Breathe Deep · Cleaner Reps · Less Drama

Work Capacity Model · Tendon-Safe · Economy-Building

Program

Progression

Sections

Injury

Apply daily

Run first. Strength next. Structure stays clean. Strength first. No running until cleared. Structure stays clean.

Execution Order

Run first
Walk 2 to 3 min
Tue only: Power block immediately after walk, before 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 → dead hang → step off bar 10–20 sec → front lever progression
Order Strength → Straight-Arm Block → Core
No added sets
No added exercises

Intensity

Stop with 1–2 in reserve
No grinding reps
Tempo stays controlled

Running

No long run distance and strength difficulty 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) and single-leg RDL (Thu) suspended
If leg raises, hollow hold, flutter kicks, 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, reduce leverage 1 step 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
Control earns progression — all sets at top rep range, clean form, 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 10–15% for 1 week. See Progression for criteria
Saturday: protect the long run — keep strength minimal, skip if fatigued

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 · 45–60 sec
Lunge · 45 sec each side
Hang · 30–60 sec
Rest between positions · 15–30 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

4 mi run · moderate Strength only · no run

Power

Broad jump · 3 × 4–6
Rest 120 sec
Clap push-up · 3 × 4–6
Rest 120 sec

Strength

Push-up (feet flat) · 3 × 8–12
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause rest 75–90 sec
Pull-up progression (band-assisted or negative) - 3 sets, 4–6 reps
Tempo 3 sec down, 1 sec hold at top, 1 sec up. Use least assistance that still allows RIR 1–2 on set 3. rest 120 sec
Split squat · 3 × 8–12 per leg
Tempo 3 sec down, 2 sec pause, 1 sec up, 0 sec pause rest 75–90 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec scapular-engaged hang
No rest — flow directly into dead hang
Dead hang with shoulder engagement · 2 × 30–45 sec
Rest 90 sec
Front lever tuck (or advanced tuck) · 2 × 8–15 sec
Rest 120 sec

Core A

Leg raises → hollow hold → flutter kicks · 3 × 30 sec each
Rest 45 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Side plank raises - 1 set, 45 sec each side

5K run · moderate Strength only · no run

Strength

Diamond push-up · 3 × 8–12
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause rest 75–90 sec
Pike push-up · 3 × 6–10
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause rest 90 sec
Cossack squat · 3 × 6–8 per side
Tempo 3 sec down, 1 sec pause, 2 sec up, 0 sec pause rest 60–75 sec
Band row · 3 × 10–15
Tempo 2 sec pull, 1 sec squeeze, 3 sec down, 0 sec pause rest 75–90 sec
Bodyweight triceps extension · 3 × 10–15
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause rest 60–75 sec

Core B

Dragon flag progression · 3 × 2–4
Tempo 5 sec down, 0 sec pause, controlled up, 0 sec pause rest 75–90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
L-sit (or progression) · 3 × 15–30 sec
Rest 60 sec
Side plank raises - 1 set, 45 sec each side

5K run · steady Strength only · no run

Strength

Slow eccentric pull-up · 3 × 4–6
Tempo 5 sec down, 1 sec hold at top, 1 sec up. Jump or step to top position — eccentric only. rest 120 sec
Inverted row (underhand) · 3 × 8–12
Tempo 2 sec pull, 1 sec hold, 3 sec down, 1 sec reset rest 90 sec
Wall sit · 3 × 60 sec
Rest 60 sec
Single-leg RDL (ring-assisted) · 3 × 8–10 per leg
Tempo 3 sec down, 1 sec pause, controlled up. Use rings for balance assist only — drive through hip, not upper body. rest 90 sec
Single-leg RDL suspended — return when sciatica clears
Planche lean · 2 × 20–30 sec
Active protraction throughout — scapulae spread apart, chest does not sink rest 60 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec scapular-engaged hang
No rest — flow directly into dead hang
Dead hang with shoulder engagement · 2 × 30–45 sec
Rest 90 sec
Front lever tuck (or advanced tuck) · 2 × 8–15 sec
Rest 120 sec

Core A

Leg raises → hollow hold → flutter kicks · 3 × 30 sec each
Rest 45 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Side plank raises - 1 set, 45 sec each side

5K run · easy to moderate Strength only · no run

Strength

Single-leg hip hinge (ring-assisted) · 3 × 8–10 per leg
Tempo 3 sec down, 1 sec pause, controlled up rest 90 sec

Ab Rollout

Ab rollout · 3 × 8–12
Tempo 3 sec out, 1 sec pause, 3 sec back, 0 sec pause rest 90 sec

Straight-Arm Block

Grip warm-up · 15 sec passive hang, step off, 10 sec scapular-engaged hang
No rest — flow directly into dead hang
Dead hang with shoulder engagement · 2 × 30–45 sec
Rest 90 sec
Front lever tuck (or advanced tuck) · 2 × 8–15 sec
Rest 120 sec

Core B

Dragon flag progression · 3 × 2–4
Tempo 5 sec down, 0 sec pause, controlled up, 0 sec pause rest 75–90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
L-sit (or progression) · 3 × 15–30 sec
Rest 60 sec
Side plank raises - 1 set, 45 sec each 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

When all sets hit the top rep range cleanly for 2 consecutive weeks, increase leverage or range 1 step
Do not add sets
If stalled, slow the eccentric before increasing difficulty

Vertical Pull Pathway

Band-assisted pull-up → negative pull-up (5 sec down) → full pull-up → archer pull-up
Advance to next step when current step is stable for 2 consecutive weeks at RIR 1–2 on all 3 sets

Holds

Add 5 sec per week until the top range
Stable for 2 consecutive weeks, move to a harder variation

Straight-Arm

Progress front lever only when the current hold is stable without shaking
Never increase hold time and leverage in the same week
Front lever milestone sequence: tuck hold → advanced tuck (hips at 90°, knees less bent) → straddle or one-leg
Advanced tuck exit criteria: 15 sec stable hold for 2 consecutive weeks
Log hold quality per set. If set 2 drops more than 3 sec from set 1, rest was insufficient — add 30 sec next session

Running

Increase long run every 3–4 weeks by +1 km per event, max 10% of total weekly mileage
Every 4th week hold mileage for adaptation

Deload

Every 6–8 weeks, reduce strength intensity 10–15% for 1 week

Apply daily

Build Capacity · Add Strength · Hold Form

Execution Order

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

Intensity

Stop with 1–2 reps in reserve
No grinding reps
Tempo stays controlled

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

Wednesday run is easy — conversational pace
If run performance drops for 2 consecutive weeks, reduce strength intensity for 1 week

Sciatica Protocol

No running until pain-free walking at normal pace for 48 hrs minimum
Nordic curl (eccentric) suspended
If hollow hold or hanging knee raise reproduce sciatic symptoms — drop individually and substitute dead bug 2 sets, 8–10 reps per side

Joints

If irritation appears, regress to an easier variation 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
Earn progression — both sets at top rep range, clean form, clean tempo, 2 consecutive weeks
Every 5 weeks: planned deload — 1 set per exercise at same intensity, or 2 sets at bottom of rep range

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

Push-up (floor, full range) · 2 × 8–12
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec hold rest 90 sec
Inverted row (overhand, feet elevated on bench) · 2 × 6–10
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec hold rest 90 sec
Dip (parallel bars, assisted if needed) · 2 × 6–10
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec hold rest 120 sec

Straight-Arm Block

Dead hang with shoulder engagement · 2 × 30–45 sec
Rest 90 sec
Front lever tuck hold · 2 × 8–15 sec
Rest 120 sec

Core

Tuck dragon flag · 2 × 4–6
Tempo 3 sec down, 1 sec pause, controlled up rest 90 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

Earn progression

Strength

When both sets hit the top rep range with clean form and clean tempo for 2 consecutive weeks, progress
Progression order: reps → harder variation → slower tempo
Never add a 3rd set

Push-Up Pathway

Floor push-up → deficit push-up (hands on parallettes) → archer push-up progression

Pull-Up Pathway

Band-assisted pull-up → full pull-up → slow eccentric pull-up (5 sec down)

Dip Pathway

Assisted parallel bar dip → full dip → dip with tempo (3-1-1-0)

Squat Pathway

Split squat → assisted shrimp squat → full shrimp squat

Nordic Curl Pathway

Eccentric-only (slow lower, push back up) → partial range concentric → full Nordic

Front Lever Pathway

Tuck hold → advanced tuck (hips at 90°) — advance only when 15 sec stable for 2 consecutive weeks

Isometric Holds

Add 2–3 sec per week
Stable for 2 consecutive weeks, then progress

Running

Increase Wednesday run by 0.5K every 3–4 weeks, max 5K

Deload

Every 5 weeks: 1 set per exercise at same intensity, or 2 sets at bottom of rep range

Apply daily

Build Muscle · Add Strength · Stay Tight

Execution Order

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

Intensity

All working sets at RIR 1
No grinding reps
Tempo stays controlled

Tempo

Default: 3-1-1-0 — 3 sec eccentric, 1 sec pause, 1 sec concentric, no pause at top
Do not rush tempo to hit a rep number — reduce reps before reducing tempo

Rest Between Sets

Compounds: 2:00–2:30
Accessory / holds: 1:30–2:00
Full recovery between sets — you only get 2

Sciatica Protocol

Nordic curl (eccentric) suspended
If hollow hold or hanging knee raise reproduce sciatic symptoms — drop individually and substitute dead bug 2 sets, 8–10 reps per side

Joints

If irritation appears, regress to an easier variation 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
Earn progression — both sets at top rep range, clean form, clean tempo, 2 consecutive weeks
Every 5 weeks: planned deload — 1 set per exercise at same intensity, or 2 sets at bottom of rep range

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

Push-up (floor, full range) · 2 × 8–12
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec holdrest 120 sec
Inverted row (overhand, feet elevated on bench) · 2 × 6–10
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec holdrest 120 sec
Dip (parallel bars, assisted if needed) · 2 × 6–10
Tempo 3 sec down, 1 sec hold, 1 sec up, 0 sec holdrest 150 sec

Straight-Arm Block

Dead hang with shoulder engagement · 2 × 30–45 sec
Rest 90 sec
Front lever tuck hold · 2 × 8–15 sec
Rest 120 sec

Core

Tuck dragon flag · 2 × 4–6
Tempo 3 sec down, 1 sec pause, controlled uprest 90 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

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

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Breathe Deep · Cleaner Reps · Less Drama

Apply daily

Morning · decompress and activate

Rest + Mobility

4 mi run · moderate Strength only · no run

5K run · moderate Strength only · no run

5K run · steady Strength only · no run

Rest + Mobility

Long run · easy Strength only · no run

5K run · easy to moderate Strength only · no run

Evening · release and extend

Earn progression

Apply daily

Morning · decompress and activate

Upper A · Horizontal Emphasis

Lower A · Squat + Posterior Chain

Run · 3–5K easy Rest · no run

Upper B · Vertical Emphasis

Lower B · Hinge + Unilateral

Rest

Rest

Evening · release and extend

Earn progression

Apply daily

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