// Doctrine
THE METHOD
"Build real strength without asking more of the brain than it can give."
Every DarkWolf protocol runs on the same handful of ideas: a training max you never test, a rep floor you never break, an RPE scale that watches your head as well as your muscles, and a deload you never skip. This is the reasoning behind all of it. Read it once and the individual programs will make a lot more sense.
01 — The Problem
Most strength programs are built for people with healthy nervous systems. They push to 90–95% of training max with heavy singles, which demands a lot from the brain as well as the body.
For people with TBI history, that creates real problems:
- Nervous system demand exceeds what a recovering brain can safely handle
- Breath-holding under heavy loads increases pressure inside the skull
- Exertion symptoms: headaches, dizziness, blurred vision, mental fog
- The body's automatic systems (heart rate, blood pressure, breathing) don't respond normally, which slows recovery between sets
The result is a fork where both paths are bad. People either stop heavy training entirely and lose the strength, or they push through symptoms with no plan and risk making things worse. There was no structured, research-backed strength program built for this population.
DarkWolf is the attempt to build one.
02 — The DarkWolf Approach
DarkWolf takes proven strength training structures and adapts them to work with a TBI-affected nervous system, while still building strength worth having.
Core Modifications
- Percentage ceilings: 85% TM maximum, and Ghost tops out at 80%
- Rep floors: minimum 3 reps per set. No singles or doubles, ever
- Neuro-RPE: a dual-track rating system that tracks muscular effort and neurological symptoms at the same time
- Volume adjustments: more reps to make up for the lower intensity
- Prescribed tempo: 20X2–20X3 on all main lifts — 2 seconds down, no pause at the bottom, explosive lift, 2–3 second hold at the top. That hold is the reset window: exhale, release the brace, breathe, re-brace. Breaking the Valsalva between reps keeps intracranial pressure spikes from stacking, controls bar speed, and reduces injury risk
- Extended rest: 3–5 minutes between sets for nervous system recovery
- Mandatory deload: every 4th week, no exceptions
- Symptom-based adjustments: clear rules for what to do mid-session if symptoms appear
- The 48-hour rule: if neurological symptoms last more than 48 hours after a session, the next session becomes a deload automatically
The Double Buffer: Your training max is already 90% of your estimated 1RM. The heaviest working weight in any DarkWolf program is 85% of that — roughly 76.5% of your true max. You never go near dangerous territory.
03 — Training Max System
All DarkWolf programs use the Training Max system. You never test a true 1-rep max.
Step 1 — Find a Recent Working Set
Use a recent set done at moderate effort, with 2–3 reps still left in the tank (RPE 7–8). Write down the weight and how many reps you did.
Step 2 — Estimate Your 1RM
Estimated 1RM = Weight × (1 + Reps ÷ 30)
Example: 225 lbs for 5 reps → 225 × 1.1667 = 262.5, which rounds to a 265 lb estimated 1RM.
Step 3 — Calculate Your Training Max
Training Max = Estimated 1RM × 0.90
Example: 265 × 0.90 = 238.5, which rounds to a 240 lb training max.
Step 4 — Use Your TM for All Percentages
When a program says "70% TM," multiply your training max by 0.70. Example: 70% of 240 is 168, rounding to 170 lbs. That's your working weight for the week.
Rounding happens at each step. The estimate is rounded to your chosen increment (5 lbs by default) before the 90% is applied, and the result is rounded again. Work it by hand and you may land 5 lbs off the generator on numbers that fall exactly between increments — the generator's value is the one to use.
Skip the Arithmetic
The generator does all of this automatically. Enter your working sets and it returns every weight for every week of the cycle.
04 — Neuro-RPE Scale
Standard RPE only tracks how hard your muscles are working. The DarkWolf Neuro-RPE scale tracks two things at once: muscular effort and neurological symptoms. Whichever score is higher controls the session.
| Score |
Muscular Effort |
Neurological Status |
Zone |
Action |
| 1-4 |
Light to moderate |
Clear. No symptoms. |
GREEN |
Continue as prescribed |
| 5-6 |
Moderate. 4+ reps in reserve. |
Clear. Slight fatigue. |
GREEN |
Target zone for volume days |
| 7 |
Mod-hard. 3 reps in reserve. |
Mild head pressure, warmth. |
YELLOW |
Extend rest to 4+ min. Do not increase load. |
| 8 |
Hard. 2 reps in reserve. |
Head pressure, mild headache, slight dizziness. |
ORANGE |
Peak intensity only. Consider ending main work. |
| 9 |
Very hard. 1 rep in reserve. |
Headache, dizziness, visual disturbance, fog. |
RED |
STOP. Reduce load 10-15% or end main work. |
| 10 |
Maximal. |
Sharp headache, nausea, disorientation. |
BLACK |
TERMINATE SESSION. Rest 48+ hrs. Consult provider. |
Pre-Session Check
- No symptoms: train as written
- Mild symptoms (light headache, slight fog): drop all percentages by 5% TM, add a minute to rest periods
- Moderate symptoms (active headache, dizziness): recovery session only, or take the rest day
- Severe symptoms: rest day. Call your provider if the symptoms are new or getting worse.
48-HOUR RULE: If neurological symptoms last more than 48 hours after a session, your next session is automatically a deload — no matter where you are in the program.
05 — Choosing a Protocol
Three strength templates, laddered by intensity and time commitment. Everyone starts on Ghost. Sentinel and Ironhide both branch off it — you don't need to run one before the other.
|
Ghost |
Sentinel |
Ironhide |
| Goal | Strength + conditioning | Pure strength | Strength + size |
| Strength Days/Wk | 2 | 3 | 3 |
| Conditioning Days/Wk | 4-5 (high) | 2-3 (moderate) | 2 max (minimal) |
| Cycle Length | 8 weeks | 8 weeks | 12 weeks |
| Peak Intensity | 80% TM | 85% TM | 85% TM |
| Main Lifts | 2-3 | 2-3 | 6 (A/B split) |
| Accessories | No | No | Yes (3/session) |
| Entry Level | Start here | After 2-3 Ghost cycles | After 2-3 Ghost cycles |
| Best For | Returning to training | Experienced, strength-focused | Mass building |
If you're not sure, run Ghost. It's the entry point for a reason, and there's no cost to spending an extra cycle there.
Before the strength tiers there are two earlier stages: RTO for the first year after a concussion, and Foundation for anyone cleared but detrained.
06 — Conditioning Integration
Strength training and conditioning should support each other, not wear each other down. For TBI athletes, both need to back off at the same time — which is where this departs from standard programming, where usually only one deloads at a time.
The Two Modes
Prowl Protocol — steady-state aerobic work at a conversational pace, heart rate around 120–150 BPM. Jogging, cycling, rowing, swimming, rucking. Thirty to sixty minutes. This is the default mode and the one that's safe on every week of every protocol.
Hunt Protocol — short, hard intervals with rest between efforts. Ten to thirty minutes total: 30-second sprints with 60 seconds rest, assault bike intervals, kettlebell circuits, hill sprints. Volume weeks only.
By Protocol
- Ghost: maximum freedom, 4–5 days available on off-days. Prowl is the primary mode, plus one Extended Zone 2 session a week. Full endurance sessions are fine on off-days.
- Sentinel: moderate, 2–3 sessions a week. Prowl on all weeks, Hunt on volume weeks only. No Hunt on intensity weeks (3 and 7).
- Ironhide: minimal, max 2 Hunt sessions a week. No long cardio — it competes with muscle growth and recovery. The focus is rest and getting bigger.
Deload Week Principle: When strength deloads, conditioning deloads too. Cut conditioning intensity in half during deload weeks. Your nervous system needs full recovery, not just your muscles.
07 — Session Logging
Logging every session is one of the most important habits in TBI-adapted training. Standard logs only track weight and reps. DarkWolf logs also capture neurological data, and that data is what drives smart adjustments over time.
What to Log
- Date and week number
- How you felt before training (baseline symptoms)
- Sleep quality, 1–10 — poor sleep makes neurological symptoms worse
- Exercise, weight, sets × reps
- Neuro-RPE for each set (both the muscular and the neuro score)
- Symptoms that came up during training
- How you felt two hours after training
- Notes — stress, hydration, any medication changes
Over time your log shows patterns: which lifts trigger symptoms, which weeks hit hardest, how sleep affects what you can handle. That data is how you train smarter each cycle.
Session Log Template
| Date |
Wk |
Pre-Symptoms |
Sleep |
Exercise |
Weight |
Sets×Reps |
N-RPE |
Intra-Symptoms |
Post (2hr) |
Notes |
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Print this page to get a blank grid you can take to the gym.
08 — Cycle-to-Cycle Progression
Progress in DarkWolf is slow and deliberate. You are not chasing 1RM records.
Between Cycles
- Add 5 lbs to upper body training max values
- Add 5 lbs to lower body training max values
- Same increase regardless of which template you're running
When to Hold
If your Neuro-RPE hit 8 or higher on more than two sessions in a cycle, don't increase your TM. Repeat the same training maxes next cycle until your neurological tolerance improves.
When to Reduce
If the 48-hour rule triggered more than twice in one cycle, drop your TM by 5–10% and repeat. This isn't failure. It's the system working.
Long-Term Trajectory: Run Ghost for 2–3 cycles (16–24 weeks) to build your baseline, then move to Sentinel or Ironhide depending on your goals. Five pounds per cycle adds up to 30–60 lbs per year on your training max. That's real, meaningful progress.
09 — FAQ
Can I test my 1RM?
No. The Training Max system makes it unnecessary — your estimated 1RM is calculated from lighter working sets. Testing a true 1RM is too risky for TBI athletes: it spikes pressure inside the skull, demands maximal breath-holding under heavy load, and overloads the nervous system.
What if I feel fine and want to go heavier?
The RPE cap governs the session, not how you feel in the moment. TBI symptoms can be delayed by hours. Stick to the percentage limits even on your best days — consistent training inside the framework beats occasional heavy lifts over any timeline that matters.
How long before I can move from Ghost to Sentinel?
Complete 2–3 full Ghost cycles (16–24 weeks) with no 48-hour rule triggers and Neuro-RPE scores at or below target each week. If you're unsure, run another Ghost cycle.
Can I do BFR (Blood Flow Restriction) training?
Yes. BFR uses just 20–40% of your 1RM and still builds muscle with very little nervous system demand. It's a solid option on symptomatic days when normal loading isn't tolerable. Use it instead of your regular session, not on top of it.
What about cardio?
Conditioning is encouraged, and the amount depends on your template. Ghost allows the most freedom. Follow the Deload Week Principle: when strength deloads, conditioning deloads with it.
I had my TBI less than a year ago. Can I use this?
These programs are designed for people who are 1+ years past their injury. If you're still in your first year, work with your medical provider and follow established return-to-activity guidelines (Amsterdam 2022 consensus).
RTO is the protocol built for that window.
10 — References
These programs are built on published research across several fields.
- Leddy, J. J., et al. (2019). Exercise treatment for postconcussion syndrome: a pilot study. Clinical Journal of Sport Medicine, 29(5), 403-411.
- Griesbach, G. S., et al. (2004). Voluntary exercise following TBI: brain-derived neurotrophic factor upregulation and recovery. Neuroscience, 125(1), 129-139.
- Hackett, D. A., & Chow, C.-M. (2013). The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise. Journal of Strength and Conditioning Research, 27(8), 2338-2345.
- Patricios, J., et al. (2023). Consensus statement on concussion in sport: the 6th International Conference on Concussion in Sport (Amsterdam 2022). British Journal of Sports Medicine, 57(11), 695-711.
- Leddy, J. J., et al. (2023). The Buffalo Concussion Treadmill Test and Exercise Prescription. Physical Therapy, 103(3).
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Zourdos, M. C., et al. (2016). Novel resistance training-specific RPE scale measuring repetitions in reserve. Journal of Strength and Conditioning Research, 30(1), 267-275.
- Loenneke, J. P., et al. (2012). Blood flow restriction: effects of cuff type on fatigue and perceptual responses to resistance exercise. Acta Physiologica Hungarica, 99(3), 315-323.
- Helms, E. R., et al. (2018). RPE and velocity relationships for the back squat, bench press, and deadlift in powerlifters. Journal of Strength and Conditioning Research, 32(2), 292-297.
- Giza, C. C., & Hovda, D. A. (2014). The new neurometabolic cascade of concussion. Neurosurgery, 75(Suppl 4), S24-S33.
MEDICAL DISCLAIMER: These programs are for people who are 1+ years past their TBI or concussion and have been cleared for exercise by a doctor. This is not a substitute for medical advice.
Stop immediately if you experience a sharp headache, nausea, disorientation, or worsening symptoms.
Talk to your doctor before starting any new training program.
NEVER TEST A TRUE 1-REP MAX.