Codex of the Load

The official dose of activity, the scale that measures it, the lifting equation and what happens to a body with the weight taken away. Nineteen chapters, seven plates and a load notebook.

What it contains

• There is a dose and it is written down: how much activity, of what kind and in what distribution, according to the public guidelines.
• The shape of the curve —what is gained in each stretch— and the currency intensity is paid in.
• The eight movement patterns and the six variables a week is programmed with.
• The NIOSH lifting equation, with its factors developed one by one and the 23 kg constant.
• What happens when the weight is removed: the bed-rest experiment, the loss and the recovery.
• How to tell the pain that informs from the pain that warns.
• Training from sixty onwards, and a public battery for measuring yourself.
• A chapter on how to check it yourself: where each source is and how it is verified.

Format

A5 PDF, 70 pages. Includes all three editions —English (70 pp.), Spanish (70 pp.) and French (73 pp.)— with navigation bookmarks and a glossary.

How to read it

It is a book about load and adaptation: about how much work can be accumulated and at what rate. Training with loads carries a risk of injury. Nothing in it diagnoses or treats any complaint, and it does not replace assessment by a registered health professional or in-person supervision by a qualified coach.

The physical conditioning manuals and load-handling criteria it starts from —among them FM 7-22 and the NIOSH guidelines— are published by agencies of the United States Government and are not subject to copyright under 17 U.S.C. § 105. The writing, the structure, the tables and the illustrations are original work.

Digital download. An original work by VILLUMINATIONS · First edition, 2026.