Week 9 - Dark Wolf Foundation Protocol Phase 0

DAY 57 Monday

Upper

Warm-up

Bike 200m
8 Scap push-ups
6 Empty bar press
Rest 60s

Main Work

A1) Bench Press

31X0 TEMPO

6, 4, 2 reps build
RPE 8-9
Rest 60s → A2

A2) Weighted Pull-up

21X1 TEMPO

6-8 × 3
RPE 8-9
Rest 90s → A1

B) Push-ups

Max reps @ 20X1 × 3
RPE 8
Rest 2 min

Conditioning

C) 3 rounds:

45s Wall Sit
15 KB Swings

RPE 8

Cool-down

Stretching

DAY 58 Tuesday

MAF Run

DURATION 30-60 minutes

Choose duration based on your schedule and recovery status. 30 minutes minimum, 60 minutes maximum.

Protocol

Heart Rate: At or below (180 - your age)
Breathing: Nasal only - if you need to mouth breathe, slow down
Pace: Conversational - you should be able to hold full conversation
RPE: 3-4 out of 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)

◆ Focus Points

This is RECOVERY running - not fitness testing
Track your pace at MAF HR - this will improve over weeks
If HR spikes above MAF, walk until it drops back down
Weather affects HR - adjust pace accordingly (heat raises HR)
This builds aerobic base without interfering with lifting recovery

Post-Run

5-10 minutes easy walking cooldown
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt

DAY 59 Wednesday

Lower

Warm-up

Core work
Hip mobility
Squat prep

Main Work

A) Back Squat

20X1 TEMPO

3, 2, 1, 3, 2, 1 wave loading
RPE 9 final sets
Rest 3 min

B) Bulgarian Split Squat

30X1 TEMPO

4-6 each × 3
RPE 8
Rest 60s

C) Strict Pull-ups

Max × 3
RPE 8-9
Rest 90s

Conditioning

D) Core grind 10 min

Farmers/TTB/Planks

RPE 7-8

Cool-down

Stretching

DAY 60 Thursday

MAF Run

DURATION 30-60 minutes

Choose duration based on your schedule and recovery status. 30 minutes minimum, 60 minutes maximum.

Protocol

Heart Rate: At or below (180 - your age)
Breathing: Nasal only - if you need to mouth breathe, slow down
Pace: Conversational - you should be able to hold full conversation
RPE: 3-4 out of 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)

◆ Focus Points

This is RECOVERY running - not fitness testing
Track your pace at MAF HR - this will improve over weeks
If HR spikes above MAF, walk until it drops back down
Weather affects HR - adjust pace accordingly (heat raises HR)
This builds aerobic base without interfering with lifting recovery

Post-Run

5-10 minutes easy walking cooldown
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt

DAY 61 Friday

Olympic + WOD

Warm-up

Olympic prep
Core
Mobility

Main Work

A) Clean Pull

Build to heavy triple
RPE 8-9
Rest as needed

B) Push Press

5, 3, 1 build
RPE 8-9
Rest 2 min

Conditioning

C) 5 Rounds:

10 Power Cleans
15 Wall Balls
20 DU

RPE 9

Cool-down

Stretching

DAY 62 Saturday

Long Run

DURATION 100-120 minutes

ZONE TARGET Progression run

Protocol

Start easy - first 10-15 minutes should feel very comfortable
Settle into steady Zone 2 pace (at or below MAF HR)
Focus on consistent effort, not pace
Walk hills if needed to keep HR in zone
Fuel: Bring water/nutrition for runs over 75 minutes

Post-Run

10-15 minutes walking cooldown
Extended stretching routine (15-20 minutes)
Refuel within 30 minutes (carbs + protein)
Hydrate aggressively for next 2-3 hours
Log: Distance, time, average HR, nutrition used, how you felt

DAY 63 Sunday

Full Rest

Complete rest day. No training. No optional work.

Recovery Activities (Optional)

Light stretching or mobility (10-15 minutes max)
Easy walking (20-30 minutes, purely recreational)
Foam rolling or massage
Meal prep for the week ahead
Review training logs and plan next week

Focus Areas

Sleep: Prioritize 8-9 hours tonight
Nutrition: Focus on whole foods, adequate protein
Hydration: Drink plenty of water throughout day
Mental recovery: Spend time with family, hobbies, relaxation
Reflection: Assess the week - what went well, what needs adjustment

Week 9 Complete

Intensification complete! Peak Phase starts Monday.