𝔗𝔥𝔢 ​𝔱𝔯𝔞𝔦𝔫𝔢𝔯 ​𝔦𝔰 ​𝔞𝔠𝔱𝔦𝔫𝔤 ​𝔯𝔦𝔤𝔥𝔱𝔩𝔶 ​𝔴𝔥𝔢𝔫 ​𝔥𝔢 ​𝔰𝔞𝔶𝔰​, “​𝔏𝔦𝔣𝔱 ​𝔱𝔥𝔞𝔱 ​𝔭𝔢𝔰𝔱𝔩𝔢 ​𝔴𝔦𝔱𝔥 ​𝔟𝔬𝔱𝔥
𝔥𝔞𝔫𝔡𝔰​”; ​𝔞𝔫𝔡​ ​𝔱𝔥𝔢​ ​𝔥𝔢𝔞𝔳𝔦𝔢𝔯​ ​𝔱𝔥𝔢​ ​𝔭𝔢𝔰𝔱𝔩𝔢​ ​𝔦𝔰​, ​𝔱𝔥𝔢​ ​𝔪𝔬𝔯𝔢​ ​𝔤𝔬𝔬𝔡​ ​𝔦𝔱​ ​𝔡𝔬𝔢𝔰​ ​𝔪𝔢​.
-​ ​𝔈𝔭𝔦𝔠𝔱𝔢𝔱𝔲𝔰

-​ ​𝔈𝔭𝔦𝔠𝔱𝔢𝔱𝔲𝔰
Epictetus was right. The heavier the load is, the better it is for your bones. 

OSTEOCALCIN ​– ​a protein hormone produced by osteoblasts, the cells that build 

bones. 

OVERLOAD​ –​ ​Progressive overload is a method of strength training that advocates for 

the gradual increase of stress placed upon the musculoskeletal and nervous system. 

OSTEOCALCIN OVERLOAD​ ​is meant for intermediate or advanced lifters who want 
to maximize their bone mineral density and 1RM strength. 

"Osteocalcin is among the most abundant proteins in bone and is produced 

exclusively by osteoblasts. Initially believed to be an inhibitor of bone 
mineralization, recent studies suggest a broader role for osteocalcin that 
extends to the regulation of whole-body metabolism, reproduction, and 
cognition." 

Galileo observed the skeleton's response to physical activity as early as the 17th 
century, and now we can speculate which exercises will maximize our bone 
mineral density potential. 

 
Bone regulates muscles mass, function, and regeneration​.​ ​This is mediated by 
osteocalcin, which promotes myoblast proliferation (embryonic precursors of 
muscle cells) and supports the theory that healthy bones delay aging in multiple 
organs.  

Performing activities that promote bone remodeling might help you maximize 
potential muscle mass. A bigger bone will be able to pack more muscle. 

"Male Olympic strength athletes whom Holway has measured, like discus 
throwers and shot putters, have skeletons that are only about 6.5 pounds 
heavier than those of average men, but that translates to more than 30 pounds 
of extra muscle that they can carry with the proper training." Sport Gene 

Vice versa, the size of bones you have may constraint the amount of muscle you 
can grow, so I speculate that you should alternate periods of "osteocalcin 
overload" specific training with hypertrophy\hyperplasia phases. 

BONE-STRENGTHENING EXERCISES 

A combination of plyometric training (hopping, jumping), weight-bearing 

training, and aerobic training improve osteocalcin levels.  

It seems overhead movements where your entire skeleton is "bearing" all the 
weight could induce a more osteogenic process. Lindyman take ​here​. 

Lower intensity activities like swimming, jogging, or cycling do not help 

osteocalcin levels (​source​).  

High impact exercises, which generate large and rapid strains on the skeleton, 
appear to be most beneficial (​source​).   

 
  

HIGH FREQUENCY 

Spreading your training sessions during multiple sessions in the week is more 
beneficial than doing it all in one day (source ​1​, ​2​). 

Recent studies indicate that a large number of strains per day are not necessary 
for bone hypertrophy to develop in rats. ​Five jumps per day​ increase bone mass 
and breaking force in rats, however.  
 
 
A group of 223 military recruits aged 18-21 years underwent strenuous physical 
training for a period of 14 weeks. The absolute bone density of the distal tibia in 
both lower limbs was measured before the training period and at its end. The 
density was determined by the Compton scattering technique, which has been 
developed in our laboratory; this method provides the bone mass of all bone 
constituents per unit volume. The distribution curve of the bone density in both 
tibiae shifted to higher values at the end of the training period. The mean bone 
density in the right and left tibia increased significantly by 7.5%. This study 
indicates that following an intensive physical exercise regime, a significant 
increase in the mass density of bone can be obtained in young adults within a 
short period ​(source​). 

Essentially, your bones (and muscles) prefer short bursts of high-intensity training 
interrupted by long rest. Packing all your volume into one day might not be 
optimal. Doing "little" every day is better than doing one or two long sessions a 
week, as far as "health" is concerned. 

 
  

PLYOMETRICS 

 
Exercises that introduce stress to the skeleton through ground-reaction forces like 
jumping, hopping, and sprinting are very beneficial since they can overload the 
skeleton with high-intensity forces​ ​(source​)​. 
 

HEAVY PARTIALS 
 
Heavy partials, like pin overhead presses starting at the forehead level, allow 
you to overload your skeleton with loads 10-20% over your standard full ROM 
1RM. 
 
The greater the load, the greater the response will be from bone cells and bone 
tissue.  
 
The most significant skeletal benefits from RE have been achieved when the 
resistance was progressively increased over time, the magnitude of the 
mechanical load was high (around 80% to 85% one RM) [3​ 4]​ , exercise was 
performed at least twice a week, and large muscles crossing the hip and spine 
were targeted [3​ 5,​ ​36]​ (​ source)​ ​. 
 
 
Performing the back squat at loads of 120% of the estimated 1RM, 
accomplished with a reduced range of motion, results in higher GRF than the 
back squat performed at 80 or 100% of the 1RM. Thus, supramaximal back squat 
loads in excess of the 1RM, with a decreased range of motion, may be a useful 
part of a resistance training program designed to maximize osteogenic 
potential (​ source)​ . 
 
 
Postmenopausal bone mass can be significantly increased by a strength 
regimen that uses high-load low repetitions but not by an endurance regimen 
that uses low-load high repetitions. We conclude that the peak load is more 
important than the number of loading cycles in increasing bone mass in early 
postmenopausal women​ ​(source​). 
 
 
To generate the adaptive response of bone (osteogenesis) to mechanical 
loading, sufficient magnitude, rate, and frequency of loading are necessary. 
Many animal studies showed that loading must be dynamic, not static [8​ 3]​ , 
induce high-frequency strains [8​ 4​,8​ 5]​ , and be applied rapidly [​86​]. If an adequate 
intensity of loading is achieved, relatively few loading repetitions are sufficient to 
generate an adaptive skeletal response [8​ 7​]. Because osteocytes are 
desensitized due to repetitive loading, short bouts with intervals for rest are more 
beneficial than the same number of loads performed all at once [8​ 8]​ (​ source)​ . 
 
 
The results support the concept that training, including high strain rates in 
versatile movements and high peak forces, is more effective in bone formation 
than training with a large number of low-force repetitions (​ source​.) 
 
 
 
 

DETRAINING 

Bones, just as muscles, quickly desensitize when subjected to heavy resistance 

training. This is a protective mechanism, but it's something you want to avoid if 
you're going to progress in your training and get stronger. 

That's why many trainers recommend you to ​"detrain" every 6-8 weeks​ so you 
can resensitize your body to the external stimulus. 

You need to detrain to maximize the osteogenic effects of your training. 

Mechanical loading presents a potent osteogenic stimulus to bone cells, but 

bone cells desensitize rapidly to mechanical stimulation. Resensitization must 
occur before the cells can transduce future mechanical signals effectively 
(s​ ource​). 

Bone cells are capable of sensing and responding to mechanical forces, but 
mechanosensitivity begins to decline soon after the stimulus is initiated. Under 
continued stimulation, bone is desensitized to mechanical stimuli (s​ ource​).  

 
In conclusion, mechanical loading of the rat ulna results in large improvements 
in bone formation during the first 5 weeks of loading, but continual loading 
decreases the osteogenic response. Having time off increases bone formation 
and improves the resistance to fracture​ (s​ ource​).​  

 
  

Training Components 

● WARM-UP & ACTIVATION​: Prepare for the day's training 

● PLYOMETRIC​:​ High impact movements to "turn on" the CNS. 
● MAX STRENGTH​:​ Compound movements that promote osteogenic process. 
The rep scheme used for all strength exercises are: 
○ Warm-Up (e.g., light singles building up to 9/10 RPE) 
○ 3 set 1 @ 9/ Difficulty 
 
● WEIGHT BEARING EXERCISE​: Any type of dynamic carry 
 
 
 
 

 
  

DAY 1 – PIN OHP 

 
A. JUMPS​ ​– ​8 set of 3 @ 8 difficulty 
B. PIN OHP ​– ​work up to 2-3 set of 1 @ 9 difficulty  
C. YOKE CARRY ​– ​work up to 1 set of something heavy in the 15-20 metres range. 
 

 
 

DAY 2 – SQUAT 

 
A. ROPE JUMPING ​– ​1 minute total work 
B. PIN PARTIAL SQUAT​ – w
​ ork up to 2-3 set of 1 @ 9 difficulty 
C. OVERHEAD CARRY ​– ​work up to 1 set of something heavy in the 15-20 metres 
range. 
 
 

DAY 3 – PUSH PRESS 

 
A. JUMPS​ ​– ​8 set of 3 @ 8 difficulty 
B. PUSH PRESS​ – ​work up to 2-3 set of 1 @ 9 difficulty 
C. ONE SHOULDER CARRY​ – ​work up to 1 set of something heavy in the 15-20metres 
range. 
 
 
 
 
 
 
 
 
DAY 4 – OVERHEAD SQUAT 
 
A. ROPE JUMPING ​– ​1 minute total work 
B. PIN OVERHEAD SQUAT​ – ​work up to 2-3 set of 1 @ 9 difficulty 
C. BACKPACK CARRY​ – ​work up to 1 set of something heavy in the 15-20metres 
range. 
 
 

 
 
DAY 5 – PIN OHP 
 
A. JUMPS​ ​– ​8 set of 3 @ 8 difficulty 
B. PIN OHP​ – ​work up to 2-3 set of 1 @ 9 difficulty 
C. ONE ARM OVERHEAD DB CARRY ​– ​work up to 1 set of something heavy in the 
15-20metres range. 
 
 
 
 

 
DAY 6 – SQUAT 
 
A. ROPE JUMPING ​– ​1 minute total work 
B. PIN PARTIAL SQUAT​ – w ​ ork up to 2-3 set of 1 @ 9 difficulty, 
C. Front rack carry​ – ​work up to 1 set of something heavy in the 15-20metres range. 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
PROGRESSION 
 
Complex periodization is lindy and useful, but for strength, it has been shown 
that just practicing the lifts a few times a week near to 1rm is enough to progress 
(​source​). 
 
Also, old strongmen pretty much didn't use any type of periodization, they just 
lifted in the 1-3 rep range very frequently and tried to progress ​when possible​. 
 
So, just be patient and add weight only when the rep becomes easier than @9 
difficulty to make sure you maximize osteogenic potential. 
 
Ideally, you would need to alternate this osteocalcin program with a more 
traditional hypertrophy workout because while osteocalcin overload will 
maximize your bone strength, you need some more volume to pack muscle. 
 
Detrain for 2-3 weeks > Osteocalcin Overload for 4-6 weeks > Detrain for 2-3 
weeks> Low-frequency bro split so you can fill the stronger\bigger bones with 
muscle for 4-6 weeks > Repeat 
 
 
 
ACCESSORIES 
 
You can add rows, neck, bicep, and delts isolation movements after your main 
workout, but don't overdo it. There will be time to do more volume once you 
move on to the hypertrophy phase. 
 
 
SUPPLEMENTS 
 
 
"It's likely that Gladiators got most of their calcium from a drink concocted of 
charred wood, bone ash, and plant ash. Long thought to be a myth, the 
evidence now suggests that this revolting concoction was indeed consumed to 
foster bone development and strength. It was often taken after a bout, so it can 
be crudely compared to today's protein shakes after a particularly 
life-threatening workout." (​ ​source​) 
 
 
Drink milk or whey protein shakes, walk dail