Here we go guys. Several hiccups and hair pullings later this should do it. Thanks for all the help and encouragement. Looking forward to level 2.

Paragraph 1 – This program is an extension of an earlier take on returning an athlete to fitness. Julian is a former high performing university athlete who’s post-university pro dream was cut short by, first, a catastrophic knee injury, then law school. Several surgeries later the knee is repaired and he’s been rebuilding his conditioning and a law practice. He knows his way around the weight room and is now comfortable running. He has already done some things on his own and practices yoga but also has time constraints and needs structure.

Paragraph 2 – The first week is structured around building strength endurance and mobility in all 4Q. It incorporates a day for running, uses his yoga day for the work-in component and a full rest day.

Paragraph 3 – The 2nd week builds on the first, using circuits instead of giant sets, reducing repetitions, increasing loads and adding some positional exercises to build fascial strength.

Paragraph 4 – The 3rd week continues with the themes introduced in the first two weeks. I’ve added in some supersets incorporating LLT/UMT for variety.

Paragraph 5 – The 4th week concludes with a mechanic/metabolic giant set day, followed by a rest day, then yoga for a more complete recovery.

With a few minor variations we could repeat this for another month before making structural changes, perhaps adding in acceleration/deceleration, more agility.