April 2023 – Oskar's blog

How I train in 2023

This post is an outline, a template of how I train in 2023.

Disclaimer: I’m a middle-aged male, 6ft 2 in, just under 200 lbs, and my goals are mainly to keep myself healthy for the long-term, and to have energy, vitality for all daily interactions. You can adapt this template to your own needs and always listen to your doctor 🙂

The basic training blocks are focused on either strength or cardio-vascular health, with each training day geared towards adaptions in either one. I train most days, with Sundays being ‘off’. This is a template, and so smaller changes can be made according to how I feel, my shorter-term goals and my schedule etc. Exercises marked e.g. 2A and 2B means they are super-setted, meaning you do one set of A, then one set of B.

Monday – strength focus

Focus	Exercise	Duration	Sets	Reps	% 1 RM
Speed	1. Front Squat	15 minutes	5	2	60%-70%
Strength	2 A) Standing Press	25 minutes	3-4	3-5	80%-90%
Strength	2 B) Weighted Chins	25 minutes	3-4	3-5	80%-90%
HIIT	3. Chins, Dips and Run (done as fast as possible)	15 minutes	3	12	60%-70% – HR 140-160 BPM

Tuesday – cardio focus

Exercise	# rounds	Duration	Comment
A – Assault Bike	3	8 min	Keep HR in Zone 2 (about 13o BMP for me)
B – Jog	3	8 min	Keep HR in Zone 2 (about 13o BMP for me)
Total		About 45-50 min	Followed by light stretching

Wednesday – strength focus

Focus	Exercise	Duration	Sets	Reps	%1 RM
Speed	Explosive push-ups & long jumps	15 minutes	3	3	N/A
Strength	Trap Bar Deadlift	20 minutes	3-4	3-5	75%-90%
Strength	Bulgarian Squat (or RFESS)	15 minutes	3	10	70%

Thursday – cardio focus (alt. yoga, alt. rest)

Exercise	# rounds	Duration	Comment
A – Assault bike	3	8 Minutes	Keep HR in Zone 2 (about 13o BMP for me)
B – Jog	3	8 Minutes	Keep HR in Zone 2 (about 13o BMP for me)
Total		About 45-50 minutes	Followed by light stretching.

Friday – strength focus

Focus	Exercise	Duration	Sets	Reps	% 1 RM
Speed	1. Power Clean	15 minutes	5	2	60-70%
Strength	2A Bench press	25 minutes	3-4	3-5	75-90%
Strength	2B Weighted Inverted Row	25 minutes	4	8-12	65-75%
Assistance	3A Bicep Curl	15 minutes	2-3	8-12	65-75%
Assistance	3B Lying tricep extension	15 minutes	2-3	8-12	65-75%
Assistance	3C Face pulls	15 minutes	2-3	8-12	65-75%

Saturday – cardio focus

Exercise	# rounds	Duration	Comment
1A – Assault bike	2	8 minutes	Keep HR in Zone 2 (about 13o BMP for me)
1B – Jog	2	8 minutes	Keep HR in Zone 2 (about 13o BMP for me)
2 – Sprinting	4-6	15 minutes	Vary shorter and longer sprints, with good amount of rest in between rounds.
Total		About 50 minutes	Followed by light stretching.

Hopefully this gave you some ideas or inspiration how to plan your own training, let me know in the comments if you have any questions.

Thanks for reading,

Oskar

Tip: Integrated Product Teams – Fueling Product success

An Integrated Product Team (IPT) is crucial for product startups to thrive in a hyper competitive landscape. Research by both academics and DoD has shown an IPT to increase customer satisfaction, reduce risk and time to market while helping better align stakeholder interests.

An IPT is a cross-functional group of professionals working collaboratively towards a common goal: the successful development, launch, and management of a product or portfolio of products. IPT members typically represent diverse areas such as design, engineering, marketing, and sales, ensuring a holistic approach to product creation, innovation, and customer satisfaction.

Key benefits of adopting an IPT approach include:

Boosted collaboration: Uniting cross-functional team members fosters open communication and swift decision-making.
Enhanced innovation: Harnessing diverse perspectives sparks creativity and cutting-edge product development.
Agile processes: Quick adaptation to changing market conditions and customer needs ensures efficiency and quality.
Accelerated time-to-market: Streamlined processes give startups a competitive edge by capturing market share faster.
Customer focus: Integrating customer feedback throughout development enhances user satisfaction and loyalty.
Engaged employees: An empowered and inclusive environment drives professional growth, satisfaction, and retention.

To embrace an IPT approach and unlock your product startup’s full potential today, contact me here or on Twitter @oskarhurme – my DMs are open.

Generative Agents: Five Bold Examples of AI Revolutionizing Product Development

Image created with Canva, no generative agent used here :-) — Image created with Canva, no generative agent used here 🙂

(first published on Linkedin)

As we are seeing ChatGPT become more widely used, companies of all sizes must ask themselves how do they adapt their products and their competitive strategies in this new world?

To recap – ChatGPT by OpenAI is a generative agent that is designed specifically for generating text by predicting what comes next in a given sequence. As a generative agent, ChatGPT can create new content, write code, carry out conversations, and even provide assistance in various tasks, depending on the context and the data it has been trained on.

Generative agents are poised to redefine product development, offering unmatched creativity, efficiency, and innovation. Here are five compelling examples of how these AI-powered systems are transforming the way we create and consume products:

Personalized Products: AI-Driven Sneaker Revolution

1.Generative agents will enable brands like Nike or Adidas to analyze user preferences and create customized sneaker designs tailored to individual tastes. These one-of-a-kind shoes will foster deep connections between consumers and brands.

Rapid Prototyping: Hyper-Iterative Rocket Design

2. Companies like SpaceX can leverage generative agents to rapidly generate multiple rocket designs, streamlining the prototyping process, and pulling our sci-fi dreams closer to the present.

Sustainable Design: Eco-Friendly Furniture Evolution

3. Generative agents can help IKEA analyze material data and environmental impact, creating innovative designs that minimize waste and promote sustainability. These eco-friendly products will resonate with environmentally conscious consumers, bolstering IKEA’s brand reputation.

Democratization of Design: Small Business AI Explosion

4. As AI systems become more accessible, Etsy’s small business owners will harness the power of generative agents to create professional, high-quality products. This democratization will unleash a wave of innovation and competition, transforming the online marketplace.

Metaverse Product Sales: The Ultimate Autonomous Agent Experience

5. Generative agents will bring the metaverse to life, creating autonomous agents that interact believably with users for product sales. Imagine the next generation of virtual real estate, where AI-driven real estate agents engage with potential buyers, personalizing the experience and providing valuable feedback to sellers.

Generative agents are set to transform the product development landscape with their AI-powered capabilities. Do you agree, disagree? Pls let me know in the comments.