and the ability to move with purpose no matter your age.

🧘 Recover — On Purpose

Training is stress; recovery is growth. Stretching, mobility, yoga, massage, sauna, or simply downtime helps your body repair and stay pain-free.

👉 Why it matters: Recovery is the glue that holds the whole playbook together. Without it, progress stalls. With it, you stay consistent and resilient for the long haul.

Why this framework works

🚶 Move for your base.

🏋️ Lift for your strength.

⚡ Sprint for your edge.

🧘 Recover so you can keep doing it all.

Follow these four and you’re not just training for fitness — you’re building strength, health, and resilience for life.

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie