Program Overview
Duration: 12 weeks / 84 days
Mission: Build foundational strength and running capacity through balanced, sustainable training that supports both performance domains without sacrificing either.
Weekly Structure
Monday
Upper Body Strength
Tuesday
MAF Run (30-60 minutes)
Wednesday
Squat/Lower Body Strength + Midline
Thursday
MAF Run (30-60 minutes)
Friday
Olympic Lifting + CrossFit WOD
Saturday
Long Run (60-120 min, Zone 2-3)
Weeks 1-3
Foundation Phase
Position work, tempo emphasis, RPE 6-7, pure LSD runs
Weeks 4-6
Development Phase
Increased intensity, RPE 7-8, LSD with pickups
Weeks 7-9
Intensification Phase
Heavy loads, RPE 8-9, tempo work introduced
Weeks 10-11
Peak Phase
Testing capacity, RPE 9-10, tempo testing
Week 12
Deload/Recovery
Active recovery, RPE 4-6, easy running only
◆ Program Philosophy
This program balances strength and endurance development without sacrificing either. Three focused lifting days provide sufficient stimulus for strength progression while three running days build aerobic capacity and running economy.
Unlike programs that attempt to combine everything daily, this structure allows true recovery between strength and endurance work. MAF runs on Tuesday and Thursday serve as active recovery between heavy lifting days while building aerobic base.
1-3
Very light, warm-up intensity
4-5
Moderate, could maintain for extended periods
6-7
Challenging but sustainable, 3-4 reps in reserve
8
Hard, 2 reps in reserve, breathing heavily
9
Very hard, 1 rep in reserve, max sustainable effort
10
Maximal effort, absolute limit, technical failure imminent
Use RPE to auto-regulate training intensity based on daily readiness. If HRV is low or you feel fatigued, reduce prescribed RPE by 1-2 points. The goal is progressive overload while respecting recovery capacity.
Tempo Notation
All lifting tempos are expressed as a 4-digit code (e.g., 3110):
First digit: Eccentric (lowering) phase in seconds
Second digit: Pause at bottom position in seconds
Third digit: Concentric (lifting) phase in seconds (X = explosive)
Fourth digit: Pause at top position in seconds
Example: 3110 = 3 seconds down, 1 second pause at bottom, explosive up, no pause at top
Example: 21X2 = 2 seconds down, 1 second pause, explosive up, 2 second pause at top
Why Tempo Matters: Controlled tempos build strength through full range of motion, improve shoulder health, develop body awareness, and reduce injury risk. Never sacrifice tempo for load.
MAF Heart Rate Calculation
MAF training builds aerobic base without cortisol spikes or CNS fatigue. This is critical for head injury recovery, supporting cerebral blood flow while avoiding stress response.
Formula: 180 - your age = MAF Heart Rate (your ceiling)
Adjustments: Subtract 5 if recovering from illness/injury or inconsistent training
Adjustments: Add 5 if training consistently 2+ years without injury
Rule: Stay at or BELOW MAF HR throughout entire run
Test: Nasal breathing only - if you need mouth breathing, slow down immediately
RPE: Should feel like 3-4 out of 10 (conversational pace)
Tuesday/Thursday MAF Runs
Duration: 30-60 minutes (your choice based on schedule/recovery)
Terrain: Flat to rolling preferred, avoid steep hills initially
Surface: Road, track, or trail - consistent surface
Focus: Maintain HR ceiling, track pace at MAF HR over weeks
Weeks 1-3
Pure LSD
Zone 2 only, 60-90 minutes, build aerobic base
Weeks 4-6
LSD with Pickups
Final 10-15 min at Zone 3, 75-100 minutes
Weeks 7-9
Tempo Variants
Every other week, 90-120 minutes
Weeks 10-11
Tempo Testing
One tempo test, otherwise recovery LSD
Week 12
Deload
Easy 45-60 min Zone 2
Zone 2: At or below MAF HR, conversational, nasal breathing possible
Zone 3: Slightly above MAF (5-10 bpm), still sustainable, comfortable hard
Tempo Pace: Zone 3-4, comfortably hard, sustainable for 20-30 minutes
Tempo Run Options (Weeks 7-9)
Option 1: Embedded Tempo - 20 min warmup → 20-30 min tempo → 20 min cooldown
Option 2: Fartlek - 60-90 min with 6-8 × 3 min pickups at Zone 3 (2 min easy between)
Option 3: Progression Run - Start Zone 2, gradually build to Zone 3 final 30 minutes
Daily Assessment Protocol
Check HRV upon waking (before getting out of bed)
Green/Normal: Proceed with programmed training as written
Yellow/Lower: Reduce intensity by 10-20% or drop 1 RPE point on lifts, keep runs easy
Red/Significantly Lower: Replace lifting with easy 30-min run or take full rest
Consistent low HRV: Assess sleep quality, nutrition, life stress, consider extra rest day
◆ Sleep and Nutrition
This program demands proper recovery. Aim for 7-9 hours of quality sleep nightly. Prioritize protein (0.8-1g per lb bodyweight), stay hydrated, and fuel both strength and endurance work appropriately. Recovery is where adaptation occurs.
Sunday is a complete rest day. No training. No optional work. This is mandatory for CNS recovery, muscular repair, and long-term sustainability. Use this day for mobility, reflection, meal prep, and family time.
Lifting Equipment
- Barbell with plates
- Squat rack or rig with pull-up bar
- Dumbbells or kettlebells (various weights)
- Bench (flat)
- Boxes or plyo platforms
- Bands (various resistances)
- Medicine balls or weighted balls
- Assault bike or comparable conditioning equipment
Running Equipment
- Heart rate monitor (chest strap preferred for accuracy)
- GPS watch or phone app for tracking pace/distance
- Quality running shoes appropriate for your gait
- Hydration system for long runs (handheld, vest, or belt)
Critical Protocols
Movement Quality Over Load: Always prioritize proper positions and tempo over adding weight
Shoulder Safety: This program emphasizes controlled pressing movements. Respect tempos.
Scale WODs Intelligently: Maintain intended stimulus (time domain, intensity) when scaling
MAF Discipline: Stay at or below MAF HR on Tuesday/Thursday runs. No exceptions.
Saturday Flexibility: Long run duration is a range (60-120 min). Choose based on schedule and recovery.
Track Everything: Log weights, times, RPE, HRV, subjective recovery, running pace at MAF HR
Listen to Your Body: This program is aggressive. Auto-regulate when needed.
◆ The Dark Wolf Approach
This program is built for athletes who understand that sustainable performance requires balancing competing demands. You're not a powerlifter. You're not a pure endurance athlete. You're someone who needs functional strength, cardiovascular capacity, and the resilience to perform across multiple domains.
Three lifting days provide sufficient stimulus for strength development. Three running days build aerobic base and running economy. One full rest day allows complete recovery. This structure is sustainable long-term, supports head injury recovery protocols, and respects the reality that you have a demanding career and life outside training.
This is Phase 0. This is your foundation. Everything you build after this—whether Phase 1, specialized training blocks, or competition prep—depends on the work you do here.