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How to train, from the evergreen knowledge base behind Shade.
Welcome to the Library, the educational home of Shade. This is where we explain how to train from first principles: the reasoning behind good programming, and the anatomy and physiology that make it work.
This is reference material, not product documentation. It changes when the science does, not when the app ships a feature.
Where to start
Basics of Training
Core principles, physiology, readiness, and effort. Start here.
Programming
Turning training principles into a structured plan over weeks and months.
Anatomy and Physiology
What you train and how the body adapts: structures, energy systems, recovery, and progressive overload.
Nutrition
Fueling adaptation: energy balance, macronutrients, and timing.