Training Plan

12-Week Return to Sport Plan

Aerobic Capacity | Tissue Capacity | Movement Capacity

Description:

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.

Details:

Package Includes:

Required Equipment:

Example Week - Foundation Phase

MONDAY

Aerobic Workout

Zone 1. Walk or hike at a slow and steady pace. Avoid rests and spiking heart rate.

TUESDAY

Strength Workout

  • Athlete IQ: Pull – Level 1 session
  • Ground Force Row
  • Starfish
  • Crawl
  • Stability Ball Baseline

WEDNESDAY

Aerobic Workout

Zone 1. Swim if access allows, otherwise another zone 1 walk/hike.

THURSDAY

Strength Workout

  • Athlete IQ: Recovery IQ
  • Forefoot Isometric
  • Isometric Pistol Squat
  • Short Crawl
  • Stability Ball Bronco

FRIDAY

Aerobic Workout

Zone 1. Walk or hike at a slow and steady pace. Avoid rests and spiking heart rate.

SATURDAY

Strength Workout

  • Athlete IQ: Push – Level 1 session
  • Single-Leg BW Squat
  • Knee to Elbow Plank
  • Long Crawl
  • Stability Ball Baseline

SUNDAY

Aerobic Workout

Longer Zone 1. Swim if access allows, otherwise another zone 1 walk/hike.

"I went for my first run in years, and it felt amazing. I couldn't believe it. It just felt really good, and I'm psyched on how my [injured] knee is feeling."
Michelle Parker
Samsara Athlete
“One of the main reasons I decided to join Samsara was an Achilles tendon injury that has bothered me for nearly 7 years. I've tried PT multiple times but always came up short. Now I can see the light at the end of the tunnel."
Ethan Judd
Samsara Athlete
“I went from knee surgery to standing on the summit of Denali in 364 days. All my training was with Samsara, and I felt well-prepared on the mountain.”
Leo Franchi
Samsara Athlete

Full-Spectrum Training Method

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. 

Training Plan

12-Week Return to Sport Plan

Aerobic Capacity | Tissue Capacity | Movement Capacity

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  • Core Strength

  • Rotational Stability

  • Full-Body Tension

MASTERING THE MOVE

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