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Return to Operations - Week 6<br>Dark Wolf Mission Log
Dark Wolf Mission Log
RTO / Week 6 of 8
DW
Concussion Recovery Protocol

Return to Operations

Week 6: Sport-Specific Preparation

Days 36-42
Phase 3 of 4
Current Phase
Phase 3: Non-Contact Training Drills (Continued)
Increased resistance training, extended cardio, sport-specific drills, preparing for contact activities
DW Week 6 Overview
Focus
Sport-specific drills, increased load
Physical RPE
6-8 (Vigorous)
Running Target
20-25 min continuous
New Elements
Higher intensity sprints, complex agility
"This week bridges training and sport. Intensity increases significantly—your brain must prove it can handle near-game conditions."
DAY 36Monday
Strength + Power
Morning Symptom Assessment
Confirm Week 5 criteria met. Intensity increases significantly this week.
Warm-up (12 min)
Jog: 5 min
High knees: 25
Butt kicks: 25
A-skips: 15 each
Leg swings: 12 each
Lateral shuffles: 15 yd × 2
BW squats: 15
Push-ups: 10
Jump squats: 5
Strength Training
A1)Goblet Squat
4 × 10
Weight: Moderate DB (20-35 lbs)
Tempo: 2-1-1
Rest: 60 sec
Increase weight from Week 5 if form is solid.
A2)DB Bench Press or Floor Press
4 × 10
Weight: Moderate DBs
Rest: 60 sec
B1)DB Romanian Deadlift
3 × 10
Weight: Moderate DBs
Focus: Hip hinge, hamstring stretch
B2)DB Row
3 × 10 each
Weight: Moderate DB
Rest: 60 sec
C)Power Circuit
3 rounds
Box jump or squat jump × 6
Medicine ball slam × 8
Push-up with clap (or explosive) × 6
Rest: 60 sec
First explosive/power work. Start conservative. Stop if any head symptoms.
D)Core
2 rounds
Dead bug × 12 each
Plank × 45 sec
Side plank × 30 sec each
Russian twist × 20 total
Rest: 30 sec
Cardio Finisher
Easy Run
10 MIN
Recovery pace, RPE 4-5
Mindfulness Protocol
Morning: Box Breathing (8 min)
6-6-6-6 pattern
Evening: Body Scan (10 min)
Notice how body responds to increased intensity
Cool-down
Walk: 3 min
Full body stretch: 12 min
Foam rolling: 5 min
DAY 37Tuesday
Sport-Specific
Morning Symptom Assessment
How did yesterday's power work feel? Any symptoms from explosive movements?
Warm-up (12 min)
Jog: 5 min progressive
High knees: 30
Butt kicks: 30
A-skips: 15 each
Lateral shuffles: 20 yd × 2
Carioca: 20 yd × 2
Build-up sprints: 3 × 20 yd (60-70%)
Running
A)Continuous Run
20 MIN
Pace: Moderate, RPE 5-6
HR: 70-75% max
Goal: Complete 20 min continuous
Agility & Speed
B)Agility Circuit
15 MIN
4 rounds: T-drill × 2 (80% speed)
Pro agility × 2 (80%)
L-drill × 2
Reactive shuffles (partner cue or random): 6 reps
Rest: 45 sec between rounds
C)Sprint Work
10 MIN
40-yd sprints: 4 reps (80-85% effort)
Flying 20s: 4 reps (build then hold speed)
Rest: Walk back + 30 sec
Highest intensity sprinting yet. Stay controlled—not all-out max effort.
Sport-Specific Skills (Optional)
If applicable to your sport, add 10-15 min of non-contact skill work: ball handling, shooting, catching, etc. NO CONTACT.
Mindfulness Protocol
Morning: Breath Awareness (10 min)
Natural breathing observation
Evening: Progressive Relaxation (12 min)
Tense-release with body scan
Cool-down
Easy walk: 5 min
Lower body stretch: 10 min
Hip mobility: 5 min
DAY 38Wednesday
Strength Training
Morning Symptom Assessment
Any symptoms from yesterday's speed work?
Warm-up (10 min)
Jog: 4 min
Cat-cow: 10
World's greatest stretch: 5 each
Leg swings: 12 each
Arm circles: 10 each
BW squats: 10
Push-ups: 8
Strength Training
A1)DB Split Squat
3 × 10 each
Weight: Moderate DBs
Tempo: Controlled
Rest: 60 sec
A2)DB Incline Press
3 × 10
Weight: Moderate DBs
Rest: 60 sec
B1)DB Stiff-Leg Deadlift
3 × 10
Weight: Moderate DBs
Focus: Hamstring stretch
B2)DB Shoulder Press
3 × 10
Weight: Light-moderate DBs
Rest: 60 sec
C)Accessory Circuit
2 rounds
Lateral lunge × 8 each
Face pulls (band) × 15
Glute bridge march × 10 each
Farmers carry × 40 yd
Rest: 45 sec
D)Core
2 rounds
Pallof press × 10 each
Dead bug × 12 each
Plank × 45 sec
Bird-dog × 10 each
Rest: 30 sec
Cardio Finisher
Easy Run
10-12 MIN
Recovery pace, RPE 4
Mindfulness Protocol
Morning: Box Breathing (8 min)
6-6-6-6 pattern
Evening: Body Scan (10 min)
Notice fatigue, soreness patterns
Cool-down
Walk: 3 min
Full body stretch: 12 min
Foam rolling: 5 min
DAY 39Thursday
Active Recovery
Morning Symptom Assessment
Mid-week recovery. How is body handling increased intensity?
Main Work
A)Easy Run or Walk
30-35 MIN
Option 1: 35 min walk
Option 2: 20 min easy jog, 15 min walk
RPE 3-4 max
Nature setting preferred
B)Yoga/Mobility Flow
20 MIN
Sun salutation A × 3
Down dog: 45s
Pigeon: 60s each
Low lunge: 45s each
Warrior I/II
Half splits: 45s each
Seated twist: 45s each
Corpse pose: 3 min
C)Light Movement
5 MIN
Dead bug: 8 each
Bird-dog: 8 each
Glute bridge: 12
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 preparation for Friday
Evening Protocol
Epsom salt bath recommended
Quality sleep priority
Early bedtime
DAY 40Friday
Combined Intensity
Morning Symptom Assessment
Post-recovery. Ready for week's most challenging session?
Warm-up (12 min)
Jog: 5 min progressive
High knees: 30
Butt kicks: 30
A-skips: 15 each
Lateral shuffles: 20 yd × 2
Carioca: 20 yd × 2
Build-up sprints: 3 × 30 yd
Strength Circuit (15 min)
3 rounds: Goblet squat × 10
Push-up × 12
DB Row × 8 each
Reverse lunge × 8 each
Plank × 30 sec
Rest: 60 sec between rounds
Cardio
A)Continuous Run
22-25 MIN
Pace: Moderate, RPE 6
HR: 75-80% max
Goal: Build toward 25 min continuous
Longest continuous run of the protocol. Push toward goal but listen to body.
Agility & Speed
B)High-Intensity Agility
12 MIN
3 rounds: T-drill × 2 (85-90%)
Pro agility × 2 (85-90%)
Reactive change of direction × 6
Rest: 60 sec
C)Sprint Work
10 MIN
40-yd sprints: 4 reps (85-90%)
20-yd sprints: 4 reps (90%)
Rest: Walk back + 45 sec
Mindfulness Protocol
Morning: Box Breathing (8 min)
6-6-6-6 pattern
Prepare mentally for challenging session
Evening: Progressive Relaxation (12 min)
Full recovery focus
Cool-down
Easy walk: 5 min
Comprehensive stretch: 15 min
Foam rolling: 8 min
DAY 41Saturday
Active Recovery
Morning Symptom Assessment
Recovery focus before assessment tomorrow. How do you feel after yesterday's intensity?
Main Work
A)Extended Walk/Easy Jog
40 MIN
Option 1: 40 min walk
Option 2: 25 min easy jog, 15 min walk
Nature setting
RPE 3 max
B)Comprehensive Mobility
25 MIN
Feet/Ankles: Full routine
Hips: 90/90, pigeon, hip flexor, frog, adductor stretch
Spine: Cat-cow, thread needle, thoracic rotation, prone press-up
Upper: Wall slides, pec stretch, lat stretch, shoulder circles
C)Light Core
5 MIN
Dead bug: 10 each
Bird-dog: 10 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 7
Evening: Gratitude + Reflection
Journal Week 6 accomplishments
Reflect on intensity progression
Body scan
Evening Protocol
Light social activity okay
Extended sleep: 9+ hours
Meal prep for Week 7
DAY 42Sunday
Rest & Assessment
Week 6 Complete: Pre-Contact Assessment
◆ Morning Assessment
Complete full symptom assessment
Compare: Day 42 vs Day 35 vs Day 1

Progression criteria for Week 7:
• Completed 20-25 min continuous running
• Tolerated high-intensity agility (85-90%)
• No symptom flares during explosive movements
• Stable symptom scores throughout week

CRITICAL: Before Week 7 contact activities, consider medical clearance

If NOT meeting criteria: Repeat Week 6
◆ Physical Activity (Optional)
Light walking: 20-30 min
Gentle stretching: 15 min
No structured training
◆ Week 6 Reflection Questions
How did high-intensity work feel?
Any symptoms during sprints or agility?
Longest continuous run achieved?
Are you ready for contact activities?
◆ Week 7 Preview: Phase 4 Begins
• Phase 4: Full-Contact Practice
• Introduction of contact drills (with clearance)
• Full-intensity training
• Sport-specific practice integration
• Final preparation for return to play

Medical clearance recommended before contact activities
◆ Week 6 Complete ◆
Sport-specific preparation complete. Proceed to Week 7: Contact Integration (with medical clearance).