Programs
TBI-adapted training, staged from the week after a concussion through heavy strength work. Work down the list — each stage assumes the one above it.
All five are free. No signup.
01Recover
RTO
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Symptom-guided return to training after a concussion.
02Groundwork
Foundation
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Aerobic base, movement quality, and a strength floor once you're cleared.
03Strength
Ghost
Start here
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The entry tier. Lowest ceiling, most room for conditioning.
Sentinel
→
Pure strength. Heavier triples for lifters who've earned it.
Ironhide
→
Size alongside strength. Six lifts on an A/B split, plus accessories.
Not medical advice. Strength protocols assume you're 1+ years post-TBI and cleared by a doctor. Never test a true 1-rep max.