BLUF
An experimental 8-week base-building protocol combining strength endurance circuits (progressing from 20 to 40 reps) with MAF-based aerobic development. Minimal barbell training through week 5. Goal: rebuild core foundation. Result: protocol failed after 3 weeks — increased reps and intensity proved ineffective.
Protocol Structure
Strength Endurance Days
3 Sets progressing 20→40 reps, 3:00 rest. Movements: Banded bench press, air squats, kipping pull-ups, bicycle crunches, banded tricep extensions, back extensions.
Endurance Days
MAF Run at/below 147 bpm (+5 from MAF foundation). Duration 30M→55M+. Long day: 55–120M Zone 2.
Week 1 (Days 1–7)
- Day 1: SE 3x20
- Day 2: MAF 2.64mi
- Day 3: MAF 2.25mi (battling illness)
- Day 4: SE 2x20 (wearables indicated rest needed — low HRV, elevated RHR)
- Day 5: Rest
- Day 6: Zone 2 90M 5.74mi
Week 2 (Days 8–14)
- Day 8: SE 3x30
- Day 9: MAF 2.89mi
- Day 10: 2.83mi
- Day 11: SE 2x30
- Day 13: E-bike 15.11mi
Week 3 (Days 15–21)
- Day 15: SE 3x40 — significant nausea, completed only 2 of 3 sets.
- Day 16: MAF 3.83mi
- Day 17: Significant fatigue despite positive vitals — questioning if consecutive running days problematic post-TBI (prior years: running >400m caused blackouts).
- Day 18: SE 2x40
Assessment
Protocol status: FAILED. Increased reps and intensity proved ineffective. Investigating root causes.