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Return to Operations - Week 3 | Dark Wolf Mission Log
Dark Wolf Mission Log
RTO / Week 3 of 8
DW
Concussion Recovery Protocol

Return to Operations

Week 3: Moderate Aerobic Training

Days 15-21 | Phase 2 of 4
New Phase PHASE 2
Phase 2: Light Aerobic & Cognitive Loading
Introducing jogging intervals, increased heart rate targets, and sport-specific movement preparation
DW Week 3 Overview
Focus
Jogging introduction, sport-specific prep
Physical RPE
4-5 (Moderate)
Heart Rate Target
60-70% of max HR
New Elements
Run/walk intervals, agility basics
"You've proven your brain can handle light aerobic stress. Now we methodically increase intensity while maintaining vigilant symptom monitoring."
DAY 15 Monday
Moderate Aerobic
Morning Symptom Assessment
Confirm Week 2 progression criteria met.
Today introduces jogging—first running since injury. Start conservative.
Warm-up
Dynamic Prep
8 MIN
Walking: 3 minutes, gradually increasing pace
Leg swings (front/back): 12 each leg
Leg swings (side/side): 12 each leg
High knees (walking): 20 steps
Butt kicks (walking): 20 steps
Arm circles: 10 each direction
Hip circles: 8 each direction
Main Work
A)Run/Walk Intervals
20 MIN
Structure: 1 min jog / 2 min walk × 6-7 rounds
Jog pace: Conversational, RPE 4-5
Heart rate: 60-70% max HR
Surface: Flat, even terrain (track ideal)
First jogging since injury. This should feel easy. If any symptoms increase, immediately return to walking only.
B)Movement Circuit
12 MIN
3 rounds:
Bodyweight squat × 12
Push-up (modify as needed) × 8
Reverse lunge × 8 each leg
Bird-dog × 8 each side
Plank × 30 seconds
Rest: 45 seconds between rounds
C)Agility Introduction
5 MIN
Lateral shuffles: 10 yards × 4 (slow, controlled)
Carioca/grapevine: 10 yards × 4 (slow)
Forward/backward transitions: 10 reps
First lateral movement introduction. Go slow. Focus on control, not speed.
Mindfulness Protocol
Morning: Box Breathing (8 min)
5-5-5-5 pattern before exercise
During Intervals: Breath-Pace Sync
During jog: Find natural breath rhythm
During walk: 4 steps inhale, 4 steps exhale
Stay present with body sensations
Evening: Body Scan (10 min)
Pay attention to any new sensations from jogging
Nutrition & Hydration
Pre-workout: Light carbs 45-60 min before (banana, oatmeal)
During: Water every 10-15 min
Post-workout: Protein + carbs within 30 min
Continue all supplements from Weeks 1-2
Cognitive Protocol
Work: Full day, regular breaks
Dual-task: Walk intervals while listening to podcast
New: Reaction time games/apps (10 min)
Cool-down
Walking: 5 minutes easy
Quad stretch: 45s each
Hamstring stretch: 45s each
Hip flexor stretch: 45s each
Calf stretch: 30s each
Child's pose: 60 seconds
DAY 16 Tuesday
Mobility & Strength
Morning Symptom Assessment
How did yesterday's jogging feel? Any delayed symptoms?
If symptoms increased: Rest today, repeat Week 2 protocol.
Warm-up
Dynamic Prep
6 MIN
Walking: 2 minutes
Cat-cow: 10 reps
World's greatest stretch: 5 each side
Inchworm: 6 reps
Hip circles: 8 each direction
Main Work
A)Walking
20 MIN
Varied terrain, brisk pace
Include hills if available
RPE 3-4
B)Mobility Flow
15 MIN
Hip complex (5 min):
90/90 transitions × 10
Pigeon: 60s each
Hip flexor with reach: 45s each

Spine (5 min):
Cat-cow × 10
Thread the needle × 8 each
Thoracic rotations × 10 each

Ankles/calves (5 min):
Ankle circles × 10 each
Calf stretch: 45s each
Soleus stretch: 45s each
C)Strength Circuit
15 MIN
3 rounds:
Glute bridge × 15
Push-up × 10
Split squat × 8 each leg
Dead bug × 10 each side
Side plank × 25 seconds each
Superman × 12
Rest: 45 seconds between rounds
D)Balance & Vestibular
5 MIN
Single leg stance on pillow, eyes closed: 30s each
Single leg Romanian deadlift: 8 each leg
Gaze stabilization with head movement: 20 each direction
Tandem walk with cognitive task (count by 3s): 30 steps
Mindfulness Protocol
Morning: Breath Awareness (10 min)
Natural breathing, observe without controlling
During Mobility: Body Awareness
Focus attention on each stretched area
Notice differences left vs right
Breathe into tight areas
Evening: Progressive Relaxation (12 min)
Tense-release sequence followed by body scan
Cognitive Protocol
Work: Full day
Memory: Read article, summarize key points 1 hour later
Processing: Sudoku or crossword (15 min)
Cool-down
Seated forward fold: 60 seconds
Supine spinal twist: 45s each
Happy baby: 60 seconds
Legs up wall: 2 minutes
DAY 17 Wednesday
Moderate Aerobic
Morning Symptom Assessment
48 hours post-jogging introduction. Symptoms stable?
Green light: Progress jogging intervals today.
Warm-up
Dynamic Prep
8 MIN
Walking: 3 minutes progressive
High knees: 20 steps
Butt kicks: 20 steps
Leg swings: 10 each direction, each leg
Arm circles: 10 each direction
Lateral shuffles: 10 yards × 2
Main Work
A)Run/Walk Intervals
22-25 MIN
Structure: 2 min jog / 2 min walk × 5-6 rounds
Jog pace: Conversational, RPE 4-5
Heart rate: 60-70% max HR
Progression: Increased jog duration from Day 15
If 2-min jog feels too challenging, drop back to 90 seconds. Listen to your body.
B)Stationary Bike
10 MIN
Recovery spin, low resistance
RPE 2-3
Focus on leg turnover, not intensity
C)Core & Stability
10 MIN
2 rounds:
Dead bug × 12 each side
Bird-dog × 10 each side
Plank × 35 seconds
Side plank × 25 seconds each
Glute bridge march × 12 each leg
Rest: 30 seconds between rounds
Mindfulness Protocol
Morning: Box Breathing (8 min)
5-5-5-5 pattern
Post-Run: Standing Recovery (3 min)
After intervals, stand still
Close eyes, hands on belly
Feel heart rate return to normal
Notice body sensations
Evening: Body Scan (10 min)
Notice any running-related sensations
Cognitive Protocol
Dual-task during walk intervals: Mental math (7s, 8s tables)
Reaction: Reaction time app (10 min)
Work: Full day with regular breaks
Cool-down
Easy walking: 5 minutes
Full lower body stretch: 8 minutes
Child's pose: 60 seconds
DAY 18 Thursday
Active Recovery
Morning Symptom Assessment
Mid-week recovery day. How is your body responding to increased intensity?
Main Work
A)Nature Walk
30-35 MIN
Park, trail, or neighborhood
Relaxed pace, RPE 2-3
Include 10 min mindful walking
No headphones—be present
B)Yoga Flow
20 MIN
Child's pose: 60 seconds
Cat-cow: 10 breaths
Downward dog: 45 seconds
Low lunge: 45s each side
Warrior I: 30s each side
Warrior II: 30s each side
Triangle pose: 30s each side
Pigeon: 60s each side
Seated twist: 45s each side
Supine twist: 45s each side
Corpse pose: 3 minutes
C)Light Core
5 MIN
Dead bug: 8 each side (slow, controlled)
Bird-dog: 8 each side
Glute bridge hold: 30 seconds × 2
Mindfulness Protocol
Extended Morning Practice (15 min)
5 min: Box breathing
5 min: Loving-kindness meditation
5 min: Open awareness
Afternoon: Gratitude Journaling
Write 3 things grateful for
Write 2 things body did well this week
Write 1 intention for remainder of week
Evening: Body Scan (12 min)
Extended practice with focus on relaxation
Cognitive Protocol
Work: Normal schedule
Reading: 30-45 minutes
Social: Light evening activity
Evening Protocol
Epsom salt bath (optional)
Light stretching
Early bedtime—prioritize recovery
DAY 19 Friday
Moderate Aerobic
Morning Symptom Assessment
Post-recovery day. Ready for longest jogging session yet?
Only progress if symptoms stable all week.
Warm-up
Dynamic Prep
8 MIN
Walking: 3 minutes progressive
High knees: 25 steps
Butt kicks: 25 steps
Leg swings: 12 each direction
Lateral shuffles: 10 yards × 2
Carioca: 10 yards × 2
A-skips: 10 each leg
Main Work
A)Run/Walk Intervals
25-28 MIN
Structure: 3 min jog / 2 min walk × 5 rounds
Jog pace: Conversational, RPE 5
Heart rate: 65-70% max HR
Surface: Can include gentle terrain variation
Longest continuous jogging intervals so far. Stay conservative—you can always do less if needed.
B)Movement Circuit
15 MIN
3 rounds:
Bodyweight squat × 15
Push-up × 10
Reverse lunge × 10 each leg
Superman × 12
Plank × 40 seconds
Rest: 45 seconds between rounds
C)Agility Progression
8 MIN
Lateral shuffles: 10 yards × 4 (moderate pace)
Carioca: 10 yards × 4
Forward/backward runs: 10 yards × 4
T-drill (walk through): 3 reps
Rest: 30 seconds between sets
Building multi-directional movement foundation. Keep controlled—speed comes later.
Mindfulness Protocol
Morning: Breath Awareness (10 min)
Natural breathing, notice qualities without judgment
During Run: Present-Moment Awareness
Notice feet striking ground
Feel breath rhythm
Observe surroundings
Stay present, not future-focused
Evening: Progressive Relaxation (12 min)
Full tense-release sequence with body scan
Cognitive Protocol
Dual-task during walk: Alphabet backward
Reaction: Reaction time training (10 min)
Social: Plan light weekend activity
Cool-down
Easy walking: 5 minutes
Comprehensive lower body stretch: 10 minutes
Child's pose: 60 seconds
DAY 20 Saturday
Active Recovery
Morning Symptom Assessment
Recovery focus after yesterday's longer session.
How are you feeling after the week's progression?
Main Work
A)Extended Walk/Easy Jog
35-40 MIN
Option 1: 40 min walk (varied terrain)
Option 2: 10 min walk, 15 min easy jog, 15 min walk
Choose based on how you feel
RPE 3-4 max
Nature setting preferred
B)Comprehensive Mobility
20 MIN
Feet/Ankles (4 min):
Ankle circles × 10 each
Calf stretch: 45s each
Soleus stretch: 45s each
Toe yoga: 30 seconds

Hips (6 min):
90/90: 60s each position
Pigeon: 60s each
Hip flexor with rotation: 45s each

Spine (5 min):
Cat-cow × 12
Thread the needle × 8 each
Prone press-up × 10
Scorpion stretch × 6 each

Upper body (5 min):
Wall slides × 12
Doorway pec stretch: 45s each
Lat stretch: 45s each
Thoracic rotations: 10 each
C)Light Core
5 MIN
Dead bug: 10 each side
Bird-dog: 10 each side
Side plank (from knees): 20s each
Glute bridge: 15 reps
Mindfulness Protocol
Extended Morning Practice (15 min)
5 min: Box breathing
5 min: Open awareness
5 min: Set intentions for Week 4
Evening: Gratitude + Reflection
Journal: Week 3 accomplishments
Reflect: How has your running capacity improved?
Body scan before bed
Nutrition Focus
Meal prep: Prepare meals for Week 4
Focus: Anti-inflammatory foods
Hydration: Extra focus today
Evening Protocol
Light social activity okay
Continue avoiding heavy alcohol
Extended sleep: 9+ hours target
Body scan meditation
DAY 21 Sunday
Rest & Assessment
Week 3 Complete: Assessment Day
◆ Morning Assessment
Complete full symptom assessment
Compare: Day 21 vs Day 14 vs Day 7 vs Day 1

Progression criteria for Week 4:
• Tolerated 3-min jog intervals without symptom increase
• No symptom flares requiring step-back
• Stable or improving symptom scores

If NOT meeting criteria: Repeat Week 3
◆ Physical Activity (Optional)
Light walking: 20-30 minutes
Gentle stretching: 15 minutes
No structured cardio—rest and assess
◆ Mindfulness
Morning: 12-min meditation of choice
Evening: Week 3 reflection journaling + body scan
◆ Week 3 Reflection Questions
How did your body respond to jogging?
What was your longest jog interval achieved?
How did agility movements feel?
Any symptoms during or after exercise?
Are you ready for increased running duration?
◆ Week 4 Preview
• Extended running intervals (4-5 min continuous)
• Heart rate target: 70-75% max
• Sport-specific movement patterns
• Increased agility complexity
• Preparation for resistance training
◆ Week 3 Complete ◆
Jogging foundation established. If symptoms allow, proceed to Week 4: Extended Aerobic Training.