Training Plan
12-Week Return to Sport Plan
Aerobic Capacity | Tissue Capacity | Movement Capacity
When life or injuries derail your athletic journey, regaining momentum can be challenging, if not downright frustrating. This plan is designed to be a gradual on-ramp back to performance so you can not only return to your sport and passions as quickly as possible, but also stay injury free.
Following our full-spectrum training method, this plan provides a gentle progression to help you rebuild your aerobic capacity, tissue capacity, and movement capacity for improved biomechanics, injury resilience, and a return to natural patterns of human locomotion. It weaves each element into your schedule, with minimal equipment, so you can train at home or wherever you are in the world.
Every training plan includes Athlete IQ, aerobic, and strength training sessions, along with detailed coach notes, exercise video demonstrations, and a personal digital training log. The plan is yours for life. Start it whenever you want and repeat it as many times as you’d like.
MONDAY
Aerobic Workout
Zone 1. Walk or hike at a slow and steady pace. Avoid rests and spiking heart rate.
TUESDAY
Strength Workout
WEDNESDAY
Aerobic Workout
Zone 1. Swim if access allows, otherwise another zone 1 walk/hike.
THURSDAY
Strength Workout
FRIDAY
Aerobic Workout
Zone 1. Walk or hike at a slow and steady pace. Avoid rests and spiking heart rate.
SATURDAY
Strength Workout
SUNDAY
Aerobic Workout
Longer Zone 1. Swim if access allows, otherwise another zone 1 walk/hike.
Human physiology is remarkable. From split-second explosiveness to incredible feats of endurance, the breadth of our athletic capacity makes us unique in the animal kingdom. If the study of human biology tells us one thing, it’s that we are built for well-rounded performance. But when it comes to training, too many athletes get stuck in the middle, going a bit too hard, yet at the same time not hard enough.
We’ve seen professional climbers who can’t run a mile and elite-level marathoners who can’t shovel their own driveways. Hyper-specialization comes at a significant cost—and limits overall athletic performance.
Training should add more to your life than it takes away. We believe that achieving your athletic potential requires a full-spectrum approach, no matter your sport or passions. Our method is designed to optimize the contribution of all three energy systems; increase your biomechanics, coordination, and elasticity; and elevate your innate athleticism for peak performance.
Aerobic Capacity | Tissue Capacity | Movement Capacity