Fueling Success: The Role of Nutrition

Discipline in Action: Adrian’s Approach to Daily Planning

Adrian’s busy schedule could easily become an excuse, but he turns it into fuel. Here’s how:

  1. Prioritizing Workouts
    Adrian swears by hybrid training, which focuses on overall strength, cardiovascular fitness, and physique. It’s a straightforward yet effective style that combines low-impact exercises like rowing, skiing, and cycling with running, swimming, and basic strength training. While it can include Olympic weightlifting or gymnastics movements, these are tools for growth, not the focus.
    Key Takeaway: Build a training routine that’s adaptable, efficient, and goal-oriented. Don’t overcomplicate it—just show up and do the work.

  2. Fitting It In, No Matter What
    Whether he’s on the road or stuck in meetings, Adrian carves out time for workouts. His advice? Schedule your training like a meeting you can’t cancel. Early morning sessions, lunch breaks, or evening workouts—find the time slot that works best for you and stick to it. Consistency is king.

Fueling Success: The Role of Nutrition

Your diet isn’t about perfection; it’s about making consistent, nutrient-rich choices. Adrian emphasizes that planning your meals is just as important as planning your workouts.

  1. The Right Foods, All Day Long

    • Minimally processed, high-protein, and nutrient-dense foods should dominate your meals.
    • Plan meals around foods you love that fit this criteria—it’s easier to stay consistent when you enjoy what you eat.

  2. Meal Prep Essentials

    • Always have protein powder, like Go Primal Pure Whey Protein, on hand. It can transform boring meals like oats or yogurt into something delicious and packed with protein.
    • Use versatile carbs like oats—they’re high in fiber and pair perfectly with added protein.
    • Cover micronutrient gaps with essential supplements like Omega-3s, Vitamin D3, and Magnesium with Zinc, especially given the nutrient depletion in modern diets due to soil quality.

The Value of Hybrid Training

Hybrid training is Adrian’s go-to because it builds a foundation of fitness that lasts a lifetime.

  1. Why Hybrid Training?
    It’s simple, adaptable, and effective for people of all ages. It balances cardiovascular fitness and strength without requiring overly complex movements.

    • Focus Areas: Rowing, skiing, biking, running, and swimming.
    • Strength Training: Core compound lifts to build overall strength.

  2. Workshops for All
    At Go Primal, we host hybrid workshops in gyms worldwide, empowering people to embrace a lifelong approach to fitness. Our motto? “Die young as late as possible.” Physical capability is a daily practice that ensures you stay strong and active for as long as you live.

A Day in the Life: Adrian’s Example Plan

Final Thoughts: Discipline Equals Freedom

Planning your day isn’t about creating rigidity—it’s about ensuring you have the freedom to pursue what matters most. By prioritizing training, nutrition, and consistency, you build the physical and mental capacity to face life’s challenges head-on.

As Adrian shows us, success isn’t about waiting for the perfect moment or relying on fleeting motivation. It’s about making hard things a habit and planning for success every day. Start now, stay consistent, and enjoy the freedom that discipline creates.

Hybrid Training Plan: 15 Days

Day 1: Strength Training

  • Warm-Up: Dynamic stretches, 5-min row or bike.
  • Strength: Full-Body Focus
    • Deadlift: 4 sets x 6 reps (70-80% 1RM)
    • Pull-Ups: 3 sets x 8-12 reps (add weight if needed)
    • Overhead Press: 3 sets x 8 reps
    • Bulgarian Split Squats: 3 sets x 10 reps/leg
  • Core: Weighted Plank, 3 sets x 30-45 seconds.

Day 2: Endurance – Long Steady Run

  • Medium-Intensity Steady State (MISS): 6-8 km run at a conversational pace.
  • Cool Down: Stretching + Foam Rolling.

Day 3: High-Intensity Training

  • Warm-Up: 5-min light cardio + dynamic stretches.
  • HIIT:
    • 6 Rounds:
      • 30 sec Row (max effort)
      • 90 sec Rest
  • Core: Hanging Leg Raises, 3 sets x 12-15 reps.

Day 4: Strength Training

  • Warm-Up: Mobility work, light cardio.
  • Lower Body Strength:
    • Back Squat: 4 sets x 6 reps (70-80% 1RM)
    • Romanian Deadlift: 3 sets x 8 reps
    • Lunges: 3 sets x 12 reps/leg
    • Calf Raises: 3 sets x 15-20 reps.
  • Core: Side Planks, 3 sets x 30-40 seconds/side.

Day 5: Endurance – Sprint Intervals

  • Warm-Up: 10-min jog + mobility.
  • Sprints:
    • 8 x 200m (rest 90 seconds between efforts).
  • Cool Down: 5-min walk + stretching.

Day 6: Active Recovery

  • 20-min easy bike ride or brisk walk.
  • Mobility and foam rolling.

Day 7: High-Intensity Training

  • Warm-Up: 5-min row + dynamic stretches.
  • Circuit (Repeat 4 Rounds):
    • 10 Burpees
    • 15 Kettlebell Swings
    • 10 Dumbbell Thrusters
    • 200m Run
  • Rest: 2 minutes between rounds.

Day 8: Strength Training

  • Upper Body Strength:
    • Bench Press: 4 sets x 6 reps
    • Bent-Over Row: 3 sets x 8 reps
    • Push-Ups: 3 sets x 20-25 reps
    • Bicep Curls: 3 sets x 12 reps
    • Tricep Dips: 3 sets x 10-12 reps.

Day 9: Endurance – Long Steady Bike Ride

  • Medium-Intensity Bike Ride: 45-60 minutes at a steady pace.
  • Cool Down: Easy cycling + stretching.

Day 10: High-Intensity Training

  • Warm-Up: 5-min jump rope or light cardio.
  • Rowing HIIT:
    • 8 x 1-minute Row (max effort), rest 1:30 between efforts.
  • Core: Russian Twists, 3 sets x 20 reps.

Day 11: Strength Training

  • Lower Body Strength:
    • Front Squat: 3 sets x 8 reps
    • Deadlift: 3 sets x 6 reps (70-80% 1RM)
    • Step-Ups: 3 sets x 10/leg
    • Hamstring Curls: 3 sets x 12 reps.
  • Core: Ab Wheel Rollouts, 3 sets x 12 reps.

Day 12: Endurance – Interval Training

  • Warm-Up: 10-min jog.
  • Intervals:
    • 10 x 400m run at fast pace (rest 90 seconds between efforts).
  • Cool Down: 5-min easy jog + stretching.

Day 13: High-Intensity Training

  • Bodyweight Circuit (5 Rounds):
    • 15 Air Squats
    • 12 Push-Ups
    • 9 Pull-Ups
    • 200m Sprint.
  • Rest: 2-3 minutes between rounds.

Day 14: Strength Training

  • Warm-Up: Mobility drills.
  • Upper Body Strength:
    • Incline Bench Press: 3 sets x 8 reps
    • Dumbbell Rows: 3 sets x 10 reps/arm
    • Arnold Press: 3 sets x 8 reps
    • Lateral Raises: 3 sets x 15 reps.
  • Core: Weighted Sit-Ups, 3 sets x 20 reps.

Day 15: Endurance – Sprints

  • Sprints Workout: You can run, swim or use any ERG machine
    • Warm-Up: 200m sprint at an moderate pace.
    • Main: 8 x 100m fast (rest 30 seconds between laps).
    • Sprint Down: 4x 200m moderate pace..

Additional Notes:

  • Adjust weights and pace based on your current fitness level.
  • For strength workouts, prioritize form over weight.
  • For endurance sessions, monitor heart rate to stay in the desired intensity zones.
  • Include Go Primal Pure Whey Protein in your post-workout meals to support recovery.
  • Use Go Primal Omega-3, Vitamin D3, and Magnesium with Zinc to ensure optimal recovery and performance.