Concussion Recovery Protocol

Return to Operations

Week 5: Resistance Training Introduction

Days 29-35
Phase 3 of 4

New Phase PHASE 3

Phase 3: Non-Contact Training Drills

Resistance training introduction, extended continuous running, sport-specific patterns

Week 5 Overview

Focus

Resistance training, extended cardio

Physical RPE

5-7 (Moderate-Vigorous)

Running Target

15-20 min continuous

New Elements

Light weights, compound movements

"Your brain has proven it can handle aerobic stress. Now we add controlled resistance to rebuild total-body strength."

DAY 29Monday

Strength Intro

Morning Symptom Assessment

Confirm Week 4 criteria met. Today introduces resistance training—start light.

Warm-up (12 min)

Easy jog: 5 min
High knees: 20
Butt kicks: 20
Leg swings: 10 each
Arm circles: 10 each
Hip circles: 8 each
BW squats: 10
Push-ups: 5
Inchworms: 5

Strength Training

A1)Goblet Squat

3 × 10

Weight: Light DB (10-20 lbs)
Tempo: 3 sec down, 1 pause, 2 up
Rest: 60 sec

First weighted exercise. Focus on form over load. Stop if head pressure.

A2)Dumbbell Row

3 × 10 each

Weight: Light DB (10-15 lbs)
Hand/knee on bench
Rest: 60 sec

B1)DB Romanian Deadlift

3 × 10

Weight: Light DBs (10-15 lbs each)
Slow, controlled
Keep head neutral

B2)Push-up

3 × 10-12

Modify as needed
Rest: 60 sec

C)Core Circuit

2 rounds

Dead bug × 12 each
Bird-dog × 10 each
Plank × 45 sec
Side plank × 30 sec each
Rest: 30 sec

Cardio Finisher

Easy Run

10 MIN

Steady pace, RPE 4-5
Recovery focus

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern

Evening: Body Scan (10 min)

Notice how body responds to resistance training

Cool-down

Walk: 3 min
Full body stretch: 10 min

DAY 30Tuesday

Cardio & Agility

Morning Symptom Assessment

How did yesterday's strength work feel? Any delayed symptoms?

Warm-up (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)Continuous Run

15 MIN

Pace: Moderate, RPE 5-6
HR: 70-75% max
Goal: Complete without walk breaks

First 15-min continuous run. Stay controlled.

B)Agility Circuit

12 MIN

3 rounds: T-drill × 2
Pro agility × 2
Box drill × 2 each direction
Lateral shuffle with change × 4
Rest: 45 sec

C)Sprint Progressions

8 MIN

Build-ups (50% → 75%): 4 × 30 yd
Sprint starts: 4 × 10 yd (75-80%)
Rest: Walk back

First higher-intensity sprinting. Stay controlled.

Mindfulness Protocol

Morning: Breath Awareness (10 min)

Natural breathing, notice qualities

Evening: Progressive Relaxation (12 min)

Full tense-release with body scan

Cool-down

Easy walk: 5 min
Lower body stretch: 10 min

DAY 31Wednesday

Strength Training

Morning Symptom Assessment

Second strength session. Any DOMS from Day 29?

Warm-up (10 min)

Easy jog: 4 min
Cat-cow: 10
World's greatest stretch: 5 each
Leg swings: 10 each
Arm circles: 10 each
BW squats: 10

Strength Training

A1)DB Reverse Lunge

3 × 8 each

Weight: Light DBs at sides
Controlled
Rest: 60 sec

A2)DB Floor Press

3 × 10

Weight: Light-moderate DBs
Rest: 60 sec

B1)DB Hip Hinge

3 × 10

Single DB between legs
Focus: Hinge, not squat

B2)DB Overhead Press

3 × 10

Weight: Light DBs
Seated or standing
Rest: 60 sec

First overhead pressing. Keep core tight. Stop if head pressure.

C)Core + Stability

2 rounds

Pallof press: 10 each
Dead bug with weight: 10 each
Side plank with reach: 8 each
Bird-dog row: 8 each
Rest: 30 sec

Cardio Finisher

Easy Run/Walk

10 MIN

Recovery pace, RPE 3-4

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern

Evening: Body Scan (10 min)

Notice muscle soreness, tension

Cool-down

Walk: 3 min
Full body stretch: 12 min
Foam rolling: 5 min

DAY 32Thursday

Active Recovery

Morning Symptom Assessment

Mid-week recovery. How is body handling strength + cardio?

Main Work

A)Easy Run or Walk

30-35 MIN

Option 1: 35 min walk
Option 2: 15 min walk, 12 min easy jog, 8 min walk
RPE 3 max
Nature preferred

B)Yoga/Mobility Flow

20 MIN

Sun salutation A × 3
Down dog: 45s
Pigeon: 60s each
Low lunge: 45s each
Warrior I/II flow
Triangle: 30s each
Seated twist: 45s each
Corpse pose: 3 min

C)Light Movement

5 MIN

Dead bug: 8 each (slow)
Bird-dog: 8 each
Glute bridge: 10

Mindfulness Protocol

Extended Morning Practice (15 min)

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

Evening: Extended Body Scan (12 min)

Focus on recovery and relaxation

Evening Protocol

Epsom salt bath recommended
Early bedtime

DAY 33Friday

Combined Training

Morning Symptom Assessment

Post-recovery. Ready for week's most challenging session?

Warm-up (12 min)

Easy jog: 5 min
High knees: 25
Butt kicks: 25
A-skips: 15 each
Lateral shuffles: 15 yd × 2
Carioca: 15 yd × 2
BW squats: 10
Push-ups: 8

Strength Circuit (20 min)

4 rounds: Goblet squat × 10
Push-up × 10
DB Row × 8 each
Reverse lunge × 8 each
Plank × 30 sec
Rest: 90 sec between rounds

Cardio

A)Continuous Run

18-20 MIN

Pace: Moderate, RPE 5-6
HR: 70-75% max
Build toward 20 min continuous

Extending running capacity. Walk briefly if needed, but push toward goal.

B)Agility Finisher

8 MIN

T-drill: 3 reps
Pro agility: 3 reps
Backpedal to sprint: 4 × 10 yd
Rest: 30-45 sec

Mindfulness Protocol

Morning: Box Breathing (8 min)

6-6-6-6 pattern

Evening: Body Scan (10 min)

Notice fatigue patterns

Cool-down

Walk: 5 min
Comprehensive stretch: 12 min
Foam rolling: 5 min

DAY 34Saturday

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: 20 min walk, 15 min easy jog, 5 min walk
Nature setting
RPE 3 max

B)Comprehensive Mobility

20 MIN

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

C)Light Core

5 MIN

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

Mindfulness Protocol

Extended Morning Practice (15 min)

5 min box breathing
5 min open awareness
5 min intentions for Week 6

Evening: Gratitude + Reflection

Journal Week 5 accomplishments
Reflect on strength progress
Body scan

Evening Protocol

Light social activity okay
Extended sleep: 9+ hours
Meal prep for Week 6

DAY 35Sunday

Rest & Assessment

Week 5 Complete: Assessment Day

◆ Morning Assessment

Complete full symptom assessment
Compare: Day 35 vs Day 28 vs Day 1

Progression criteria for Week 6:
• Tolerated resistance training without symptoms
• Completed 15-20 min continuous running
• No symptom flares during or after exercise

If NOT meeting criteria: Repeat Week 5

◆ Physical Activity (Optional)

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

◆ Week 5 Reflection Questions

How did resistance training feel?
Any head pressure during lifting?
Longest continuous run achieved?
Are you ready for increased intensity?

◆ Week 6 Preview

• Increased resistance training load
• 20-25 min continuous running
• Sport-specific drills progression
• Higher-intensity agility work
• Preparing for contact activities (Week 7)

◆ Week 5 Complete ◆

Resistance training foundation established. Proceed to Week 6: Sport-Specific Preparation.

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