The Comeback Protocol

Move well before you move heavy. Full depth, slow eccentric, own the pattern.

Lower Body

45–55 min · Gym

Exercise	Sets × Reps	Load	Notes
ACL Warm-Up (see Overview)
Goblet Squat	3 × 10	Moderate KB	Full depth. Pause at bottom.
Romanian Deadlift	3 × 10	RPE 6–7	Hinge. Hamstrings loaded.
Bulgarian Split Squat	3 × 8/side	BW or light DB	Knee tracks over toe. Slow eccentric.
Leg Curl (machine)	3 × 12	RPE 7	Hamstring isolation. ACL-protective.
Single Leg Calf Raise	2 × 15/side	BW	Full ROM. Running economy.
Farmer Carry	3 × 40m	Heavy DBs	Grip + trunk stability.

Barbell now. Load goes up, reps come down. Chase movement quality first, then weight.

Lower Body

50–60 min · Gym

Exercise	Sets × Reps	Load	Notes
ACL Warm-Up (see Overview)
Back Squat or Front Squat	4 × 6	RPE 7–8	Barbell now. Build to working weight.
Trap Bar DL or Conv. Deadlift	4 × 6	RPE 7–8	Pick your poison. Hinge hard.
Walking Lunge (DB)	3 × 10/side	RPE 7	Step-through pattern. Knee over toe.
Nordic Hamstring Curl	3 × 5	BW	Slow eccentric. ACL gold standard.
Single Leg RDL (DB)	3 × 8/side	RPE 7	Balance + posterior chain.
Suitcase Carry	3 × 40m/side	Heavy	Anti-lateral flexion. Grip.

Heavy triples. Build across sets. Top set should feel hard but not grinding.

Lower Body

50–60 min · Gym

Exercise	Sets × Reps	Load	Notes
ACL Warm-Up (see Overview)
Back Squat	5 × 3	RPE 8–9	Heavy triples. Build across sets.
Deadlift (your variant)	4 × 3	RPE 8–9	Match the squat intent. Heavy.
Rear Foot Elevated Split Squat	3 × 6/side	RPE 8	Loaded. DB or KB.
Nordic Hamstring Curl	3 × 6	BW	Build from Phase 2 volume.
Box Jump (step down)	3 × 5	BW	Power. Step down to protect knee.
Heavy Farmer Carry	3 × 50m	Max weight	Test your grip. Walk tall.

CARs first. Shoulder, scap, t-spine. Rebuild pressing volume before loading it.

Upper Body + Core

45–55 min · Gym

Exercise	Sets × Reps	Load	Notes
CARs: Shoulder, Scap, T-Spine (3 each)
Bench Press (BB or DB)	3 × 10	RPE 6–7	Rebuild pressing volume.
Cable Row or DB Row	3 × 12	RPE 7	Squeeze at end range.
DB Overhead Press	3 × 10	RPE 6–7	Standing. Brace hard.
Lat Pulldown or Pull-Up	3 × 8–10	RPE 7	Full ROM. No kipping.
Pallof Press	3 × 10/side	Light cable	Anti-rotation. BJJ transfer.
Dead Bug	3 × 8/side	BW	Exhale fully. Ribs down.

Heavier. Controlled eccentric on the press. Add weight to pull-ups if bodyweight is easy.

Upper Body + Core

50–60 min · Gym

Exercise	Sets × Reps	Load	Notes
CARs: Shoulder, Scap, T-Spine (3 each)
Bench Press (BB)	4 × 6	RPE 7–8	Heavier. Controlled eccentric.
Weighted Pull-Up or Lat PD	4 × 6–8	RPE 7–8	Add weight if BW is easy.
DB Incline Press	3 × 10	RPE 7	Hypertrophy volume. Upper chest.
Seated Cable Row (wide)	3 × 12	RPE 7	Squeeze scaps. 2 sec hold.
Landmine Press	3 × 8/side	RPE 7	Rotational stability. BJJ transfer.
Ab Wheel or Hanging Leg Raise	3 × 10	BW	Anti-extension. Exhale at top.
Face Pull	3 × 15	Light	Shoulder health. External rotation.

Heavy triples on bench and pull-up. Find your top set. Don't grind more than 1 rep.

Upper Body + Core

50–60 min · Gym

Exercise	Sets × Reps	Load	Notes
CARs: Shoulder, Scap, T-Spine (3 each)
Bench Press (BB)	5 × 3	RPE 8–9	Heavy triples. Find your top set.
Weighted Pull-Up	5 × 3	RPE 8–9	Belt or DB between feet.
Push Press (BB or DB)	3 × 5	RPE 8	Leg drive into overhead power.
Pendlay Row	3 × 6	RPE 8	Explosive pull from floor.
Landmine Rotation	3 × 8/side	Moderate	Rotational power. BJJ specificity.
L-Sit Hold or Toes to Bar	3 × max	BW	Peak core. Compete with yourself.
Band Pull-Apart	3 × 20	Light band	Prehab. High reps.

KB + Echo Bike hybrid. Garage session. Bike is the bridge between KB blocks, not a separate workout. 90s transition between modalities. Sprints build from the steady work. RPE 6-7. 55-60 min.

Warm-Up

5 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Easy Spin	1 × 3:00	Easy	Get the legs moving. Light effort.
KB Halo + Hip CARs	1 × 5 each	Light KB	Mobilize shoulders and hips.

Block 1: Hinge + Pull

~12 min

Exercise	Sets × Reps	Load	Notes
KB Swing	3 × 12	Moderate	Snap the hips. 45s rest between sets.
KB Row	3 × 12/arm	Moderate	Hinge position. Pull to hip. 45s rest.
90s transition: shake out, get on the bike

Block 2: Steady Bike

~7 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Steady	1 × 5:00	RPE 6	Consistent pace. Active recovery from KB work.
90s transition: get off bike, set up KB

Block 3: Squat + Press

~12 min

Exercise	Sets × Reps	Load	Notes
KB Goblet Squat	3 × 12	Moderate	Full depth. Pause at bottom. 45s rest.
KB Clean & Press	3 × 8/arm	Moderate	Different pattern from squat. 45s rest.
90s transition: shake out legs, get on the bike

Block 4: Bike Sprints (Ramp)

~7 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Build-Up	2 × 0:10	RPE 7	Ramp into it. 80% effort. 45s rest.
Echo Bike Sprint	3 × 0:15	RPE 8-9	Full send. 60s rest between sprints.
90s transition: catch your breath, set up KB

Block 5: KB Finisher

~10 min

Exercise	Sets × Reps	Load	Notes
KB Turkish Get-Up	2 × 3/side	Light-moderate	Quality over load. 60s rest.
KB Farmer's Carry	3 × 0:40	Heavy	Grip + core. 30s rest.

Finisher + Cooldown

8 min

Exercise	Sets × Reps	Load	Notes
Echo Bike All-Out	1 × 5:00	RPE 8	Empty the tank. Last hard effort of the day.
Echo Bike Easy Spin	1 × 3:00	Easy	Cooldown. Let HR come down.

KB + Echo Bike hybrid. Heavier KB, longer bike intervals, more sprint volume. Same structure as P1 with 90s transitions. RPE 7-8. 55-60 min.

Warm-Up

5 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Easy Spin	1 × 3:00	Easy	Get the legs moving.
KB Halo + Hip CARs	1 × 5 each	Light KB	Mobilize shoulders and hips.

Block 1: Hinge + Pull

~14 min

Exercise	Sets × Reps	Load	Notes
KB Swing	4 × 10	Moderate-heavy	Heavier bell than P1. 45s rest.
KB Row	4 × 10/arm	Moderate-heavy	Controlled pull. 45s rest.
90s transition: shake out, get on the bike

Block 2: Steady Bike

~8 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Steady	1 × 6:00	RPE 7	Harder than P1. Sustainable push.
90s transition: get off bike, set up KB

Block 3: Squat + Press

~14 min

Exercise	Sets × Reps	Load	Notes
KB Goblet Squat	4 × 10	Heavy	Full depth. Pause at bottom. 45s rest.
KB Clean & Press	3 × 10/arm	Challenging	Heavier than P1. 45s rest.
90s transition: shake out legs, get on the bike

Block 4: Bike Sprints (Ramp)

~9 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Build-Up	2 × 0:15	RPE 7-8	Longer ramp than P1. 85% effort. 45s rest.
Echo Bike Sprint	4 × 0:20	RPE 9	Longer sprints, more volume. 60s rest.
90s transition: catch your breath, set up KB

Block 5: KB Finisher

~10 min

Exercise	Sets × Reps	Load	Notes
KB Turkish Get-Up	2 × 3/side	Moderate	Heavier than P1. 60s rest.
KB Farmer's Carry	3 × 0:40	Heavy	Grip challenge. 30s rest.

Finisher + Cooldown

9 min

Exercise	Sets × Reps	Load	Notes
Echo Bike All-Out	1 × 6:00	RPE 9	Longer than P1. Dig deep.
Echo Bike Easy Spin	1 × 3:00	Easy	Cooldown.

KB + Echo Bike hybrid. Peak conditioning. Heaviest KB, longest steady intervals, most sprint volume. Same block structure with 90s transitions. RPE 8-9. 55-60 min.

Warm-Up

5 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Easy Spin	1 × 3:00	Easy	Last warm-up you'll need.
KB Halo + Hip CARs	1 × 5 each	Light KB	Mobilize shoulders and hips.

Block 1: Hinge + Pull

~14 min

Exercise	Sets × Reps	Load	Notes
KB Swing	4 × 8	Heavy	Heaviest bell. Explosive. 45s rest.
KB Row	4 × 8/arm	Heavy	Strong pull. 45s rest.
90s transition: shake out, get on the bike

Block 2: Steady Bike

~9 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Steady	1 × 7:00	RPE 7-8	Push the watts. Uncomfortable pace.
90s transition: get off bike, set up KB

Block 3: Squat + Press

~14 min

Exercise	Sets × Reps	Load	Notes
KB Goblet Squat	4 × 8	Heavy	Slow eccentric. Full depth. 45s rest.
KB Clean & Press	4 × 8/arm	Heavy	Power. 45s rest.
90s transition: shake out legs, get on the bike

Block 4: Bike Sprints (Ramp)

~12 min

Exercise	Sets × Reps	Load	Notes
Echo Bike Build-Up	2 × 0:15	RPE 8	Ramp hard. 90% effort. 45s rest.
Echo Bike Sprint	5 × 0:30	RPE 9-10	30-second all-out. 60s rest. Suffer.
90s transition: catch your breath, set up KB

Block 5: KB Finisher

~10 min

Exercise	Sets × Reps	Load	Notes
KB Turkish Get-Up	2 × 3/side	Challenging	Heaviest you can control. 60s rest.
KB Farmer's Carry	3 × 0:40	Heaviest pair	Grip test. 30s rest.

Finisher + Cooldown

10 min

Exercise	Sets × Reps	Load	Notes
Echo Bike All-Out	1 × 7:00	RPE 9-10	Everything left. Final test.
Echo Bike Easy Spin	1 × 3:00	Easy	Cooldown. You earned it.

ACL warm-up before every run. No exceptions. Intervals are the first thing to drop if you're short on time — always keep the long run.

Weeks 1–4

Week	Long Run (Sun)	Intervals (Wed)	Notes
1	2 mi easy	6 × 200m fast, 200m walk	Restart easy. ACL warm-up before every run.
2	2.5 mi easy	6 × 200m fast, 200m walk	Same intervals. Build the long run.
3	3 mi easy	5 × 400m hard, 400m jog	Longer intervals. Keep the jog easy.
4	3 mi easy	5 × 400m hard, 400m jog	Deload: skip intervals if fatigued.

Tempo work starts here. Comfortably hard — you should be able to talk in short phrases but not want to.

Weeks 5–8

Week	Long Run (Sun)	Intervals/Tempo (Wed)	Notes
5	3.5 mi easy	4 × 800m threshold, 400m jog	First tempo-style work. Find your pace.
6	4 mi easy	20 min tempo (comfortably hard)	Continuous. Talk in short phrases.
7	4.5 mi easy	5 × 800m threshold, 400m jog	Volume up on intervals.
8	4 mi easy	15 min tempo (easy)	Deload. Reduce intensity. Keep the habit.

Week 12 is your audition. 10K or time trial. Answer the half marathon question.

Weeks 9–12

Week	Long Run (Sun)	Speed Work (Wed)	Notes
9	5 mi easy	6 × 800m threshold, 400m jog	Peak interval volume.
10	5.5 mi easy	25 min tempo	Longest tempo. Find your rhythm.
11	6 mi easy	4 × 1 mile race pace, 3 min jog	Race simulation. This is the test.
12	10K race/time trial	Easy 20 min jog only	Optional 10K. Answer the half marathon question.

15 min every morning. CARs + joint prep matched to what you're training that day. Tap a day to expand.

Monday

Rest + Clinic · Recovery Focus

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You ran Sunday and lift tomorrow. Hips and lumbar need attention before another loading cycle.

Exercise	Volume	Notes
Hip CARs (standing)	3 each dir/side	Slow, full range. Find where you're tight from the weekend.
Lumbar CARs (seated)	3 each dir	Flexion, extension, lateral. Controlled.
90/90 Hip Switch	2 × 8/side	Internal and external rotation. Go slow on stiff side.
Cat-Cow	2 × 10	Segmental. Don't rush. Breathe into the tight spots.
Supine Diaphragm Breathing	2 × 5 breaths	4 count in, 6 count out. Ribs down. Parasympathetic reset.

Tuesday

Lift A (Lower Body) · Squat + Hinge Prep

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Lower body day. Hips and tibial rotation prep your squat depth and protect the knee. Feeds into your ACL warm-up.

Exercise	Volume	Notes
Hip CARs (standing)	3 each dir/side	Full circles. Bias internal rotation today.
Tibial Rotation (seated)	2 × 10/side	Foot planted, rotate tibia in/out. Slow and deliberate.
Ankle CARs	3 each dir/side	Full circles. Squat depth depends on this.
Adductor Rock-Back	2 × 8/side	Open the groin. Pause at end range 2 sec.
Deep Squat Hold	2 × 30s	Heels down. Breathe into it. Test the pattern before you load it.

Wednesday

Run (Intervals) + Clinic · Run Prep

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Interval day. Hips and tibial rotation prime your stride mechanics. Ankle work protects the ACL knee.

Exercise	Volume	Notes
Hip CARs (standing)	3 each dir/side	Focus on hip extension today. That's your push-off.
Tibial Rotation (seated)	2 × 10/side	Knee tracking matters more at speed.
Ankle CARs	3 each dir/side	Dorsiflexion emphasis. Running economy.
Calf Rock (wall)	2 × 10/side	Soleus + gastroc. Hold bottom 2 sec.
Single Leg Balance (eyes closed)	2 × 20s/side	Proprioception. Left knee priority.

Thursday

Lift B (Upper + Core) + Admin · Press + Pull Prep

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Upper body day. Shoulders and elbows get loaded in pressing and pulling. Cervical work offsets the desk time coming after the gym.

Exercise	Volume	Notes
Shoulder CARs (standing)	3 each dir/side	Biggest circles you can control. No compensation.
Elbow CARs	3 each dir/side	Pronation/supination + flexion/extension. Slow.
Cervical CARs	3 each dir	Full circle. Chin tuck at front. Don't rush.
Scap CARs (wall slide)	2 × 8	Protraction, elevation, retraction, depression. Full loop.
T-Spine Rotation (open book)	2 × 8/side	Exhale into the rotation. Press overhead needs this.

Friday

Rest + Clinic · Spine Recovery

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Between upper work Thursday and KB session Saturday. Spine day. Lumbar, cervical, and thoracic work offsets treatment posture and sets up the weekend.

Exercise	Volume	Notes
Lumbar CARs (seated)	3 each dir	Flexion, extension, lateral, rotation. Full expression.
Cervical CARs	3 each dir	Slow full circles. Notice side-to-side differences.
T-Spine Rotation (quadruped)	2 × 8/side	Thread the needle. Exhale to rotate further.
Prone Press-Up	2 × 8	Extension bias. Counteracts flexion from clinic posture.
Supine Diaphragm Breathing	2 × 5 breaths	4 count in, 6 count out. Ribs down. Downregulate.

Saturday

Lift C (KB + Echo Bike) · Full Body Prep

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KB session hits everything. Hips for the swings and squats, shoulders for the cleans and presses, elbows for the carries.

Exercise	Volume	Notes
Hip CARs (standing)	3 each dir/side	Full range. Swings need this.
Shoulder CARs (standing)	3 each dir/side	Clean and press prep. Full circles.
Elbow CARs	2 each dir/side	Quick pass. Rack position and carry prep.
Deep Squat Hold + Rotation	2 × 30s	Reach one arm up, rotate. Switch. Goblet squat primer.
Ankle CARs	2 each dir/side	Quick pass. Squat depth and bike positioning.

Sunday

Run (Long) · Long Run Prep

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Longest run of the week. Hips, tibial rotation, and ankles prep the stride. Breathing sets the aerobic base before you go.

Exercise	Volume	Notes
Hip CARs (standing)	3 each dir/side	Hip extension emphasis. That's your stride.
Tibial Rotation (seated)	2 × 10/side	Knee tracking for distance. Slow.
Ankle CARs	3 each dir/side	Dorsiflexion focus. Running economy over miles.
Calf Rock (wall)	2 × 10/side	Soleus + gastroc. Hold bottom 2 sec.
Standing Diaphragm Breathing	5 breaths	Nose breathe. Set your aerobic pace before you leave the house.

Program Overview

Three lifting days. One or two runs. Dog walks every day. CARs every morning. That's it.

Mon

Rest

Walk+CARs

Tue

Lift A

Lower

Wed

Run

Intervals

Thu

Lift B

Upper

Fri

Rest

Walk+CARs

Sat

Lift C

KB + Bike

Sun

Run

Long

Days are targets, not rules. Two kids means flexibility. Track sessions within the week.

PHASE 1: REBUILD — Weeks 1–4

Movement quality, base strength, habit formation. Easy runs 2–4 mi.

PHASE 2: BUILD — Weeks 5–8

Progressive overload, volume increase, power work. Runs 3–5 mi, tempo work.

PHASE 3: PUSH — Weeks 9–12

Heavier loads, test maxes, peak conditioning. Optional 10K test.

🦵 ACL Knee Protocol — Every Lower Body + Run

Exercise	Volume	Notes
Bike or walk (easy)	5 min	Warm the joint
Terminal knee extensions (band)	2 × 15	Light band, full lockout
Single leg balance (eyes closed)	2 × 30s/side	Left knee focus
Bodyweight squats	2 × 10	Feel for stiffness
Hip CARs	3 each dir	Full range

Green — Warm-up clears it

Proceed as programmed.

Yellow — Still stiff after warm-up

Swap bilateral for split squats. Cut run 25%. Skip plyos.

Red — Painful (not just stiff)

Upper body + core only. Walk instead of run.

Lifting Progression

Phase 1 (RPE 6–7)

Start conservative. Hit all reps → add 5–10 lbs next week. Chase movement quality and showing up, not weight.

Phase 2 (RPE 7–8)

Hit all reps → add 5 lbs to barbell, 5 lbs to DB, or go up one KB size. Miss reps → repeat the same weight.

Phase 3 (RPE 8–9)

Build across sets (e.g., 225, 235, 245, 255, 260 for 5×3). Top set hard but not grinding. Grind 2+ reps → too heavy.

Running Progression

Long Run

Add 0.5 miles/week. Knee stiff or sore next day → repeat same distance next week.

Intervals

200m → 400m → 800m. Distance before reps. Speed after distance.

Tempo

Start conversational. Phase 3 = comfortably uncomfortable — short phrases but don't want to.

Missed Sessions

Miss one session?

Do the other two and move on.

Miss a full week?

Repeat that week when you come back. Don't jump ahead.

Miss two weeks?

Drop back to start of current phase. The body forgets faster than you think.

Log Three Things Per Session

1. Exercises + weight + reps
2. Knee: green / yellow / red
3. Session RPE (1–10)

Phase Checkpoints

End of Week 4

Squat, hinge, press, pull, run 3 mi without knee complaints? → Phase 2 green-lit.

End of Week 8

Lifts trending up? Run 4–5 mi and recover in 24h? → Phase 3 green-lit.

End of Week 12

Heavy squat, deadlift, bench. Run a 10K. Answer the half marathon question.