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STRENGTH IN SIMPLICITY

ABOUT

STOIC TRAINING SYSTEMS

Stoic Training Systems is a performance education platform designed to bring clarity to the chaos of fat loss, training, and personal development.

Founded in 2024 by Isaac Holtz, a Doctor of Physical Therapy and former Division I athlete, STS was created to help people cut through misinformation and build results that last.

Our mission is to empower clients with the systems, tools, and understanding to achieve measurable progress, and sustain it for life.

Want to learn more about the founder and the resources inside Stoic Training Systems?

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Caffeine can be a powerful tool…or a quiet trap. Problem 1: The Sleep Loop • Poor sleep makes you crave caffeine. • Late caffeine makes your sleep worse. • Falling asleep ≠ quality sleep. Problem 2: The Mood Crutch &bul
Caffeine isn’t the enemy. But if you’re not intentional, it can pull you into a dependency loop—where caffeine is in control, not you. The fix is simple: 1. Get aware of your current habits. 2. Set a goal for how you want caffein
Caffeine can sharpen deep work—if you use it strategically. Here are 4 options: 1. Single Dose to Start • Small hit before you begin • Pairs well with L-theanine (1:2 ratio) to smooth jitters 2. Split Dosing • Small dose up f
Caffeine can boost gym performance—but only if you dose it right: • 3–6 mg per kg of bodyweight → proven performance range • Take it 45–60 minutes before your first hard set • New or sensitive? Start smaller:
The FDA says 400 mg per day—about 4–5 cups of coffee—is the safe ceiling for healthy adults. That number isn’t necessarily a goal. It’s the recommended ceiling. Go past it and risks stack up: • Higher blood pressu
Caffeine does more than fight fatigue • It blocks adenosine, the signal that makes you feel tired. • Neurons fire faster → pituitary signals → adrenaline rises. • Higher heart rate • More blood flow • Readiness for
Caffeine stays in your system longer than you think: • Your body cuts caffeine in half every 3–7 hours. • 300 mg in the morning = 150 mg still active later in the day. • Add another dose at 2 p.m. → you carry a high load
Creatine is one of the most researched and reliable supplements you can take. ✅ Increases strength and performance ✅ Supports muscle growth ✅ Linked to brain health and longevity It works by boosting your muscles’ phosphocreatine stores —
2 Big Myths About Building Muscle 💪 🚫 Myth #1: You need to lift super heavy to grow You don’t have to go max weight — but you do need to train hard and close to failure to send the right signal for muscle growth. That’s where pro
Progress Keeps You in the Game If you’re not progressing, you’ll burn out. Progress looks different for everyone: 💪 Building size and strength 🥋 Staying resilient for sports like BJJ 🧘‍♀️ Having enough muscle to move well and avoi
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