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Return to Operations - Week 4<br>Dark Wolf Mission Log
Dark Wolf Mission Log
RTO / Week 4 of 8
DW
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
DW 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.