Free Training Protocols & Health Resources
Evidence-based guides you can use starting today.
How to use these resources
Each guide below can be downloaded immediately and implemented right now. These are the same protocols and training frameworks we use with our coaching clients. For personalized guidance, schedule a consultation.
Knee Capacity Protocol
Step-by-step protocol for rebuilding knee strength and resilience after injury or surgery.
Foundation Training Plan
Four-week foundational strength program for beginners or those returning to training.
Advanced Training Plan
Progression program for athletes ready to move beyond foundational strength work.
Pre-Training Mobility Prep
Dynamic warm-up and mobility sequence to prepare your body for training sessions.
Back Resiliency Protocol
Evidence-based exercises and strategies for building a resilient, pain-free back.
The Emily Amputee Program
Real-world amputee training program with exercise progressions and outcome tracking.
Ready for personalized guidance?
These resources work best when paired with expert coaching. Let's create a plan tailored to your specific goals and situation.
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