Concussion Recovery Protocol

Return to Operations

Week 4: Extended Aerobic Training

Days 22-28
Phase 2 of 4

Current Phase

Phase 2: Light Aerobic & Cognitive Loading (Continued)

Extended running intervals, sport-specific movement, resistance training preparation

Week 4 Overview

Focus

Extended running, agility progression

Physical RPE

5-6 (Moderate-Hard)

Heart Rate

70-75% max HR

New Elements

5-min continuous runs, T-drills

"Halfway through recovery. Your brain has proven resilience. Now we build toward full operational capacity."

DAY 22 Monday

Moderate Aerobic

Morning Symptom Assessment

Confirm Week 3 criteria met. Today: longest continuous running intervals yet.

Warm-up

Dynamic Prep

10 MIN

Walk → light jog: 3 min progressive
High knees: 25 steps
Butt kicks: 25 steps
A-skips: 12 each
B-skips: 10 each
Leg swings: 12 each direction
Lateral shuffles: 15 yd × 2
Carioca: 15 yd × 2

Main Work

A)Run/Walk Intervals

28 MIN

Structure: 5 min jog / 2 min walk × 4 rounds
Pace: Moderate, RPE 5-6
HR: 70-75% max

First 5-minute continuous runs. Significant progress. Reduce to 4 min if needed.

B)Agility Circuit

10 MIN

3 rounds: Lateral shuffles 15 yd × 2
Carioca 15 yd × 2
Pro agility (5-10-5): 2 reps
Backpedal to sprint 10 yd × 2
Rest: 45 sec between rounds

C)Strength Circuit

12 MIN

3 rounds: Squat × 15
Push-up × 12
Walking lunge × 10 each
Plank × 45 sec
Rest: 30 sec

Mindfulness Protocol

Morning: Box Breathing (8 min)

5-5-5-5 or 6-6-6-6 pattern

Evening: Body Scan (10 min)

Notice how body responds to extended running

Cool-down

Easy walk: 5 min
Comprehensive stretch: 10 min
Foam rolling: 5 min

DAY 23 Tuesday

Mobility & Strength

Morning Symptom Assessment

How did yesterday's 5-min intervals feel? Today: mobility and strength focus.

Warm-up

Dynamic Prep

6 MIN

Walk: 2 min
Cat-cow: 12 reps
World's greatest stretch: 5 each
Inchworm: 6 reps
Hip circles: 8 each direction

Main Work

A)Brisk Walking

25 MIN

Varied terrain, hills if available
RPE 3-4
Include 5 min mindful walking

B)Mobility Flow

15 MIN

Hips: 90/90 × 60s each
Pigeon × 60s each
Hip flexor × 45s each
Spine: Cat-cow × 12
Thread needle × 8 each
Thoracic rotations × 10 each
Ankles: Circles × 10 each
Calf stretch × 45s each

C)Strength Circuit

15 MIN

3 rounds: Glute bridge × 15
Push-up × 12
Split squat × 10 each
Dead bug × 12 each
Side plank × 30s each
Superman × 12
Rest: 45 sec

D)Balance & Vestibular

5 MIN

Single leg on pillow, eyes closed: 30s each
Single leg RDL: 8 each
Gaze stabilization: 20 each direction
Tandem walk with cognitive task: 30 steps

Mindfulness Protocol

Morning: Breath Awareness (10 min)

Natural breathing, observe without controlling

Evening: Progressive Relaxation (12 min)

Tense-release sequence with body scan

Cool-down

Seated forward fold: 60s
Supine twist: 45s each
Happy baby: 60s
Legs up wall: 2 min

DAY 24 Wednesday

Moderate Aerobic

Morning Symptom Assessment

Mid-week aerobic session. Building running endurance.

Warm-up

Dynamic Prep

10 MIN

Walk → jog: 3 min
High knees: 25
Butt kicks: 25
A-skips: 12 each
Leg swings: 12 each
Lateral shuffles: 15 yd × 2
Carioca: 15 yd × 2

Main Work

A)Run/Walk Intervals

30 MIN

Structure: 6 min jog / 2 min walk × 3-4 rounds
Pace: RPE 5-6
HR: 70-75% max
Extend jog if feeling good

Progressing toward longer continuous runs. Stay in control.

B)Agility Drills

10 MIN

T-drill: 4 reps (moderate pace)
Pro agility: 4 reps
Box drill: 3 reps each direction
Rest: 30-45 sec between sets

C)Core Work

8 MIN

2 rounds: Dead bug × 12 each
Bird-dog × 10 each
Plank × 45 sec
Side plank × 30 sec each
Mountain climbers × 20
Rest: 30 sec

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern if ready

Evening: Body Scan (10 min)

Standard body scan before bed

Cool-down

Easy walk: 5 min
Full lower body stretch: 10 min

DAY 25 Thursday

Active Recovery

Morning Symptom Assessment

Mid-week recovery. How is body responding to increased intensity?

Main Work

A)Nature Walk or Easy Jog

35 MIN

Option 1: 35 min walk (varied terrain)
Option 2: 10 min walk, 15 min easy jog, 10 min walk
Choose based on how you feel
RPE 3 max

B)Yoga Flow

20 MIN

Child's pose: 60s
Cat-cow: 10 breaths
Down dog: 45s
Low lunge: 45s each
Warrior I: 30s each
Warrior II: 30s each
Triangle: 30s each
Pigeon: 60s each
Seated twist: 45s each
Corpse pose: 3 min

C)Light Core

5 MIN

Dead bug: 10 each (slow)
Bird-dog: 10 each
Glute bridge hold: 30s × 2

Mindfulness Protocol

Extended Morning Practice (15 min)

5 min box breathing
5 min loving-kindness
5 min open awareness

Evening: Gratitude + Body Scan

Journal 3 gratitudes
Body scan before bed

Evening Protocol

Epsom salt bath optional
Early bedtime
Prioritize recovery

DAY 26 Friday

Moderate Aerobic

Morning Symptom Assessment

Post-recovery day. Ready for week's longest session?

Warm-up

Dynamic Prep

10 MIN

Walk → jog: 3 min
High knees: 30
Butt kicks: 30
A-skips: 15 each
Lateral shuffles: 15 yd × 2
Carioca: 15 yd × 2
Hip circles: 10 each

Main Work

A)Extended Running

32-35 MIN

Structure: 8 min jog / 2 min walk × 3 rounds OR 10 min jog / 2 min walk × 2 rounds + 5 min jog
Pace: RPE 5-6
HR: 70-75% max

Longest running session yet. Choose structure that works for you. Quality over quantity.

B)Agility Circuit

10 MIN

T-drill: 4 reps
Pro agility: 4 reps
Lateral shuffles with direction change: 6 reps
Sprint starts: 4 × 10 yards
Rest: 30-45 sec

C)Strength Circuit

12 MIN

3 rounds: Squat × 15
Push-up × 12
Reverse lunge × 10 each
Superman × 12
Plank × 45 sec
Rest: 30 sec

Mindfulness Protocol

Morning: Breath Awareness (10 min)

Natural breathing observation

Evening: Progressive Relaxation (12 min)

Full tense-release with body scan

Cool-down

Easy walk: 5 min
Comprehensive stretch: 12 min
Foam rolling: 5 min

DAY 27 Saturday

Active Recovery

Morning Symptom Assessment

Recovery focus before assessment tomorrow.

Main Work

A)Extended Walk/Easy Jog

40 MIN

Option 1: 40 min walk
Option 2: 15 min walk, 15 min easy jog, 10 min walk
Nature setting preferred
RPE 3 max

B)Comprehensive Mobility

20 MIN

Feet/Ankles (4 min): Circles, calf stretch, soleus stretch
Hips (6 min): 90/90, pigeon, hip flexor, frog
Spine (5 min): Cat-cow, thread needle, thoracic rotation
Upper (5 min): Wall slides, pec stretch, lat stretch

C)Light Core

5 MIN

Dead bug: 10 each
Bird-dog: 10 each
Side plank (knees): 20s each
Glute bridge: 15

Mindfulness Protocol

Extended Morning Practice (15 min)

5 min box breathing
5 min open awareness
5 min set intentions for Week 5

Evening: Gratitude + Reflection

Journal Week 4 accomplishments
Reflect on running progress
Body scan

Evening Protocol

Light social activity okay
Extended sleep: 9+ hours
Meal prep for Week 5

DAY 28 Sunday

Rest & Assessment

Week 4 Complete: Halfway Point Assessment

◆ Morning Assessment

Complete full symptom assessment
Compare: Day 28 vs Day 21 vs Day 14 vs Day 1

Progression criteria for Week 5:
• Tolerated 8-10 min continuous jogging
• Completed agility drills without symptoms
• Stable/improving symptom scores

If NOT meeting criteria: Repeat Week 4

◆ Physical Activity (Optional)

Light walking: 20-30 min
Gentle stretching: 15 min
No structured cardio

◆ Week 4 Reflection Questions

What was your longest continuous run?
How did agility drills feel?
Any symptom concerns during exercise?
Are you ready for resistance training?

◆ Week 5 Preview: Phase 3 Begins

• Phase 3: Non-Contact Training Drills
• Introduction of resistance training (bodyweight → light weights)
• Extended continuous running (15-20 min)
• Sport-specific movement patterns
• Increased agility complexity

◆ Week 4 Complete ◆

Halfway point reached. Aerobic foundation solid. Proceed to Week 5: Resistance Training Introduction.

Follow the mission log

Every session logged, including the bad ones // New intel every Sunday // No spam