JFDS protocol reference

01 · Rules

Daily totals

The protocol uses two graded thresholds and one optional, ungraded personal baseline. A day is graded on total eligible reps alone, regardless of movement mix.

Standard (100) is the daily aim. Floor (50) is the completion threshold. The 50 reps may be divided into multiple sets across the day.

A personal baseline is any whole number above the Floor. It is optional, ungraded and has no upper cap. It may be below or above the Standard. A day below the baseline but at or above the Floor remains complete and counts towards the streak.

A day is complete at 50 eligible reps. The daily aim remains 100 reps.

Beginners and people managing fatigue or concurrent training may use the Floor as their daily total. A baseline may be raised or lowered by any whole-number amount when circumstances change, including a new baby, injury, heavy training block or high work demands. Values such as 60, 70 and 80 are valid. The Floor and Standard do not change.

02 · Rules

Completion and movement mix

A day is graded on total eligible reps alone. A total of 50 or more is complete. A day consisting entirely of squats is graded in the same way as any other movement mix. Movement composition cannot prevent completion.

Push and pull should be included regularly, but the protocol sets no daily or weekly pattern ratio. The sample days in chapter 06 show several movement combinations.

Reps may be completed in one session or in multiple sets across the day. Timing does not change the count. During fatigue or recovery, smaller sets may be distributed across the day when exercise remains appropriate.

Count only controlled, pain-free movements that meet the eligibility rule. Full push-ups and pull-ups are not required; eligible easier variations are listed in chapter 05.

03 · Rules

Hold conversion

Eligible static holds, including planks, wall sits and dead hangs, count as 10 reps per 30 seconds held.

The maximum credited duration for one hold set is 60 seconds. Use a variation that makes 30 seconds challenging but controlled. A harder variation may be used when the current variation becomes easy.

Eligible holds contribute to the same daily total as repetitions. In a category breakdown, a hang is recorded as pull, a plank as core and a wall sit as lower. Categories are descriptive and do not affect completion.

04 · Rules

Set intensity and recovery

Sets must not be taken to failure. End each set with at least two reps in reserve.

• Rep standard. Range of motion, control and pain-free execution take priority over speed.
• Illness and injury. Do not train through illness or injury. Rest when exercise is inadvisable.
• Concurrent training. If another session or sport has already loaded a pattern heavily through gripping, pulling, pressing or leg work, count any eligible reps from that activity. Complete the remaining total with other patterns instead of adding more hard work to the same joints.
• Joint discomfort. Rotate pull-up, chin-up and neutral grips. If an elbow, shoulder or wrist is uncomfortable, use an easier variation such as rows, hangs, incline push-ups or scapular work, or use another pain-free pattern. Stop using a movement that causes pain or repeated joint discomfort.

06 · Application

Sample days and sessions

The following examples are not requirements. Each reaches its stated total, and the total alone determines completion. The first five examples are Standard (100) days. The Floor is 50 and a personal baseline is any whole number above the Floor.

• Four-pattern example: 20 push · 20 pull · 30 lower (including a hinge) · 30 core
• Pull-emphasis example: 40 pull · 20 push · 40 squats
• Holds example: 20 push · 40 squats · 60s plank (20) · 60s wall sit (20); the two holds contribute 40 reps
• Distributed sets: 100 reps completed in small sets across the day, for example 5 push-ups, 2 pull-ups and 10 squats at a time
• Burpee and lower-body example: 20 burpees (recorded as push) · 40 squats · 20 walking lunges · 20 mountain climbers; each completed rep receives one credit

Single-session formats

The daily total may be completed in one session. The following formats are examples:

• Four-round circuit · 4 rounds of 5 push · 5 pull · 10 squats · 5 core. This is a Standard day. Rest as needed between rounds.
• Ten-minute alternating sets · Odd minutes: 5 push-ups and 5 squats. Even minutes: 5 rows and 5 core. The result is 10 small sets and 100 reps. Use variations that keep each set at least two reps from failure.
• Ascending and descending sequence · Push-ups and squats in a 1-2-3-4-5-4-3-2-1 sequence. This gives 25 of each and 50 reps in total, which is a complete Floor day.

Completing the total in one session is optional. Sets distributed across the day use the same counting rules.

07 · Application

Progression and tracking

Movement-specific progression

To prioritise one movement, allocate most upper-body work to that movement and use small sets across the day. Its total may exceed the Standard or personal baseline. Keep at least two reps in reserve. The protocol does not prescribe percentages or a weekly schedule. A connected harder variation or external load may be used when the current variation becomes easy; an easier variation may be used to reduce intensity. Difficulty and movement focus do not affect the streak.

Tracking

Record a daily completion mark. Recording the total and category breakdown is optional.

The JFDS app records reps, holds and daily completion status. It is free to use in a browser.

A missed day ends the streak. The next completed day starts a new streak.

Daily aim: 100 reps. Completion threshold: 50 reps. End each set with at least two reps in reserve.