Picture a parent in month four who has decided that 20 minutes "isn't real training." Refuses to start the nap-window session because the full programme is 60 minutes and 60 minutes isn't available. Waits for the baby to "sleep through." Eighteen months pass. Sleep is still broken. The parent has not trained since the birth. Imagine the same parent who runs 20-minute sessions three or four times a week — light load, low intensity, accept the lower output — and walks back into normal programming at 18 months with no rebuild period and a stronger mental-health buffer than the parent who quit.
That contrast is the field guide.
Inside this one
- 20-minute session templates — strength, conditioning, mobility
- Frequency, timing, and intensity rules for sustained sleep deprivation
- Nutrition and sleep frameworks carried from FG10 and FG17
- Perinatal mental-health section with escalation criteria
- Honest "20 minutes counts" framing for the all-or-nothing parent
- Full Technical Addendum — every claim cited
The standard it is held to
Every factual claim in this volume names its source, and every claim carries a confidence grade — settled, strong, emerging or contested. Where the evidence is thin, the text says so. How it’s made, in full → · What we’ve got wrong →