Goal
Establish pain-free baseline
Focus
Build lower shank tissue capacity
Aerobic
Zone 2 base — 40 min
MONDAY
Lower Shank — Endurance
▼
Warm Up
Ankle Circles
20 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range of motion — slow and controlled circles
Equal time each direction
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive knee forward over toe — keep heel down
Controlled end-range — do not bounce
A Block · 3 Sets
Banded Inversion
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Anchor band at foot level — resist the pull
Slow return — do not let band snap back
Banded Eversion
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Control the eccentric throughout
Wall Sit Tib Raises
15 reps × 3s hold
▶ Watch
Video Coming Soon
PREP Performance
Maintain wall sit position throughout — do not let hips drop
Full dorsiflexion on the raise — hold the top position for 3 seconds
FHL Push Downs
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into ground — isolate flexor hallucis longus
Slow and deliberate — quality over speed
B Block · 3 Sets
SL Calf Raise — Off Stair
3 × 8 each side @ 60bpm · Bodyweight (add dumbbell if easy)
▶ Watch
Video Coming Soon
PREP Performance
Use bottom stair or doorstep — heel must drop below level of step
Match the metronome — do not rush the eccentric
Full plantarflexion at top — squeeze calf at peak
Weighted SL Dumbbell Pass Around
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand on one leg — pass dumbbell around body
Challenge balance — do not let standing knee collapse inward
C Block · 3 Sets
DL Raised Heel Bridge
10–60 seconds as tolerated
▶ Watch
Video Coming Soon
PREP Performance
Heels elevated on a step or rolled mat — drive through heel
Hold isometrically — do not let hips drop or rotate
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Deep lunge position — front foot flat, back knee down
Breathe into the stretch — do not force range
TUESDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~40 Minutes
5 min Zone 1 warm-up — easy, fully conversational.
30 min Zone 2 — nasal breathing throughout. HR ~60–70% max. You should be able to hold a full conversation. If you have to open your mouth to breathe, slow down.
5 min Zone 1 cool-down.
30 min Zone 2 — nasal breathing throughout. HR ~60–70% max. You should be able to hold a full conversation. If you have to open your mouth to breathe, slow down.
5 min Zone 1 cool-down.
Static bike or brisk walk. Both are equally valid — consistency matters more than modality.
WEDNESDAY
Whole Body Focus & Control
▼
Warm Up
Hip Flexor Stretch
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling position — squeeze glute of back leg
Posterior pelvic tilt — do not arch lower back
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hip hinge pattern — reach toward foot with flat back
Static Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall — avoid excessive anterior pelvic tilt
A Block · 3 Sets
Foam Roller Bridge Holds
30 seconds — DL or SL as tolerated
▶ Watch
Video Coming Soon
PREP Performance
Foam roller under calves — adds instability demand
Level hips — do not allow rotation or collapse
Banded Crab Walks
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Band around ankles or just above knees — quarter squat position
Keep chest up — do not let knees cave
B Block · 3 Sets
Frontal Plane Triple Extension — Against Wall
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Side-on to wall — drive through ankle, knee and hip simultaneously
Controlled — do not rush the triple extension
Dead Bugs
30 seconds — pelvic control focus
▶ Watch
Video Coming Soon
PREP Performance
Lower back must stay in contact with floor throughout
Slow, contralateral arm and leg lowering — breathe out on the way down
Floating Heel Hip Hinge
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Heel elevated slightly — increases ankle dorsiflexion demand
Maintain neutral spine — hinge from hips not lumbar
C Block · 3 Sets
45° Iso Wall Push Through 1st Ray
30–45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into wall at 45° — isometric contraction throughout
Do not let foot pronate — maintain arch
Wall Sits
30 seconds — DL or SL as tolerated
▶ Watch
Video Coming Soon
PREP Performance
90° at knee and hip — back flat against wall
Feet hip-width — do not let knees cave inward
D Block
Dorsiflexion Self-Mobs (Band)
2 × 10 each side at end of range
▶ Watch
Video Coming Soon
PREP Performance
Band anchored low behind ankle — mobilise into dorsiflexion
Work at true end of range — small oscillations
THURSDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~40 Minutes
5 min Zone 1 warm-up — easy, fully conversational.
30 min Zone 2 — nasal breathing throughout. HR ~60–70% max.
5 min Zone 1 cool-down.
30 min Zone 2 — nasal breathing throughout. HR ~60–70% max.
5 min Zone 1 cool-down.
Static bike or brisk walk. If you have to open your mouth to breathe, slow down.
FRIDAY
Lower Shank — Strength
▼
Warm Up
Ankle Circles
30 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range — slow and controlled
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel stays down — drive knee forward
A Block · 3 Sets — Heavier Band
Banded Inversion — Heavy
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heavier band than Monday — strength focus, not endurance
Full range — controlled eccentric
Banded Eversion — Heavy
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Resist on the way back — do not let band snap
Wall Sit Tib Raises
15 reps × 3s hold
▶ Watch
Video Coming Soon
PREP Performance
Maintain wall sit — hips must not drop
FHL Push Downs — Heavy
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heavier band — maintain quality
B Block · 3 Sets
Heavy Bent Knee Calf Raise Iso
45 seconds each side — hold at tension point
▶ Watch
Video Coming Soon
PREP Performance
Knee bent ~30° — targets soleus specifically
Hold at the point of peak tension — do not fully extend
Banded Tib Raises + Squeeze
15 reps × 3 each side
▶ Watch
Video Coming Soon
PREP Performance
Add an isometric squeeze at the top of each rep
3-second hold — resist the return
C Block · 3 Sets
DL Raised Heel Bridge
10–60 seconds as tolerated
▶ Watch
Video Coming Soon
PREP Performance
Same as Monday — work toward the upper end of the time range
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Breathe into the stretch — full 60 seconds each side
SATURDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~40 Minutes
5 min Zone 1 warm-up.
30 min Zone 2 — nasal breathing. HR ~60–70% max.
5 min Zone 1 cool-down.
30 min Zone 2 — nasal breathing. HR ~60–70% max.
5 min Zone 1 cool-down.
Third aerobic session of the week — consistency over intensity at this stage.
SUNDAY
Rest / Test
▼
Full rest day. Light walking is encouraged if comfortable. Use this day to assess: pain levels, fatigue, any areas of concern. Note anything to report to your practitioner.
Goal
Build volume — same exercises
Focus
Tissue exposure — more sets, longer holds
Aerobic
Zone 2 extended — 45 min
MONDAY
Lower Shank — Endurance
▼
Warm Up
Ankle Circles
20 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Slow controlled circles
Maintain full range
Ankle Rocker
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel stays down — drive knee forward
Controlled end range
A Block · 4 Sets (Volume Up)
Banded Inversion
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Slow eccentric — resist the pull
Same band as Week 1, more volume
Banded Eversion
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Control the return throughout
Wall Sit Tib Raises
20 reps × 3s hold
▶ Watch
Video Coming Soon
PREP Performance
Hips remain up — no drop
Hold 3s at top
FHL Push Downs
25 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into ground
Quality over speed
B Block · 4 Sets
SL Calf Raise — Off Stair
4 × 10 each side @ 60bpm · Bodyweight
▶ Watch
Video Coming Soon
PREP Performance
Heel drops below step
Match metronome
Add dumbbell if too easy
Weighted SL Dumbbell Pass Around
40 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Standing knee tracks over toe
Challenge balance — increase pace
C Block · 4 Sets
DL Raised Heel Bridge
20–60 seconds · progress to SL where tolerated
▶ Watch
Video Coming Soon
PREP Performance
Heels elevated — drive through heel
Try one set on single leg if comfortable
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Deep lunge — breathe into the stretch
TUESDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~45 Minutes
5 min Zone 1 warm-up.
35 min Zone 2 — nasal breathing throughout. Slight increase from Week 1.
5 min Zone 1 cool-down.
35 min Zone 2 — nasal breathing throughout. Slight increase from Week 1.
5 min Zone 1 cool-down.
Static bike or brisk walk. Volume increases this week — intensity stays the same.
WEDNESDAY
Whole Body Focus & Control
▼
Warm Up
Hip Flexor Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Squeeze glute of back leg
No lower back arch
Hamstring Reaches
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Flat back hip hinge
Static Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall — avoid pelvic tilt
A Block · 4 Sets (Volume Up)
Foam Roller Bridge Holds
40 seconds — DL or progress to SL
▶ Watch
Video Coming Soon
PREP Performance
Foam roller under calves
Hips level throughout
Half Side Plank Leg Raises
10 reps each side — NEW
▶ Watch
Video Coming Soon
PREP Performance
Side plank on forearm and bottom knee
Top leg raises slow and controlled
Banded Crab Walks
40 seconds
▶ Watch
Video Coming Soon
PREP Performance
Quarter squat
Knees do not cave inward
B Block · 4 Sets
Frontal Plane Triple Extension
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive ankle, knee and hip together
Side on to wall
Dead Bugs
40 seconds — pelvic control
▶ Watch
Video Coming Soon
PREP Performance
Lower back stays in contact with floor
Slow contralateral lowering
Floating Heel Hip Hinge
12 reps
▶ Watch
Video Coming Soon
PREP Performance
Heel slightly elevated
Hinge from hips not lumbar
C Block · 4 Sets
45° Iso Wall Push Through 1st Ray
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into wall
Maintain arch — no pronation
Wall Sits
45 seconds — DL or progress to SL
▶ Watch
Video Coming Soon
PREP Performance
90° knee and hip
Try SL hold for one set
D Block
Dorsiflexion Self-Mobs (Band)
2 × 12 each side at end of range
▶ Watch
Video Coming Soon
PREP Performance
Band anchored low
Small oscillations at end range
THURSDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~45 Minutes
5 min Zone 1 warm-up.
35 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
35 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
Match Tuesday's session. Consistency over intensity.
FRIDAY
Lower Shank — Strength
▼
Warm Up
Ankle Circles
30 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range — controlled
Ankle Rocker
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel stays down
A Block · 4 Sets — Heavier Band
Banded Inversion — Heavy
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heavier band than Monday
Strength focus
Banded Eversion — Heavy
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Resist on the way back
Wall Sit Tib Raises
20 reps × 3s hold
▶ Watch
Video Coming Soon
PREP Performance
Hips remain up
FHL Push Downs — Heavy
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heavier band — quality maintained
B Block · 4 Sets
Heavy Bent Knee Calf Raise Iso
60 seconds each side — hold at tension
▶ Watch
Video Coming Soon
PREP Performance
Knee bent ~30° — targets soleus
Hold at peak tension point
Banded Tib Raises + Squeeze
20 reps × 3 each side
▶ Watch
Video Coming Soon
PREP Performance
3-second isometric squeeze at top
Resist the return
C Block · 4 Sets
DL Raised Heel Bridge
30–60 seconds · progress SL
▶ Watch
Video Coming Soon
PREP Performance
Work toward upper end of range
One SL set if tolerated
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full 60 seconds — breathe in
SATURDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~45 Minutes
5 min Zone 1 warm-up.
35 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
35 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
Third aerobic session of the week. Stay disciplined with intensity.
SUNDAY
Rest / Test
▼
Full rest. Light walking encouraged. Reflect on the week — pain levels, fatigue, areas of concern.
Goal
Add intensity — strength focus
Focus
Heavier loading — Nordic curl or sliders
Aerobic
Zone 2 — 50 min
MONDAY
Lower Shank — Heavy Endurance
▼
Warm Up
Ankle Circles
30 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range
Ankle Rocker
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel stays down
A Block · 4 Sets — Step Up Resistance
Banded Inversion
15 reps each side · Heavier band
▶ Watch
Video Coming Soon
PREP Performance
Move up a band level if Week 2 was easy
Same tempo, more resistance
Banded Eversion
15 reps each side · Heavier band
▶ Watch
Video Coming Soon
PREP Performance
Control eccentric
Wall Sit Tib Raises
15 reps × 5s hold
▶ Watch
Video Coming Soon
PREP Performance
Increase isometric hold to 5s
FHL Push Downs
20 reps each side · Heavier band
▶ Watch
Video Coming Soon
PREP Performance
Quality first — slow and deliberate
B Block · 4 Sets
SL Calf Raise — Off Stair (Loaded)
4 × 8 each side @ 60bpm · Add dumbbell
▶ Watch
Video Coming Soon
PREP Performance
Add 5–10kg dumbbell or kettlebell
Heel below step
Match metronome
Weighted SL Dumbbell Pass Around
45 seconds each side · Heavier dumbbell
▶ Watch
Video Coming Soon
PREP Performance
Increase weight from Week 2
Maintain control
C Block · 4 Sets
SL Raised Heel Bridge
20–45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Progress fully to single leg
Hold isometrically
Hips do not rotate
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Breathe into stretch
TUESDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~50 Minutes
5 min Zone 1 warm-up.
40 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
40 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
Volume continues to climb — intensity stays in Zone 2.
WEDNESDAY
Whole Body — Strength Introduction
▼
Warm Up
Hip Flexor Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Squeeze glute of back leg
Hamstring Reaches
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Flat back hinge
Static Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall
A Block · 4 Sets (NEW: Hamstring Eccentric Introduced)
Nordic Curl or Hamstring Sliders
Nordic: 5 reps · 5s descent · Slider: 8 reps each leg — NEW
▶ Watch
Video Coming Soon
PREP Performance
Option A — Nordic Curl: Anchor feet under sofa or partner. Lower slowly — 5 second eccentric descent. Catch yourself with hands at the bottom.
Option B — Hamstring Sliders: Lie on back, heels on sliders or towels on a smooth floor. Bridge up, then slowly slide one heel out — drive through the other. Single-leg version is harder, double-leg is the starting point.
Choose based on equipment and current strength. Sliders are an excellent alternative when Nordic curls are too demanding or unavailable.
Foam Roller Bridge Holds
45 seconds — SL where tolerated
▶ Watch
Video Coming Soon
PREP Performance
Foam roller under calves
Single leg if Week 2 felt strong
Half Side Plank Leg Raises
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Slow controlled top leg lift
B Block · 4 Sets
Frontal Plane Triple Extension
12 reps each side · Add light dumbbell
▶ Watch
Video Coming Soon
PREP Performance
Hold dumbbell at hip
Drive ankle, knee, hip
Dead Bugs
45 seconds
▶ Watch
Video Coming Soon
PREP Performance
Lower back in contact with floor
Floating Heel Hip Hinge
12 reps · Add light dumbbell
▶ Watch
Video Coming Soon
PREP Performance
Hinge from hips
Add load if Week 2 was easy
C Block · 4 Sets
45° Iso Wall Push Through 1st Ray
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into wall — maintain arch
SL Wall Sits
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Single leg progression
Knee tracks over toe
D Block
Dorsiflexion Self-Mobs (Band)
2 × 15 each side
▶ Watch
Video Coming Soon
PREP Performance
Work true end of range
THURSDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~50 Minutes
5 min Zone 1 warm-up.
40 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
40 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
Match Tuesday — consistency.
FRIDAY
Lower Shank — Heavy Strength
▼
Warm Up
Ankle Circles
30 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range
Ankle Rocker
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel down
A Block · 4 Sets — Heaviest Band Yet
Banded Inversion — Heavy
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heaviest band you can control
Strength focus
Banded Eversion — Heavy
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Resist the return
Wall Sit Tib Raises
15 reps × 5s hold
▶ Watch
Video Coming Soon
PREP Performance
5-second hold each rep
FHL Push Downs — Heavy
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heaviest band — quality maintained
B Block · 4 Sets
Heavy Bent Knee Calf Raise Iso (Loaded)
60 seconds each side · Add weight
▶ Watch
Video Coming Soon
PREP Performance
Add dumbbell or kettlebell on lap
Knee bent 30°
Hold at peak tension
Banded Tib Raises + Squeeze
15 reps × 4 each side · Heavier band
▶ Watch
Video Coming Soon
PREP Performance
4-second isometric squeeze at top
C Block · 4 Sets
SL Raised Heel Bridge
30–45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Single leg fully
Hold isometric
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full 60 seconds
SATURDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~50 Minutes
5 min Zone 1 warm-up.
40 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
40 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
Three sessions a week now becoming habit.
SUNDAY
Rest / Test
▼
Full rest. Pain levels should now be improving steadily. Note any specific concerns to discuss with your practitioner.
Goal
Test & benchmark — Phase 2 readiness
Focus
Reduced volume, maintain intensity, assess capacity
Aerobic
Zone 2 — 45 min
MONDAY
Test Session 1 — Capacity
▼
Warm Up
Ankle Circles
30 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range
Ankle Rocker
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel down
Banded Inversion
10 reps each side · light band
▶ Watch
Video Coming Soon
PREP Performance
Activation only
A Block · TEST — Calf Capacity
SL Calf Raise — Off Stair (Test)
1 set to failure each side @ 60bpm — log score
▶ Watch
Video Coming Soon
PREP Performance
Bodyweight only
Match metronome
Stop when form fails or reps drop below tempo
Target: 25+ reps each side
Below 15 = repeat Phase 1, do not progress
B Block · 3 Sets
Wall Sit Tib Raises
15 reps × 3s hold
▶ Watch
Video Coming Soon
PREP Performance
Recovery work — moderate effort
FHL Push Downs
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Quality focus
C Block · 3 Sets
DL Raised Heel Bridge
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Standard hold
TUESDAY
Off Feet Conditioning
▼
Aerobic Base — Steady State · ~45 Minutes
5 min Zone 1 warm-up.
35 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
35 min Zone 2 — nasal breathing.
5 min Zone 1 cool-down.
Slight reduction this week. Allow recovery for the test sessions.
WEDNESDAY
Test Session 2 — Control & Strength
▼
Warm Up
Hip Flexor Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Activation
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Flat back hinge
A Block · TEST — SL Bridge
SL Raised Heel Bridge (Test)
1 set max hold each side — log time
▶ Watch
Video Coming Soon
PREP Performance
Single leg fully
Hold until form breaks
Target: 45+ seconds each side
Below 20s = repeat Phase 1
B Block · TEST — Hamstring Eccentric
Nordic Curl or Slider Test
Nordic: max controlled reps · 3s descent · Slider: max controlled reps each leg
▶ Watch
Video Coming Soon
PREP Performance
Nordic Test: Stop when descent speeds up. Target: 6+ controlled reps. Below 3 = continue building up.
Slider Test: Single-leg sliders, full range, controlled. Target: 10+ each leg. Below 6 = continue building up.
Use whichever variation you have been training with throughout Phase 1.
C Block · 3 Sets
Wall Sits
30 seconds — DL or SL as tolerated
▶ Watch
Video Coming Soon
PREP Performance
Standard hold
Banded Crab Walks
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Activation work
THURSDAY
Active Recovery
▼
Active Recovery · ~30 Minutes
Easy walk or very light cycling. Zone 1 only. Focus on recovery rather than training.
Lighter session to allow capacity for Friday's final test.
FRIDAY
Test Session 3 — Pain Provocation & Walk Test
▼
Warm Up
Ankle Circles
30 seconds each direction
▶ Watch
Video Coming Soon
PREP Performance
Full range
Ankle Rocker
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel down
A Block · TEST — Loaded Calf Raise
SL Calf Raise — Loaded Off Stair
3 × 8 each side @ 60bpm · 10kg dumbbell
▶ Watch
Video Coming Soon
PREP Performance
Add 10kg dumbbell or kettlebell
Match metronome — full range
If form fails or pain — stop, do not progress
Pain-free completion = Phase 2 ready
B Block · TEST — Walking Provocation
30-Minute Brisk Walk Test
30 minutes flat ground · log pain 0–10
▶ Watch
Video Coming Soon
PREP Performance
Walk briskly on level ground
Rate pain at 0, 15, 30 minutes
Stable at 0–2/10 throughout = Phase 2 ready
Rising pain or 3+/10 = repeat Phase 1
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Recovery focus
SATURDAY
Reflection & Review
▼
Full rest. Review your test scores from this week. Compare against the targets. Decide: progress to Phase 2, or repeat Phase 1.
SUNDAY
Rest
▼
Full rest. Phase 2 begins next week if you have hit the targets. If not — repeat Phase 1 Week 3 then re-test. There is no shame in repeating. There is significant cost in progressing too soon.
Goal
Begin progressive loading and plyometric introduction
Focus
Build lower shank capacity beyond baseline tolerance
Conditioning
Energy system development — Zone 3 introduced
MONDAY
Lower Shank — Endurance
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Half kneeling position — drive ankle into pronation
Slow controlled rocking — feel the inside of foot loading
Penguin Marches
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Heels stay grounded — only toes lift
Drives tibialis anterior activation before main work
A Block · 4 Sets
SL Calf Raise — Off Step (10% BW)
4 × 8 each side @ 60bpm · 10% bodyweight
▶ Watch
Video Coming Soon
PREP Performance
Use bottom step or doorstep — heel drops below step level
Match metronome pace — do not rush the eccentric
Hold dumbbell at 10% bodyweight
B Block · 3 Sets
Bulgarian Split Squat — Raised Heel
3 × 8 each side
▶ Watch
Video Coming Soon
PREP Performance
Front heel elevated on a small plate or wedge
Front knee tracks over toe — controlled descent
Drive through front heel to stand
Secondary
Soleus Slouch
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Seated — bend knee to 90° and drive heel up
Slow eccentric — soleus is bent-knee calf
Wall Reach Back
8 reps
▶ Watch
Video Coming Soon
PREP Performance
Drive knee to wall — heel stays grounded
Build ankle dorsiflexion range
Tib Raise + Pronate/Invert
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Wall sit position — lift toes, then move foot in/out
Combines tibialis anterior strength with frontal plane control
Heavy Banded Eccentric Inversion
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Band pulls foot into eversion — resist back to inversion
Slow eccentric — control the return
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Deep lunge position — front foot flat, back knee down
Breathe into stretch
TUESDAY
Off-Feet · Zone 3 Intervals (Introduction)
▼
Session Overview
Warm Up · 5 minutes Zone 2
Nasal breathing throughout
▶ Watch
Video Coming Soon
PREP Performance
Bike, row, ski erg or elliptical — non-impact only
Build to working effort
Main · 3 × 8 minutes Zone 3
RPE 5–6/10 · HR 75–82% max
▶ Watch
Video Coming Soon
PREP Performance
Speak in short sentences only — controlled breathing
Same intensity each rep — do not start too hard
Recovery · 2 minutes Zone 1
Nasal breathing recovery between efforts
▶ Watch
Video Coming Soon
PREP Performance
HR must return below 70% before next effort
If HR will not drop — extend recovery
Cool Down · 5 minutes Zone 1–2
Easy spin/row to flush
▶ Watch
Video Coming Soon
PREP Performance
Bring HR down progressively
WEDNESDAY
Whole Body Focus & Control
▼
Warm Up
Hip Flexor Stretch
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling — squeeze glute of back leg
Posterior pelvic tilt — do not arch lower back
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hip hinge pattern — reach toward foot with flat back
Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall — avoid excessive anterior pelvic tilt
A Block · 3 Sets
Foam Roller Bridge Holds — SL
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Foam roller under calves — adds instability demand
Level hips — do not allow rotation or collapse
Copenhagen Plank
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Side plank position with top leg supported
Lift bottom leg to top — squeeze adductor
B Block · 3 Sets
Frontal Plane Triple Extension Against Wall
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Side-on to wall — drive through ankle, knee and hip simultaneously
Controlled — do not rush the triple extension
Dead Bugs
30 seconds (pelvic control)
▶ Watch
Video Coming Soon
PREP Performance
Lower back must stay in contact with floor throughout
Slow, contralateral arm and leg lowering
Floating Heel Hip Hinge
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Heel elevated slightly — increases ankle dorsiflexion demand
Maintain neutral spine — hinge from hips not lumbar
C Block · 3 Sets
45° Iso Wall Push (1st Ray)
30–45 seconds
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into wall at 45° — isometric throughout
Do not let foot pronate — maintain arch
Wall Sits — SL
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
90° at knee and hip — back flat against wall
Feet hip-width — do not let knee cave inward
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
Band anchored low behind ankle — mobilise into dorsiflexion
Work at true end of range — small oscillations
THURSDAY
Off-Feet · Anaerobic Alactic (Introduction)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg preferred for sprint work
Build gradually — prepare for high effort
Main · 6 × 8 second Maximal Sprints
All-out effort · 2 minutes full recovery between
▶ Watch
Video Coming Soon
PREP Performance
Truly maximal — no holding back
Each rep identical quality — full recovery is non-negotiable
Alactic phosphocreatine system — no lactate accumulation
Cool Down · 10 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Bring HR down gradually
FRIDAY
Lower Shank — Strength & Plyometrics (Introduction)
▼
Warm Up
SL Wall Reach Backs
6 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Stand on one leg facing wall — reach back with opposite arm
Loads the standing ankle into eccentric dorsiflexion
Plyometrics — Introduction
DL Pogos
30 seconds × 2 sets
▶ Watch
Video Coming Soon
PREP Performance
Soft landing, quick contact, minimal ground time
Stiff ankles — bounce off the ball of foot
A Block · 3 Sets
Banded Inversion (Heavy Band)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heavier band than Phase 1 — strength stimulus, not endurance
Full range — controlled eccentric
Banded Eversion (Heavy Band)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Resist on the way back — do not let band snap
Wall Sit Tib Raises with Inversion/Eversion
15 reps
▶ Watch
Video Coming Soon
PREP Performance
Maintain wall sit — hips must not drop
Combine tib raise with frontal plane movement
FHL Foot Bridge
3 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive big toe into ground to lift heel
Quality over speed
B Block · 3 Sets
Heavy Bent Knee Calf Raise — Iso
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Knee bent ~30° — targets soleus specifically
Hold at peak tension — do not fully extend
Banded Tib Raises
30 reps × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Same band as Phase 1, more volume
Full range every rep
C Block · 3 Sets
DL Raised Heel Bridge
10–60 seconds as tolerated
▶ Watch
Video Coming Soon
PREP Performance
Heels elevated — drive through heel
Hold isometrically
Wall Triple Extension Reach Back
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Side-on to wall — drive through ankle, knee, hip
Controlled triple extension
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Breathe into stretch — full 60 seconds each side
SATURDAY
Off-Feet · Aerobic Power (Tempo Intervals)
▼
Session Overview
Warm Up · 5 minutes Zone 1–2
Easy build
▶ Watch
Video Coming Soon
PREP Performance
Bike, row or elliptical — non-impact
Main · 4 × 5 minutes Zone 3–4
RPE 6–7/10 · HR 80–87% max
▶ Watch
Video Coming Soon
PREP Performance
Comfortably hard — controlled breathing, not sprinting
Sits between Tuesday Zone 3 and Thursday sprint work
Recovery · 2 minutes Zone 1
Easy spin between efforts
▶ Watch
Video Coming Soon
PREP Performance
HR drops to ~70% before next effort
Cool Down · 5 minutes Zone 1
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Bring HR down gradually
SUNDAY
Rest
▼
Full rest. Light walking only if comfortable.
Goal
Progress lower shank load and add anaerobic stimulus
Focus
Build reactive strength and capacity
Conditioning
Zone 3 build + alactic sprint introduction
MONDAY
Lower Shank — Endurance
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Half kneeling — drive ankle into pronation
Slow controlled rocking
Penguin Marches
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Heels stay grounded — only toes lift
Y Balance
2 reaches each direction
▶ Watch
Video Coming Soon
PREP Performance
Single leg stance — reach foot in 4 directions
Hip and ankle stability challenge
A Block · 4 Sets
SL Calf Raise — Off Step (12.5% BW)
4 × 8 each side @ 60bpm · 12.5% bodyweight
▶ Watch
Video Coming Soon
PREP Performance
Progress load if pain <3/10 throughout
Match metronome — do not rush eccentric
B Block · 3 Sets
Bulgarian Split Squat — Raised Heel
3 × 10 each side · Add load
▶ Watch
Video Coming Soon
PREP Performance
Add dumbbells — increase load from W1
Front knee tracks over toe
Weighted SL KB Pass Around
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand on one leg — pass kettlebell around body
Challenge balance
Secondary
Soleus Slouch
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Bent knee — slow eccentric
Wall Reach Back
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Drive knee to wall — heel down
Tib Raise + Pronate/Invert
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Combined tibialis anterior + frontal plane
Heavy Banded Eccentric Inversion
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Slow eccentric — control return
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Deep lunge — breathe into stretch
TUESDAY
Off-Feet · Zone 3 Intervals (Build)
▼
Session Overview
Warm Up · 5 minutes Zone 2
Nasal breathing
▶ Watch
Video Coming Soon
PREP Performance
Build to working effort
Main · 4 × 8 minutes Zone 3
RPE 5–6/10 · HR 75–82% max
▶ Watch
Video Coming Soon
PREP Performance
Add 4th interval vs Week 1
Same quality each rep
Recovery · 2 minutes Zone 1
Nasal breathing recovery
▶ Watch
Video Coming Soon
PREP Performance
Full HR recovery before next effort
Cool Down · 5 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
WEDNESDAY
Whole Body Focus & Control
▼
Warm Up
Hip Flexor Stretch + Side Reach
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling — reach overhead and across
Adds frontal plane component
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hip hinge pattern
Static Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall
A Block · 3 Sets
Foam Roller Bridge Holds — SL
30–45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Progress duration vs W1
Level hips
Half Side Plank Leg Raises
10 × 3 each side
▶ Watch
Video Coming Soon
PREP Performance
Side plank from knee — lift top leg
B Block · 3 Sets
Frontal Plane Triple Extension Against Wall
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive through ankle, knee, hip
Frontal Plane Dead Bugs
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Side-lying dead bug — frontal plane control
Floating Heel Hip Hinge
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Heel elevated — neutral spine
C Block · 3 Sets
45° Iso Wall Push (1st Ray)
45 seconds
▶ Watch
Video Coming Soon
PREP Performance
Big toe drives into wall
Maintain arch
Wall Sits — SL
30 seconds each side · Add load
▶ Watch
Video Coming Soon
PREP Performance
Progress with dumbbell hold
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
Small oscillations at true end-range
THURSDAY
Off-Feet · Anaerobic Alactic + Lactic Intro
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Sprint Block · 6 × 10 second Maximal Sprints
All-out · 2 minutes full recovery
▶ Watch
Video Coming Soon
PREP Performance
Extend sprint duration from 8s to 10s
Alactic/lactic crossover
Lactate Block · 4 × 20 seconds Zone 4–5
RPE 8–9 · 3 minutes Zone 1 recovery
▶ Watch
Video Coming Soon
PREP Performance
HR will not recover fully — that is intentional
Lactate accumulation work
Cool Down · 10 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Bring HR down gradually
FRIDAY
Lower Shank — Strength & Plyometrics
▼
Warm Up
SL Wall Reach Backs
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Eccentric loading on standing ankle
Big Toe Extension Stretch (Rock Backs)
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Toes flexed under — rock back gently
Plyometrics
DL Pogos
30 seconds × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Soft landing, quick contact
SL Hops — Forward Landing
6 each side × 2 (only if DL pogos pain <3/10)
▶ Watch
Video Coming Soon
PREP Performance
Progress only if pain free
Land softly under hip
A Block · 3 Sets
Banded Inversion (Heavy Band)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Strength stimulus — heavier band
Banded Eversion (Heavy Band)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Resist on return
Wall Sit Tib Raises with Inversion/Eversion
15 reps
▶ Watch
Video Coming Soon
PREP Performance
Maintain wall sit
FHL Foot Bridge
3 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Big toe drives ground
B Block · 3 Sets
Heavy Bent Knee Calf Raise — Iso
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Bent knee — soleus focus
Peak tension hold
Banded Tib Raises
30 reps × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Full range every rep
C Block · 3 Sets
SL Raised Heel Bridge
30–60 seconds
▶ Watch
Video Coming Soon
PREP Performance
Single leg — drive through heel
Wall Triple Extension Reach Back
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Triple extension — controlled
Split Stance Heel Raises
8 reps each side · Controlled
▶ Watch
Video Coming Soon
PREP Performance
Both feet on floor — split stance
Bias load to front leg
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full 60 seconds each side
SATURDAY
Off-Feet · Power Endurance (Pyramid Intervals)
▼
Session Overview
Warm Up · 5 minutes Zone 1–2
Easy build
▶ Watch
Video Coming Soon
PREP Performance
Non-impact mode
Pyramid · 2 / 4 / 6 / 4 / 2 minutes Zone 3–4
RPE 6–7 · Rest = half the interval duration
▶ Watch
Video Coming Soon
PREP Performance
e.g. 2 min effort → 1 min rest; 6 min effort → 3 min rest
Pyramid format trains sustained effort at varying durations
Cool Down · 5 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
SUNDAY
Rest
▼
Full rest. Light walking only if comfortable.
Goal
Peak loading with full plyometric circuit
Focus
Posterior chain and reactive strength integration
Conditioning
Zone 3 extended + lactate tolerance
MONDAY
Lower Shank — Endurance
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive into pronation
Penguin Marches
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Heels stay down
Y Balance
3 reaches each direction
▶ Watch
Video Coming Soon
PREP Performance
Increased reach count vs W2
A Block · 4 Sets
SL Calf Raise — Off Step (15% BW)
4 × 10 each side @ 60bpm · 15% bodyweight
▶ Watch
Video Coming Soon
PREP Performance
Heaviest load yet — progress only if pain <3/10
Quality reps
B Block · 3 Sets
Bulgarian Split Squat — Raised Heel
3 × 10 each side · Progress load
▶ Watch
Video Coming Soon
PREP Performance
Add load if W2 was easy
Weighted SL KB Pass Around
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Continuous balance challenge
SL Raised Heel Bridge
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Add isometric demand
Secondary
Soleus Slouch
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Bent knee soleus work
Foot Bridge
3 sets — endurance set each side
▶ Watch
Video Coming Soon
PREP Performance
FHL endurance focus
Tib Raise + Pronate/Invert
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Combined movement
Heavy Banded Eccentric Inversion
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Slow control
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Breathe into stretch
TUESDAY
Off-Feet · Zone 3 Intervals (Extended)
▼
Session Overview
Warm Up · 5 minutes Zone 2
Nasal breathing
▶ Watch
Video Coming Soon
PREP Performance
Progressive build
Main · 4 × 10 minutes Zone 3
RPE 6/10 · HR 78–85% max
▶ Watch
Video Coming Soon
PREP Performance
Increase interval duration to 10 minutes
Sustain effort evenly each rep
Recovery · 2 minutes Zone 1
Nasal breathing recovery
▶ Watch
Video Coming Soon
PREP Performance
Full recovery between
Cool Down · 5 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
WEDNESDAY
Whole Body Focus & Control
▼
Warm Up
Hip Flexor Stretch + Side Reach
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Frontal plane component
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hip hinge pattern
Static Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall
A Block · 3 Sets
SL Hip Thrust
12 reps each side · Heavy
▶ Watch
Video Coming Soon
PREP Performance
Drive through heel — squeeze glute
Heavy load — RPE 7–8
Side Plank Pulses
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Pulse hips up from side plank
Glute med focus
B Block · 3 Sets
Thomas Lifts
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Lying with one leg off bench — squeeze glute
Pelvis stays neutral
Frontal Plane Dead Bugs
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Side-lying frontal plane control
Floating Heel Hip Hinge
10 reps · Add load
▶ Watch
Video Coming Soon
PREP Performance
Progress with dumbbells
C Block · 3 Sets
45° Iso Wall Push (1st Ray)
45 seconds
▶ Watch
Video Coming Soon
PREP Performance
Big toe drives wall
SL Wall Sit
30–45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
90° hip and knee
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
End-range oscillations
THURSDAY
Off-Feet · Lactate Tolerance (Full Session)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Alactic Primer · 4 × 10 second Maximal Sprints
2 minutes recovery each
▶ Watch
Video Coming Soon
PREP Performance
Prime CNS before lactate work
Transition · 3 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Reset before lactate block
Lactate Block · 6 × 30 seconds hard / 30 seconds easy
RPE 8–9 hard · Zone 1 spin recovery
▶ Watch
Video Coming Soon
PREP Performance
Tabata-style lactate accumulation
HR target: >85% max by rep 3
Will be uncomfortable — that is the point
Cool Down · 10 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Bring HR down gradually
FRIDAY
Lower Shank — Strength & Plyometrics
▼
Warm Up
SL Wall Reach Backs
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Standing ankle eccentric
Big Toe Extension Stretch (Rock Backs)
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Gentle rock backs
Plyometrics
DL Pogos
30 seconds × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Quick stiff bounces
SL Hops — Forward
8 reps each side × 3
▶ Watch
Video Coming Soon
PREP Performance
Land softly under hip
Lateral DL Hops
6 each direction × 2
▶ Watch
Video Coming Soon
PREP Performance
Begin frontal plane plyometric demand
Soft landings, controlled
A Block · 3 Sets
Banded Inversion (Heaviest Band Tolerated)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Maximum tolerable resistance
Banded Eversion (Heaviest Band)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Progress load
Wall Sit Tib Raises with Inversion/Eversion
15 reps × 5 second holds
▶ Watch
Video Coming Soon
PREP Performance
Add 5s holds to top position
FHL Foot Bridge
3 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Big toe drives ground
B Block · 3 Sets
SL Calf Raise — Off Step with Load
4 × 8 each side · Strength tempo 3:1:1
▶ Watch
Video Coming Soon
PREP Performance
3s eccentric, 1s pause, 1s concentric
Strength tempo — heavier load
Banded Tib Raises
30 reps × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Volume work
C Block · 3 Sets
SL Raised Heel Bridge
45–60 seconds
▶ Watch
Video Coming Soon
PREP Performance
Build toward 60 seconds
Wall Triple Extension Reach Back
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Controlled triple extension
Split Stance Heel Raises
10 reps each side · Add load
▶ Watch
Video Coming Soon
PREP Performance
Add dumbbell hold
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
SATURDAY
Off-Feet · Mixed Energy (Over-Unders)
▼
Session Overview
Warm Up · 5 minutes Zone 1–2
Easy build
▶ Watch
Video Coming Soon
PREP Performance
Non-impact mode
Main · 3 rounds: 4 min Zone 3 → 1 min Zone 5 (max) → 4 min Zone 3
~30 minutes total work
▶ Watch
Video Coming Soon
PREP Performance
Zone 5 spike clears lactate demand
Returning to Zone 3 builds clearance capacity
Key running fitness tool
Recovery · 3 minutes Zone 1 between rounds
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Cool Down · 5 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
SUNDAY
Rest
▼
Full rest. Light walking only if comfortable.
Goal
Deload and re-test for Phase 3 readiness
Focus
Confirm progression criteria met
Conditioning
Deload — flush fatigue
MONDAY
Lower Shank — Endurance
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive into pronation
Penguin Marches
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Heels grounded
Y Balance
3 reaches all directions
▶ Watch
Video Coming Soon
PREP Performance
Final week reach test
A Block · 4 Sets
SL Calf Raise — Off Step (15% BW)
4 × 12 each side @ 60bpm · 15% bodyweight
▶ Watch
Video Coming Soon
PREP Performance
Highest volume yet
Endurance benchmark: target 25+ reps unloaded prior to test day
B Block · 3 Sets
Bulgarian Split Squat — Raised Heel
3 × 12 each side · Max comfortable load
▶ Watch
Video Coming Soon
PREP Performance
Maximum comfortable load — RPE 8
Weighted SL KB Pass Around
30 seconds each side · Continuous
▶ Watch
Video Coming Soon
PREP Performance
Continuous movement throughout
SL Raised Heel Bridge
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Build to full minute
Secondary
Soleus Slouch
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Bent knee soleus
Foot Bridge
3 sets — endurance set each side
▶ Watch
Video Coming Soon
PREP Performance
Big toe drive
Heavy Banded Eccentric Inversion
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Slow control
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Breathe in
TUESDAY
Off-Feet · Deload (Zone 2 Flush)
▼
Session Overview
Warm Up · 5 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Bike, row, walk or swim
Main · 2 × 6 minutes Zone 2 / low Zone 3
Nasal breathing throughout
▶ Watch
Video Coming Soon
PREP Performance
Reduced volume — flush fatigue
No hard intervals this week
Recovery · 2 minutes easy between efforts
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Cool Down · 5 minutes Zone 1
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Prepare for test day
WEDNESDAY
Whole Body Focus & Control
▼
Warm Up
Hip Flexor Stretch + Side Reach
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Frontal plane component
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hinge pattern
Static Quad Stretch
30 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Stand tall
A Block · 3 Sets
SL Hip Thrust
12 reps each side · Heavy RPE 8
▶ Watch
Video Coming Soon
PREP Performance
Drive through heel — squeeze glute hard
Side Plank Leg Raises
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Top leg lifts — glute med focus
B Block · 3 Sets
Thomas Lifts
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Pelvis neutral
Frontal Plane Dead Bugs
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Side-lying control
Floating Heel Hip Hinge
10 reps · Progress load — controlled descent
▶ Watch
Video Coming Soon
PREP Performance
Add dumbbells
Slow eccentric
C Block · 3 Sets
45° Iso Wall Push (1st Ray)
45–60 seconds
▶ Watch
Video Coming Soon
PREP Performance
Maximum hold
SL Wall Sit
45 seconds each side · Controlled, trunk tall
▶ Watch
Video Coming Soon
PREP Performance
Build to 45s
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
End-range oscillations
THURSDAY
Off-Feet · Deload (Neuromuscular Maintenance)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Main · 4 × 8 second Maximal Sprints
2 minutes full recovery each
▶ Watch
Video Coming Soon
PREP Performance
Keep sprints sharp
Low volume — maintain fast-twitch stimulus only
No lactate accumulation work this week
Cool Down · 10 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Bring HR down
FRIDAY
Lower Shank — Strength & Plyometrics
▼
Warm Up
SL Wall Reach Backs
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Standing ankle eccentric
Big Toe Extension Stretch (Rock Backs)
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Gentle rocks
Plyometrics
DL Pogos
30 seconds × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Quick stiff bounces
SL Hops — Forward
8 reps each side × 3
▶ Watch
Video Coming Soon
PREP Performance
Land softly under hip
Lateral DL Hops
8 each direction × 3
▶ Watch
Video Coming Soon
PREP Performance
Frontal plane plyometric
SL Lateral Hops
5 reps each side × 2 (only if pain free)
▶ Watch
Video Coming Soon
PREP Performance
Most demanding plyo — only progress if pain free
A Block · 3 Sets
Banded Inversion (Heaviest Band)
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Maximum resistance
Banded Eversion
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heavy band
Wall Sit Tib Raises
15 reps × 5 second holds
▶ Watch
Video Coming Soon
PREP Performance
5s holds at top
FHL Foot Bridge
3 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Big toe drive
B Block · 3 Sets
SL Calf Raise — Off Step with Load
4 × 10 each side · Strength tempo
▶ Watch
Video Coming Soon
PREP Performance
Heavy load — strength tempo
Banded Tib Raises
30 reps × 3 sets
▶ Watch
Video Coming Soon
PREP Performance
Volume work
C Block · 3 Sets
SL Raised Heel Bridge
60 seconds
▶ Watch
Video Coming Soon
PREP Performance
Full minute hold
Wall Triple Extension Reach Back
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Controlled extension
Split Stance Heel Raises
10 reps each side · Heavy
▶ Watch
Video Coming Soon
PREP Performance
Heavy load — RPE 8
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
SATURDAY
Off-Feet · Deload (Easy Aerobic)
▼
Session Overview
Warm Up · 5 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Bike, walk, swim or row
Main · 20 minutes Zone 1–2
Fully nasal · Easy conversational
▶ Watch
Video Coming Soon
PREP Performance
No intervals — active recovery only
Prepare for Sunday testing
Cool Down · 5 minutes Zone 1
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
SUNDAY
Phase 2 Testing Day
▼
Re-Test
KTW (Knee-to-Wall) Assessment
Both sides — record measurement
▶ Watch
Video Coming Soon
PREP Performance
Target: greater than 10cm bilaterally
Compare against Phase 1 entry score
SL Calf Raise Endurance
Maximum reps each side @ 60bpm
▶ Watch
Video Coming Soon
PREP Performance
Target: 30+ reps each side
Same step height as training
Single Hop for Distance
3 attempts each side · Best score
▶ Watch
Video Coming Soon
PREP Performance
Maximum distance — controlled landing
Must stick the landing
Progression Checklist
Pain Status Check
Reflect honestly
▶ Watch
Video Coming Soon
PREP Performance
Pain less than 3/10 during exercises throughout the block
Pain settles within 30 minutes post activity
No pain at night, rest, or increased the morning after
Goal
Reintroduce running with walk/run protocol
Focus
Establish cadence and technique baseline
Conditioning
Run reintegration + Zone 2 maintenance
MONDAY
Lower Shank Maintenance + Run Reintegration
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive into pronation
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel down — drive knee forward
Big Toe Extension Stretch
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Gentle stretch
Run Reintegration · Walk/Run
Walk 5 → Run 5 → Walk 5 → Run 5 → Walk 5
25 minutes total · Zone 2 effort
▶ Watch
Video Coming Soon
PREP Performance
Conversational pace — fully nasal breathing during walk
Cadence target: establish baseline — aim greater than 165 spm
Use a metronome app for the running portions
Apply soreness rule — do NOT progress if any rule is broken
Shank Maintenance · 3 Sets
SL Calf Raise — Off Step
3 × 10 each side · Bodyweight, focus on quality
▶ Watch
Video Coming Soon
PREP Performance
Reduced volume vs Phase 2 — running now provides stimulus
Quality reps
Banded Tib Raises + Squeeze
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Top squeeze — peak contraction
FHL Foot Bridge
3 reps each side · Endurance set
▶ Watch
Video Coming Soon
PREP Performance
Big toe drives ground
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus-specific stretch
TUESDAY
Off-Feet · Zone 2 Maintenance
▼
Session Overview
Warm Up · 5 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Bike, row, swim or elliptical
Main · 25 minutes Zone 2
Fully nasal · Conversational
▶ Watch
Video Coming Soon
PREP Performance
HR 65–74% max
Lower intensity than Phase 2 — running now provides primary aerobic stimulus
Cool Down · 5 minutes Zone 1
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
Active recovery + aerobic base maintenance without adding tibial load
WEDNESDAY
Whole Body + Military Functional Prep
▼
Warm Up
Hip Flexor Stretch
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling — squeeze back glute
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hinge pattern
Banded Crab Walks
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Glute med activation
A Block · 3 Sets
SL Hip Thrust
12 reps each side · Heavy RPE 8
▶ Watch
Video Coming Soon
PREP Performance
Drive through heel — full glute squeeze
Copenhagen Plank Hold
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Side plank with top leg supported
B Block · 3 Sets
Suitcase Carry — 20m each side
Heavy KB · Shoulder packed, trunk upright
▶ Watch
Video Coming Soon
PREP Performance
Key military task — unilateral carry challenges glute med, trunk stability
Walk slowly and controlled — do not lean
SL Step-Up — Mid-Height Box
10 reps each side · Controlled descent
▶ Watch
Video Coming Soon
PREP Performance
Drive through full foot of working leg
Slow eccentric on the way down
Floating Heel Hip Hinge
10 reps · Add load (RPE 7)
▶ Watch
Video Coming Soon
PREP Performance
Heel slightly elevated — neutral spine
C Block · 3 Sets
Thomas Lifts
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Pelvis stays neutral
Frontal Plane Dead Bugs
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Side-lying control
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
End-range oscillations
THURSDAY
Off-Feet · Anaerobic Maintenance (Short Sprints)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Main · 5 × 8 second Maximal Sprints
2 minutes full recovery each
▶ Watch
Video Coming Soon
PREP Performance
Maintain fast-twitch recruitment
Low volume — not fatigue-inducing
Running begins this block: Thursday keeps anaerobic quality without additional tibial load
Cool Down · 10 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
FRIDAY
Graded Running — Session 1
▼
Warm Up
SL Wall Reach Backs
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Standing ankle eccentric
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive knee forward
Stride-Outs
4 × 40m · Easy, form focus
▶ Watch
Video Coming Soon
PREP Performance
Build form before main run
Easy effort
Graded Running
Run 10 minutes continuous · Zone 2
Easy, conversational
▶ Watch
Video Coming Soon
PREP Performance
Total weekly running: Mon 10 min + Fri 10 min = 20 min
Cadence target: establish baseline — aim greater than 165 spm
Cues: chin on shelf, slight forward lean from ankle (not waist), foot lands under centre of mass
Soreness rule applies — if pain greater than 3/10 at any point, stop and walk
Post Run
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus stretch
DL Raised Heel Bridge
45 seconds (offload)
▶ Watch
Video Coming Soon
PREP Performance
Decompression after running
SATURDAY
Load Carriage — Introduction (Unloaded March)
▼
Session Overview
Flat Terrain March · 20 minutes continuous
Bodyweight only — no pack
▶ Watch
Video Coming Soon
PREP Performance
Focus on posture and cadence
Cadence: maintain greater than 100 steps per minute (walking)
This session should feel easy — it is an introduction to impact accumulation
Apply soreness rule — no pack load until march is pain free
Post-March Recovery
Stretch and mobility
▶ Watch
Video Coming Soon
PREP Performance
Runners stretch 60 seconds each side
Calf stretch 45 seconds each side
Foam roll lower body if available
SUNDAY
Rest
▼
Full rest. Light walking only if comfortable.
Goal
Continuous running + light load carriage
Focus
Build run volume + military functional prep
Conditioning
Continuous run + Zone 3 surges
MONDAY
Lower Shank Maintenance + Continuous Run
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive into pronation
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel down
Big Toe Extension Stretch
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Gentle stretch
Run Reintegration · Continuous Run
Continuous Run · 15 minutes Zone 2
Only if Week 1 was pain free
▶ Watch
Video Coming Soon
PREP Performance
Cadence target: habitual + 5%
Use metronome or GPS watch
Cue: shorter stride, foot lands under hip, upright trunk
Apply soreness rule — if symptoms, revert to Week 1 walk/run
Shank Maintenance · 3 Sets
SL Calf Raise — Off Step
3 × 10 each side
▶ Watch
Video Coming Soon
PREP Performance
Quality reps
Banded Tib Raises + Squeeze
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Top squeeze
Soleus Slouch
10 reps
▶ Watch
Video Coming Soon
PREP Performance
Bent knee soleus
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus stretch
TUESDAY
Off-Feet · Zone 2 + Brief Zone 3 Surges
▼
Session Overview
Warm Up · 5 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Non-impact mode
Base · 20 minutes Zone 2
Nasal breathing
▶ Watch
Video Coming Soon
PREP Performance
Conversational pace
Surges · 3 × 2 minutes Zone 3
RPE 5–6 · 2 minutes Zone 1 nasal recovery
▶ Watch
Video Coming Soon
PREP Performance
Brief efforts — maintain aerobic ceiling
Will not compete with Friday run volume
Cool Down · 5 minutes Zone 1
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
WEDNESDAY
Whole Body + Military Functional Prep
▼
Warm Up
Hip Flexor Stretch
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hinge pattern
Banded Crab Walks
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Glute med activation
A Block · 3 Sets
SL Hip Thrust
12 reps each side · Increase load vs W1
▶ Watch
Video Coming Soon
PREP Performance
Progress load
Side Plank Leg Raises
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Top leg lifts
B Block · 3 Sets
Farmer Carry — 20m each side
Heavier KB · Graded load increase
▶ Watch
Video Coming Soon
PREP Performance
Bilateral carry — both hands loaded
Walk tall — packed shoulders
SL Step-Up — Higher Box
10 reps each side · Add load if tolerated
▶ Watch
Video Coming Soon
PREP Performance
Higher step demands more from working leg
Add dumbbell hold if tolerated
Nordic Curl Eccentric
5 reps each side · Slow controlled
▶ Watch
Video Coming Soon
PREP Performance
Slow eccentric only — catch with hands
Quality over quantity
C Block · 3 Sets
Thomas Lifts
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Pelvis neutral
45° Iso Wall Push (1st Ray)
45 seconds
▶ Watch
Video Coming Soon
PREP Performance
Big toe drives wall
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
End-range work
THURSDAY
Off-Feet · Anaerobic Maintenance (Alactic + Short Lactate)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Sprint Block · 5 × 10 second Maximal Sprints
2 minutes full recovery
▶ Watch
Video Coming Soon
PREP Performance
Extend sprint duration
Lactate Block · 3 × 20 seconds Zone 4–5
2 minutes Zone 1 recovery between
▶ Watch
Video Coming Soon
PREP Performance
Brief lactate accumulation
Lower volume than Phase 2 W3
Cool Down · 8 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
FRIDAY
Graded Running — Session 2
▼
Warm Up
SL Wall Reach Backs
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Standing ankle eccentric
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive knee forward
Stride-Outs
4 × 40m · Build to Zone 3 effort
▶ Watch
Video Coming Soon
PREP Performance
Build form, build pace
Graded Running
Run 20 minutes continuous · Zone 2–3
If Monday was pain free
▶ Watch
Video Coming Soon
PREP Performance
Total weekly running: Mon 15 min + Fri 20 min = 35 min (+75% on W1)
Do NOT increase volume if soreness rules were broken on Monday
Cadence: habitual + 5% — use metronome for first 10 min, then free-run
Cues: upright trunk, short ground contact, arms drive backward
Soreness rule applies — note time to symptom resolution post-run
Post Run
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus stretch
SATURDAY
Load Carriage — Light Pack Introduction
▼
Session Overview
Flat Terrain March · 25–30 minutes continuous
Load: 5–8 kg in rucksack (if W1 march pain free)
▶ Watch
Video Coming Soon
PREP Performance
Otherwise repeat unloaded W1 session
Cadence: maintain greater than 100 steps per minute
Shorten stride vs unloaded — do not reach forward
Hip belt engaged — load placed high and close to body on flat terrain
Apply soreness rule — do not progress load if any symptoms remain
Post-March Recovery
Stretch and mobility
▶ Watch
Video Coming Soon
PREP Performance
Runners stretch 60 seconds each side
Calf stretch 45 seconds each side
SUNDAY
Rest
▼
Full rest. Light walking only if comfortable.
Goal
Peak running volume + progressive load carriage
Focus
Highest training week — monitor closely
Conditioning
Run with Zone 3 fartleks + 10–12kg load carriage
MONDAY
Lower Shank Maintenance + Progressive Continuous Run
▼
Warm Up
Ankle Pronation Rocks (Half Kneeling)
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive into pronation
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Heel down
Big Toe Extension Stretch
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Gentle stretch
Run Reintegration · Progressive Continuous Run
Continuous Run · 20 minutes Zone 2–3
Building intensity
▶ Watch
Video Coming Soon
PREP Performance
Cadence target: habitual + 7–10%
Maintain cadence in final 5 minutes
Cue: chin on shelf, upward trunk angle, land under centre of mass
Apply soreness rule — note time to settle post-run
Shank Maintenance · 2 Sets
SL Calf Raise — Off Step
3 × 10 each side · Reduce to 2 sets
▶ Watch
Video Coming Soon
PREP Performance
Reducing accessory volume — running is now primary stimulus
Banded Tib Raises
20 reps
▶ Watch
Video Coming Soon
PREP Performance
Quality work
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus stretch
TUESDAY
Off-Feet · Zone 2 + Brief Zone 3 Surges
▼
Session Overview
Warm Up · 5 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Non-impact mode
Base · 20 minutes Zone 2
Nasal breathing
▶ Watch
Video Coming Soon
PREP Performance
Conversational pace
Surges · 3 × 2 minutes Zone 3
RPE 5–6 · 2 minutes Zone 1 nasal recovery
▶ Watch
Video Coming Soon
PREP Performance
Brief efforts — maintain aerobic ceiling
Will not compete with Friday run volume
Cool Down · 5 minutes Zone 1
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
WEDNESDAY
Whole Body + Military Functional Prep
▼
Warm Up
Hip Flexor Stretch
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling
Hamstring Reaches
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Hinge pattern
Banded Crab Walks
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Glute med activation
A Block · 3 Sets
SL Hip Thrust
12 reps each side · Max load RPE 9
▶ Watch
Video Coming Soon
PREP Performance
Maximum tolerable load
Side Plank Pulses
20 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Increased volume
B Block · 3 Sets
Double KB Front Rack Carry — 20m
Bilateral trunk demand
▶ Watch
Video Coming Soon
PREP Performance
Progresses unilateral carry to bilateral rack — simulates load vest
Tall posture — packed shoulders
SL Step-Up with KB Hold
10 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Add KB hold for higher demand
Nordic Curl Eccentric
6 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Slow controlled descent
C Block · 3 Sets
Thomas Lifts
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Pelvis neutral
SL Wall Sit
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Build to 45s
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
End-range work
THURSDAY
Off-Feet · Anaerobic Maintenance (Alactic + Short Lactate)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Sprint Block · 5 × 10 second Maximal Sprints
2 minutes full recovery
▶ Watch
Video Coming Soon
PREP Performance
Extend sprint duration
Lactate Block · 3 × 20 seconds Zone 4–5
2 minutes Zone 1 recovery between
▶ Watch
Video Coming Soon
PREP Performance
Brief lactate accumulation
Lower volume than Phase 2 W3
Cool Down · 8 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
FRIDAY
Graded Running — Session 3 (Peak)
▼
Warm Up
SL Wall Reach Backs
8 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Standing ankle eccentric
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive knee forward
Stride-Outs
4 × 60m · Progressive
▶ Watch
Video Coming Soon
PREP Performance
Build form, build pace
Graded Running
Run 25–30 minutes continuous · Zone 2–3
Highest volume week
▶ Watch
Video Coming Soon
PREP Performance
Total weekly running: Mon 20 min + Fri 25–30 min = ~45–50 min
Introduce 2 × 3 minutes Zone 3 efforts within the run (fartlek style — no formal structure)
Cadence: habitual + 7–10% — free-run for full session, check watch periodically
Soreness rule applies — this is the highest volume week, monitor closely
Post Run
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus stretch
SL Raised Heel Bridge
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Decompression
SATURDAY
Load Carriage — Progressive Load
▼
Session Overview
Flat Terrain March · 35 minutes continuous
Load: 10–12 kg (if W2 was pain free)
▶ Watch
Video Coming Soon
PREP Performance
Grade and speed are primary progression tools
Cadence cue maintained — begin to introduce mild incline if available
Apply soreness rule — tibial pain post-march = step back load next session
Post-March Recovery
Full stretch and mobility
▶ Watch
Video Coming Soon
PREP Performance
Runners stretch 60 seconds each side
Calf stretch 45 seconds each side
Foam roll lower body — 60 seconds each segment
SUNDAY
Rest
▼
Full rest. Light walking only if comfortable.
Goal
Deload and Return-to-Duty testing
Focus
Final clearance for return to military training
Conditioning
Deload across all modalities
MONDAY
Lower Shank Maintenance + Deload Run
▼
Warm Up
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive knee forward
Big Toe Extension Stretch
12 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Gentle stretch
Deload Run
Easy 10 minutes continuous run · Zone 1–2
Reduced volume
▶ Watch
Video Coming Soon
PREP Performance
Quality over distance
Cadence cues maintained
Shank Maintenance · 2 Sets
SL Calf Raise — Off Step
2 × 8 each side · Easy
▶ Watch
Video Coming Soon
PREP Performance
Light stimulus only — flush before testing
FHL Foot Bridge
3 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Big toe drive
Finish
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
TUESDAY
Off-Feet · Deload (Easy Zone 1/2)
▼
Session Overview
Warm Up · 5 minutes Zone 1
Easy spin
▶ Watch
Video Coming Soon
PREP Performance
Bike, walk or swim
Main · 15 minutes Zone 1–2
Easy, fully nasal
▶ Watch
Video Coming Soon
PREP Performance
Minimal intensity — prepare for testing
Cool Down · 5 minutes
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
WEDNESDAY
Whole Body — Deload
▼
Warm Up
Hip Flexor Stretch
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Tall kneeling
Banded Crab Walks
30 seconds
▶ Watch
Video Coming Soon
PREP Performance
Glute med activation
A Block · 2 Sets (Deload)
SL Hip Thrust
10 reps each side · Moderate load
▶ Watch
Video Coming Soon
PREP Performance
Reduce load and volume
Copenhagen Plank Hold
20 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Maintain pattern
B Block · 2 Sets
Suitcase Carry — 20m each side
Moderate load
▶ Watch
Video Coming Soon
PREP Performance
Reduce load
SL Step-Up
8 reps each side · Bodyweight
▶ Watch
Video Coming Soon
PREP Performance
Bodyweight only
Mobility Finisher
Dorsiflexion Self-Mobs (Band/Belt)
2 × 10 reps each side at end-range
▶ Watch
Video Coming Soon
PREP Performance
End-range work
THURSDAY
Off-Feet · Deload (Neuromuscular Activation Only)
▼
Session Overview
Warm Up · 8 minutes Zone 1→2
Progressive build
▶ Watch
Video Coming Soon
PREP Performance
Bike or ski erg
Main · 4 × 8 second Maximal Sprints
2 minutes full recovery
▶ Watch
Video Coming Soon
PREP Performance
Keep nervous system primed ahead of testing
Zero lactate accumulation
Cool Down · 8 minutes Zone 1–2
Easy flush
▶ Watch
Video Coming Soon
PREP Performance
FRIDAY
Deload Running Session
▼
Warm Up
Ankle Rocker
15 reps each side
▶ Watch
Video Coming Soon
PREP Performance
Drive knee forward
Stride-Outs
4 × 40m · Easy
▶ Watch
Video Coming Soon
PREP Performance
Form focus
Deload Run
Run 15 minutes easy · Zone 1–2 only
40% reduction in running volume
▶ Watch
Video Coming Soon
PREP Performance
Maintain cadence habits
If any lingering symptoms from W3 — further reduce or skip entirely
Post Run
Runners Stretch
60 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Full duration
Calf Stretch (Bent Knee)
45 seconds each side
▶ Watch
Video Coming Soon
PREP Performance
Soleus stretch
SATURDAY
Load Carriage — Deload (Short Easy March)
▼
Session Overview
Flat Terrain March · 20 minutes easy
Bodyweight or very light pack (5 kg max)
▶ Watch
Video Coming Soon
PREP Performance
Flush fatigue
Reinforce technique and posture cues without fatigue accumulation
Post-March Recovery
Full lower body stretch and mobility
▶ Watch
Video Coming Soon
PREP Performance
10–15 minutes of full mobility work
SUNDAY
Return-to-Duty Testing
▼
End of Block 3 Testing — Return to Duty Criteria
KTW (Knee-to-Wall) Assessment
Both sides — record measurement
▶ Watch
Video Coming Soon
PREP Performance
Target: greater than 10cm bilaterally
SL Calf Raise Endurance
Maximum reps each side @ 60bpm
▶ Watch
Video Coming Soon
PREP Performance
Target: 30+ each side
Continuous Run Test · 30 minutes
Pain free at Zone 2
▶ Watch
Video Coming Soon
PREP Performance
Two consecutive sessions to clear
Cadence Check
At comfortable pace
▶ Watch
Video Coming Soon
PREP Performance
Target: greater than 170 steps per minute
Load Carriage Test · 30 minutes
10–12 kg pain free
▶ Watch
Video Coming Soon
PREP Performance
No symptoms during or after
Return to Duty Criteria — All Must Be Met
Symptom Status
Reflect honestly
▶ Watch
Video Coming Soon
PREP Performance
No night pain, rest pain or next-morning symptoms
Posterior chain benchmark: SL hip thrust RPE 8 at body weight equivalent
Clinician and individual agreement that training demands can be safely met