Sharp Output · Clean Lines · No Fade

Peak Density Model · Standards-First · Pace-Managed

Program

Progression

Sections

Injury

Apply daily

Run first. Strength next. Precision over drama. Strength first. No running until cleared. Precision over drama.

Execution Order

Run first
Walk 2–3 min
Tue only: Power block immediately after walk, before Primary Strength
Start strength ~5 min post-run
Begin sessions directly with strength — no run, no walk
Warm-up sets: 1 set at ~50% effort before each compound movement — not counted toward working sets
Grip warm-up → active dead hang → step off bar 10–20 sec → front lever progression
Order Primary Strength → Straight-Arm Block → Core
No added sets
No added exercises

Intensity

Stop with 0–1 reps in reserve — at the first sign of form degradation
No grinding reps

Running

Maintain 80/20 intensity distribution
No mileage and strength complexity increases in the same week
If HR at a fixed pace rises more than 5% over 2 consecutive weeks on the same route and conditions, treat as equivalent to a pace drop — reduce strength intensity for 1 week

Sciatica Protocol

No running until pain-free walking at normal pace for 48 hrs minimum
Power block (Tue), Nordic curl (Thu), and single-leg RDL (Sun) suspended
If hanging leg raises or dragon flag reproduce sciatic symptoms — drop individually and substitute dead bug 2 sets, 8–10 reps per side
Piriformis and hip external rotator work added to Mon and Fri

Joints

If irritation appears, regress one level immediately for 7 days
Maintain frequency

Pull · Push Balance

If horizontal push sets exceed horizontal pull sets in any week, cut 1 push set — not 1 pull set

Non-Negotiables

No failure training
No ego progression
Precision over effort — top range stable, form intact, 0–1 RIR on all sets for 2 consecutive weeks. See Progression for full criteria
Tempo = eccentric / pause / concentric / pause — expressed in seconds per phase
Every 6–8 weeks: planned deload — reduce strength intensity 15–20% and remove 1 quality run for 1 week. See Progression for criteria
Saturday: protect the long run — keep strength minimal, skip if fatigued

Apex benchmark targets

Front lever · 20 sec straddle
L-sit · 45 sec
Dragon flag - 6 strict reps
One-arm push-up - 6 clean per side
10K - sub 40
Half marathon - sub 90
Volume stays fixed. Complexity increases. Precision defines advancement

Morning · decompress and activate

Do before any training or prolonged sitting.

Supine knee-to-chest · 30 sec each side
Releases lumbar and SI joint compression from sleep position
Supine figure-4 stretch · 45 to 60 sec each side
Piriformis and hip external rotators
Cat-cow · 10 slow cycles
Tempo 3 sec into flexion, 3 sec into extensionLumbar mobility restoration, not stretching. Full range, no forcing
Bird dog · 2 × 8 to 10 per side
Tempo 2 sec extend, 2 sec hold at parallel, 2 sec returnActivates deep lumbar stabilizers without loading the nerve
Dead bug · 2 × 8 to 10 per side
Tempo 2 sec extend, 2 sec hold, 2 sec returnSame principle as bird dog but supine. The most important exercises on this list

Rest + Mobility

Downward Dog · 60 sec
Horse Stance · 60 sec
Resting Squat · 60 sec
Crab Position · 60 sec
Deep lunge · 60 sec each side
Active hang · 45–60 sec
Rest between movements · 20–30 sec
― Sciatica additions ―
Pigeon pose · 60 sec each side
Supine figure-4 stretch · 60 sec each side
Side-lying hip external rotation · 2 × 15 each side

5 mi aerobic · strong but controlled Strength only · no run

Power

Broad jump · 2 × 5
Rest 120 sec
Clap push-up or plyo archer · 2 × 5
Rest 120 sec

Primary Strength

Archer push-up (feet flat) · 2 × 6–10 per arm
Tempo 3 sec down, 1 sec pause, 1 sec up rest 120 sec
Front lever row (advanced tuck to straddle) - 2 sets, 4 to 8 reps
Tempo 3 sec pull, 2 sec hold, 3 sec down rest 120 sec
Pistol squat (controlled) · 2 × 6–8 per leg
Tempo 4 sec down, 1 sec pause, 1 sec up rest 120 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang · 2 × 45–60 sec
Rest 90 sec
Front lever (advanced tuck or straddle) - 2 sets, 10–20 sec
Rest 150 sec

Core

Hanging leg raise (to bar if capable) - 2 sets, 8 to 12 reps
Tempo 2 sec up, 1 sec hold, 3 sec down rest 75 sec
L-sit (floor or parallettes) · 2 × 30–45 sec
Rest 60 sec

5K pace-focused session Strength only · no run

Primary Strength

One-arm push-up progression · 2 × 4–8 per side
Tempo 3 sec down, 1 sec pause, 1 sec up rest 120 sec
Handstand push-up (wall or free) · 2 × 4–8
Tempo 3 sec down, 1 sec pause, 1 sec up rest 120 sec
Cossack squat · 2 × 6–8 per side
Tempo 3 sec down, 1 sec pause, 2 sec up rest 90 sec
Ring row (feet elevated) · 2 × 8–10
Tempo 2 sec pull, 2 sec hold, 3 sec down rest 90 sec

Core

Dragon flag (strict or advanced eccentric) - 2 sets, 3 to 6 reps
Tempo 6 sec down, controlled up rest 90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Hanging around the world · 2 × 6–8 each direction
Controlled arc, brief top pause, no swing rest 75 sec

5 mi steady Strength only · no run

Primary Strength

Slow-tempo push-up (feet elevated) · 2 × 6–8
Tempo 6 sec down, 2 sec pause, 2 sec up rest 120 sec
Inverted row (feet elevated, overhand) - 2 sets, 8 to 10 reps
Tempo 2 sec pull, 2 sec hold, 4 sec down rest 120 sec
Weighted pull-up · 2 × 4–6
Tempo 2 sec up, 1 sec hold, 4 sec down Add 2.5–5 kg. Stop at first form break — chin must clear bar, full extension at bottom. rest 150 sec
Shrimp squat or advanced pistol · 2 × 6–8 per leg
Tempo 4 sec down, 1 sec pause, 1 sec up rest 120 sec
Nordic curl (eccentric or full) · 2 × 3–5
Tempo 5 sec down, partner or anchor assist on return. Full concentric if capable — otherwise eccentric only. rest 150 sec
Nordic curl suspended — return when sciatica clears
Planche lean (deep lean) · 2 × 30–45 sec
Active protraction throughout — scapulae spread apart, chest does not sink. Not a passive lean. rest 90 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang · 2 × 45–60 sec
Rest 90 sec
Front lever (straddle progression) · 2 × 12–20 sec
Rest 150 sec

Core

Toes-to-bar or strict hanging L-raise - 2 sets, 8 to 12 reps
Rest 75 sec

5K moderate Strength only · no run

Posterior

Single-leg RDL (bodyweight or ring-assisted) - 2 sets, 8–10 reps per leg
Tempo 3 sec down, 1 sec pause, controlled up. Drive hip back — not chest down. rest 90 sec
Single-leg RDL suspended — return when sciatica clears

Ab Rollout

Ab rollout (full range) · 2 × 10–15
Tempo 3 sec out, 1 sec pause, 3 sec back rest 90 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang · 2 × 45–60 sec
Rest 90 sec
Front lever (advanced tuck to straddle) - 2 sets, 12–20 sec
Rest 150 sec

Core

L-sit (floor or parallettes) · 2 × 30–45 sec
Rest 60 sec
Hanging around the world · 2 × 6–8 each direction
Controlled arc, brief top pause, no swing rest 75 sec

Evening · release and extend

Do after the day's training or sitting load.

Pigeon pose · 60 to 90 sec each side
Or supine figure-4 if pigeon is too aggressive. Felt in the glute, not lower back or down the leg
Prone press-up (McKenzie extension) · 2 × 8 to 10
Tempo 1 sec up, 10 sec hold at top, 2 sec downPress upper body up; pelvis stays on floor. Skip if it increases leg pain
Glute bridge · 2 × 15
Tempo 1 sec up, 2 sec hold at top, 2 sec downRhythmic contraction, not a sustained hold. Glute medius and posterior chain
Side-lying clamshell · 2 × 15 each side
Tempo 2 sec up, 1 sec hold, 2 sec downBand optional. Hip external rotation strength. Addresses piriformis-mediated sciatica
90-90 hip stretch · 60 sec per side
Combined hip internal and external rotation restriction

Apply daily

Run Strong · Lift Hard · Finish Clean

Execution Order

Warm-up: 1 easy set per compound before working sets — not counted
Grip warm-up → active dead hang → step off bar 10–20 sec → front lever progression
Order Strength → Straight-Arm Block → Core
No added sets
No added exercises

Intensity

All working sets at RIR 0–1 — at the first sign of form degradation
No grinding reps

Tempo

Tempo = eccentric / pause / concentric / pause — expressed in seconds per phase
Do not rush tempo to hit a rep number — reduce reps before reducing tempo

Running

Runs protect strength, not the other way around
Wednesday run is strictly easy — conversational pace
Saturday long run is strictly easy — slow down if heavy
Never increase long run distance and strength difficulty in the same week
Optional 3rd run (Sunday easy 5K) only if strength metrics hold for 2 consecutive weeks

Sciatica Protocol

No running until pain-free walking at normal pace for 48 hrs minimum
Nordic curl and single-leg hip thrust suspended
If dragon flag, toes-to-bar, or leg raise chain reproduce sciatic symptoms — drop individually and substitute dead bug 2 sets, 8–10 reps per side

Joints

If irritation appears, regress one level immediately for 7 days
Maintain frequency

Push · Pull Balance

If horizontal push sets exceed horizontal pull sets in any week, cut 1 push set

Non-Negotiables

No failure training
No ego progression
Hard cap: 2 working sets per exercise — progress through intensity, not volume
Precision over effort — top range stable, form intact, 0–1 RIR on all sets for 2 consecutive weeks
Every 4th week: planned deload — 1 set per exercise at same intensity, remove 1 run

Apex benchmark targets

Front lever — 20 sec straddle
L-sit — 45 sec
Dragon flag — 6 strict reps
One-arm push-up — 6 clean per side
Volume stays fixed. Complexity increases. Precision defines advancement.

Morning · decompress and activate

Do before any training or prolonged sitting.

Supine knee-to-chest · 30 sec each side
Releases lumbar and SI joint compression from sleep position
Supine figure-4 stretch · 45 to 60 sec each side
Piriformis and hip external rotators
Cat-cow · 10 slow cycles
Tempo 3 sec into flexion, 3 sec into extensionLumbar mobility restoration, not stretching. Full range, no forcing
Bird dog · 2 × 8 to 10 per side
Tempo 2 sec extend, 2 sec hold at parallel, 2 sec returnActivates deep lumbar stabilizers without loading the nerve
Dead bug · 2 × 8 to 10 per side
Tempo 2 sec extend, 2 sec hold, 2 sec returnSame principle as bird dog but supine. The most important exercises on this list

Upper A · Horizontal Emphasis

Strength

One-arm push-up progression · 2 × 4–8 per side
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec hold rest 150 sec
Front lever row (advanced tuck to straddle) · 2 × 4–8
Tempo 3 sec pull, 2 sec hold, 3 sec down rest 150 sec
Deep dip (parallel bars, full depth) · 2 × 6–8
Tempo 4 sec down, 1 sec hold, 1 sec up, 0 sec hold rest 150 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang · 2 × 45–60 sec
Rest 90 sec
Front lever (advanced tuck or straddle) · 2 × 12–20 sec
Rest 150 sec

Core

Full dragon flag · 2 × 4–6
Tempo 5 sec down, 1 sec pause, controlled up rest 120 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side

Upper B · Vertical Emphasis

Strength

Archer pull-up · 2 × 4–6 per arm
Tempo 2 sec up, 1 sec hold, 4 sec down rest 180 sec
Wall HSPU (or freestanding progression) · 2 × 4–8
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec hold rest 150 sec
Chin-up (slow tempo) · 2 × 6–10
Tempo 5 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 150 sec
Pseudo-planche push-up (deep lean) · 2 × 6–10
Hands by hips, lean forward. Tempo 4 sec down, 1 sec hold, 2 sec up, 0 sec hold rest 150 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang · 2 × 45–60 sec
Rest 90 sec
Front lever (straddle progression) · 2 × 12–20 sec
Rest 150 sec

Core

Toes-to-bar (or strict hanging L-raise) · 2 × 8–12
Tempo 2 sec up, 1 sec hold, 3 sec down rest 90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side

Evening · release and extend

Do after the day's training or sitting load.

Pigeon pose · 60 to 90 sec each side
Or supine figure-4 if pigeon is too aggressive. Felt in the glute, not lower back or down the leg
Prone press-up (McKenzie extension) · 2 × 8 to 10
Tempo 1 sec up, 10 sec hold at top, 2 sec downPress upper body up; pelvis stays on floor. Skip if it increases leg pain
Glute bridge · 2 × 15
Tempo 1 sec up, 2 sec hold at top, 2 sec downRhythmic contraction, not a sustained hold. Glute medius and posterior chain
Side-lying clamshell · 2 × 15 each side
Tempo 2 sec up, 1 sec hold, 2 sec downBand optional. Hip external rotation strength. Addresses piriformis-mediated sciatica
90-90 hip stretch · 60 sec per side
Combined hip internal and external rotation restriction

Earn progression

Strength

Progress only when top range is stable for 2 consecutive weeks with 0–1 RIR
Increase lever difficulty, range, or tempo control before any rep increase
Volume never increases

One-Arm Push-Up Pathway

Archer push-up → one-arm push-up (elevated) → one-arm push-up (floor) → one-arm push-up with tempo (4-1-1-0)

Pull-Up Pathway

Weighted pull-up → L-sit pull-up → archer pull-up → one-arm pull-up negative

HSPU Pathway

Pike push-up (feet on bench) → wall HSPU negative → wall HSPU → freestanding HSPU

Front Lever Pathway

Advanced tuck → single-leg extend → straddle → full front lever
Never increase hold time and leverage in the same week
Log hold quality per set — if set 2 drops more than 3 sec from set 1, rest was insufficient, add 30 sec

L-Sit Pathway

Full L-sit → V-sit progression

Dragon Flag Pathway

Straddle dragon flag → full dragon flag → full dragon flag with 6 sec eccentric

Running

Long run increases every 3–4 weeks by 1K, max 15K
Alternate build and consolidation weeks
Quality pace tightens by 5–10 sec per mile only when stable for 2 consecutive weeks

Deload

Every 4th week: 1 set per exercise at same intensity, remove 1 run
If joints ache, reps regress, or motivation drops — deload early

Apply daily

Build Strength · Show Density · Finish Hard

Execution Order

Warm-up: 1 easy set per compound before working sets — not counted
Grip warm-up → active dead hang → step off bar 10–20 sec → front lever progression
Order Strength → Straight-Arm Block → Core
No added sets
No added exercises

Intensity

All working sets at RIR 0–1 — at the first sign of form degradation
No grinding reps

Tempo

Default: 4-5 sec eccentrics on peak exercises
Do not rush tempo to hit a rep number — reduce reps before reducing tempo

Rest Between Sets

Heavy compounds: 3:00–3:30
Moderate compounds: 2:30–3:00
Accessory / isometric holds: 2:00–2:30
Full recovery between sets is non-negotiable

Sciatica Protocol

Nordic curl and single-leg hip thrust suspended
If dragon flag, toes-to-bar, or leg raise chain reproduce sciatic symptoms — drop individually and substitute dead bug 2 sets, 8–10 reps per side

Joints

If irritation appears, regress one level immediately for 7 days
Maintain frequency

Push · Pull Balance

If horizontal push sets exceed horizontal pull sets in any week, cut 1 push set

Non-Negotiables

No failure training
No ego progression
Hard cap: 2 working sets per exercise — progress through intensity, not volume
Precision over effort — top range stable, form intact, 0–1 RIR on all sets for 2 consecutive weeks
Every 5th week: planned deload — 1 set per exercise at same intensity

Apex benchmark targets

Front lever — 20 sec straddle
L-sit — 60 sec
Dragon flag — 8 strict reps
One-arm push-up — 8 clean per side
Full Nordic curl — 8 strict reps
Volume stays fixed. Complexity increases. Precision defines advancement.

Morning · decompress and activate

Do before any training or prolonged sitting.

Supine knee-to-chest · 30 sec each side
Releases lumbar and SI joint compression from sleep position
Supine figure-4 stretch · 45 to 60 sec each side
Piriformis and hip external rotators
Cat-cow · 10 slow cycles
Tempo 3 sec into flexion, 3 sec into extensionLumbar mobility restoration, not stretching. Full range, no forcing
Bird dog · 2 × 8 to 10 per side
Tempo 2 sec extend, 2 sec hold at parallel, 2 sec returnActivates deep lumbar stabilizers without loading the nerve
Dead bug · 2 × 8 to 10 per side
Tempo 2 sec extend, 2 sec hold, 2 sec returnSame principle as bird dog but supine. The most important exercises on this list

Upper A · Horizontal Emphasis

Strength

One-arm push-up progression · 2 × 4–8 per side
Tempo 4 sec down, 1 sec hold, 1 sec up, 0 sec holdrest 180 sec
Front lever row (advanced tuck to straddle) · 2 × 4–8
Tempo 3 sec pull, 2 sec hold, 3 sec downrest 180 sec
Deep dip (parallel bars, full depth) · 2 × 6–8
Tempo 5 sec down, 1 sec hold, 1 sec up, 0 sec holdrest 180 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang · 2 × 45–60 sec
Rest 90 sec
Front lever (advanced tuck or straddle) · 2 × 12–20 sec
Rest 150 sec

Core

Full dragon flag · 2 × 4–8
Tempo 5 sec down, 1 sec pause, controlled uprest 150 sec
Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side

Evening · release and extend

Do after the day's training or sitting load.

Pigeon pose · 60 to 90 sec each side
Or supine figure-4 if pigeon is too aggressive. Felt in the glute, not lower back or down the leg
Prone press-up (McKenzie extension) · 2 × 8 to 10
Tempo 1 sec up, 10 sec hold at top, 2 sec downPress upper body up; pelvis stays on floor. Skip if it increases leg pain
Glute bridge · 2 × 15
Tempo 1 sec up, 2 sec hold at top, 2 sec downRhythmic contraction, not a sustained hold. Glute medius and posterior chain
Side-lying clamshell · 2 × 15 each side
Tempo 2 sec up, 1 sec hold, 2 sec downBand optional. Hip external rotation strength. Addresses piriformis-mediated sciatica
90-90 hip stretch · 60 sec per side
Combined hip internal and external rotation restriction

Disclaimer. This page is informational only. Not medical advice. Consult a qualified professional and train within your limits.

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Sharp Output · Clean Lines · No Fade

Apply daily

Apex benchmark targets

Morning · decompress and activate

Rest + Mobility

5 mi aerobic · strong but controlled Strength only · no run

5K pace-focused session Strength only · no run

5 mi steady Strength only · no run

Rest + Mobility

10–12 mi long run Strength only · no run

5K moderate Strength only · no run

Evening · release and extend

Earn progression

Apply daily

Apex benchmark targets

Morning · decompress and activate

Upper A · Horizontal Emphasis

Lower A · Squat + Posterior Chain

Run · 5–6K easy Rest · no run

Upper B · Vertical Emphasis

Lower B · Hinge + Unilateral

Long run · 8–12K easy Rest · no run

Rest · optional easy 5K Rest

Evening · release and extend

Earn progression

Apply daily

Apex benchmark targets

Morning · decompress and activate

Upper A · Horizontal Emphasis

Lower A · Squat + Posterior Chain

Rest

Upper B · Vertical Emphasis

Lower B · Hinge + Unilateral

Rest

Rest

Evening · release and extend

Earn progression