01
SELECT YOUR TEMPLATE
Recommended Entry Point
GHOST
Strength maintenance with maximum room for conditioning. Get in, get strong, get out.
2 days/week •
8 weeks •
Peak: 80% TM
SENTINEL
Pure strength focus. Higher intensity ceiling for experienced lifters with established baselines.
2-3 days/week •
8 weeks •
Peak: 85% TM
IRONHIDE
Strength plus hypertrophy. A/B split with 6 lifts for building size and capability.
3 days/week •
12 weeks •
Peak: 85% TM
02
ENTER YOUR LIFTS
Select lifts and enter a recent working set (RPE 7-8). Your Training Max is calculated automatically.
03
YOUR PROGRAM
MEDICAL DISCLAIMER: This program is designed for individuals 1+ years post-TBI/concussion
who have been cleared for exercise by a medical provider. It is not a substitute for medical advice.
Stop immediately if you experience sharp headache, nausea, disorientation, or worsening neurological symptoms.
Consult your healthcare provider before beginning any new exercise program.