Weekly Calendar
| Day | Training | Notes |
|---|---|---|
| Mon | High intensity | Full training-day template |
| Tue | Upper body + cardio | Basketball at the rec = cardio slot |
| Wed | Medium–high intensity | Full training-day template |
| Thu | Upper body + cardio | Basketball at the rec = cardio slot |
| Fri | High intensity | Business/growth review folded into DW2 or PD wrap-up |
| Sat | REST | Conversation Fuel: NFL/NBA + Nintendo/Smash push |
| Sun | REST | Conversation Fuel: NFL (biggest day) + circle check-in |
High-Intensity Training Day (Mon, Wed, Fri)
Upper Body + Cardio Day (Tue, Thu)
Rest Day (Sat, Sun)
No training, no scheduled deep work — fully off. Minimum Viable Day check only: extended-circle check-in, then Conversation Fuel Block / Smash Bros / whatever you want with the rest of the day.
Daily Content Checklist
Weekly total ÷ days worked = daily target. Editing + scripting are batched-per-video, split across your 5 workdays.
DW1 target: editing (~50–95 min) + scripting (~25–50 min) = ~75–145 min/day. Your DW1 block is 80 min, so a locked-in day fits inside DW1 alone; a slower day spills scripting into DW2.
DW2 target: IG (20–30 min) + ideation (10–15 min) + any scripting overflow = ~30–45 min baseline, up to ~95 min on a slow day. DW2 is 75 min, with room for the quick daily tasks to ride along.
Weekly total: ~12–21 hrs depending on how locked-in editing goes. Your two Deep Work blocks give ~13 hrs/week (155 min × 5 days) — a focused week fits almost exactly; a dragging week runs over and borrows free time. Expected, not a planning failure.
Cross-check: Hormozi's "Rule of 100" — 100 min/day making content, sustained 100 days — is the benchmark he says puts you ahead of 95% of creators. Your two Deep Work blocks (155 min/day) already clear that bar before training or personal dev even factor in.
7–14 IG posts/week and 2 YouTube posts/week both fall directly out of this table — the daily IG task alone covers 7 posts minimum, up to 14 on higher-energy days.
5.1 Core Skills
Positioning · Titles/Thumbnails · Hooks · Intros · Storytelling · Frameworks · Brevity · Presenting · Editing · Measurement / Studying Data
Positioning and frameworks are worked in depth inside Content_Planner.xlsx — this app is the execution cadence.
5.2 Growth Task Inventory
| Task | Cadence | Where It Happens |
|---|---|---|
| Establish this week's 10x task | Weekly | Friday business review |
| Build / refine strategy | Monthly | Monthly Reset |
| Time-saving ideation system | Daily | Daily ideation top-up |
| Editing + production systems | Daily + Weekly | Daily editing block; refined Fri review |
| Video launch systems | Per upload | Title/thumbnail finalized before publish |
| Drive viewers to offer | Daily | Freebie/CTA promo — BOFU content |
| Outsourcing | Monthly | Monthly Reset review |
| Developing power skills | Weekly | Pick ONE skill from 5.1 to rotate on |
| Generating sales | Weekly + Monthly | Friday review + Monthly Reset |
| Growing email list | Daily + Weekly | Freebie CTA daily, tracked weekly |
| Growing channel | Ongoing | Tracked against Goals tab targets |
5.5 Research Method (Ava's system)
- 5x Rule: an outlier is 5x+ views vs. the creator's follower count.
- Established accounts: 70% proven outliers · 20% doubling down on your own winners · 10% new experiments.
- Hook stacking: pull a proven verbal/written/visual hook from a saved outlier, pair it with your own knowledge for the value.
- 7 factors per short: topic, hook, value, script structure, CTA, format, editing style.
Fixed Formats
YouTube (3–4 core)
- "Only 3 Exercises For X"
- Belief-Shift Titles
- "The Exact System / How To XYZ" full guide
- Before/After thumbnails
Instagram (4–6, cycling)
- Listicles
- "If you do XYZ, then this, then this"
- Breaking down an athlete's workout
- Ranking exercises for X
- Full guide / deep-dive mechanism
- Transformation or personal training story
The Actual Problem, Named Correctly
This isn't discomfort in social space — you already show up at gyms fine. It's that conversations with people you don't know yet run out of material fast. Two fixes: (1) repeated presence with the same people turns "stranger" into "known," which is when the freeze stops, and (2) walking in with 1–2 ready topics removes the moment you have to generate something from nothing under pressure.
Conversation Fuel — Full Week
Nintendo/Smash gets a small daily rep instead of one weekly push, so the character challenge and new games actually progress. The 2-minute conversation-hook jot turns passive watching into something you can bring up mid-conversation.
5 Core Friends — weekly text
Extended Circle (26) — one per day
Resets automatically each day/month based on today's date.
In-Person / Familiarity Building
- Basketball at the rec — built into the Tue/Thu cardio slot, no extra time needed.
- Smash Bros tournament, 1x/week — Saturday or Sunday evening, your call.
Goals
Core Principles
- Wake time consistency beats optimization — 9:00am, walk until 9:30, every day.
- Work before training.
- Rewards after work, not before.
- One consolidated growth block, not split sessions.
- Content is a daily task list — not a themed day.
- Minimum Viable Day: a short, always-achievable floor.
- Never miss twice in a row.
Monthly Reset
- Speed Academy programming/curriculum updates
- Business review: CTR, retention, conversion, churn, email opens
- Goal check vs. targets above
- Outsourcing review
- Story System brain dump: 15–20 moments → best 8–10 → Want/But/Therefore