Training Programme

Weekly Structure
2026

Decision rule: Think in traffic lights. Decide once. Don't negotiate mid-session.
Week at a glance
Monday
Push
▼
  • Elliptical — 4 min warm-up
  • Handstand — 3×40 s, rest 90 sec/set
  • Bench press — power grip 3×5, wide grip 1×6, narrow grip 1×7, rest 3 min/set
  • Bent over dumbbell lateral raise — 3×5, rest 90 sec/set
  • Push-ups — 3×6 low side to side + 10 strict slow, rest 90 sec/set
  • Single-leg standing hip flexion
  • Cycling V2 — 20 min (optional based on Sunday aerobic)
Rule
Must finish feeling capable, not crushed.
Breakfast dance 5 min Midday walk 15 min Evening walk 15 min
Tuesday
Mobility + Balance
▼
  • Ground sequence: breathing → spinal rocking → psoas activation (left) → dead bug → wall press
  • Hips + spine: figure-four → seated hip CARs → thread the needle → bridge
  • Balance: single-leg stand → split-stance shifts → tandem stance
  • Close: free movement — non-negotiable
Rule
Feel better after than before.
Midday walk 15 min Evening walk 15 min Dinner dance 5 min
Wednesday
VO₂max HIIT ★
▼
  • 4 min warm-up
  • 24 min VMAX — 16 min active ON time
  • 6 min V2 cool-down
  • 5 min supine leg cycling
  • Progress toward 26 min ON time
Rule
Highest-priority session of the week.
Breakfast dance 5 min
Thursday
Pull + Zone 2
▼
  • Pull-ups — 3×5, rest 3 min/set
  • Handstand — 3×30 s, rest 90 sec/set
  • Farmer carry — 3×40 s at full bodyweight, rest 2 min/set
  • Barbell row — 3×6, rest 2 min/set
  • Lying leg raise — 3×10, rest 90 sec/set
  • Back extension — 3×10, rest 90 sec/set
  • Side lying plank — lift leg
  • Elliptical slow — 20 min V2 with 5 kg kettlebell suitcase
Rule
No HIIT today.
Morning dance 5 min
Friday
Recovery
▼

Full rest or gentle movement only.

Rule
Do less than you want to.
Breakfast dance 5 min Midday walk 15 min Evening walk 15 min Dinner dance 5 min
Saturday
Legs
▼
  • Dead stop kettlebell swing — 3×8, rest 2 min/set
  • Calf raises — 3×25, rest 60 sec/set
  • Barbell back squat — 3×5, slow down / fast up, rest 4 min/set
  • Dumbbell Romanian deadlift — 3×5, 20 kg each hand, slow eccentric, rest 3 min/set
  • Seated hamstring curl — 3×6, 3 s eccentric + 2 s hold, rest 60 sec/set
  • Split squat isometrics — 3×6 (3 each side), rest 60 sec/set
  • Hip abduction machine — 3×8, rest 60 sec/set
  • Hip adduction machine — 3×8, rest 60 sec/set
  • Side-lying planks — if extra energy
  • 10–20 min bike — if fresh
Rule
Legs should feel trained, not irritated.
Breakfast dance 5 min
Sunday
Deep Flexibility
▼
  • Nervous system prep: breathing → left-leg awareness → spinal waves → hip circles (8 min)
  • Front split block — one cycle each leg (15 min)
  • Middle split block — one round (10 min)
  • Spine: Jefferson curl → bridge → pancake (15 min)
  • Parasympathetic close: savasana legs supported (5 min)
Rule
Worked, never threatened.
Breakfast dance 5 min Midday walk 15 min Evening walk 15 min Dinner dance 5 min
Monday

Push

Must finish feeling capable, not crushed.
Warm-up
Elliptical4 min
Main work
Handstand3×40 s · rest 90 sec
Bench press — power grip3×5 · rest 3 min
Bench press — wide grip1×6 · rest 3 min
Bench press — narrow grip1×7 · rest 3 min
Bent over DB lateral raise3×5 · rest 90 sec
Push-ups — side to side + strict slow3×6+10 · rest 90 sec
Rehab / Neural
Single-leg standing hip flexion
Optional Zone 2
Cycling V220 min — cut first if tired
Rule
Must finish feeling capable, not crushed.
Daily movement
Breakfast dance — 5 min Midday walk — 15 min Evening walk — 15 min
Tuesday

Mobility +
Balance

One unbroken sequence. No decisions mid-session. 35–40 min.

Purpose: repeated low-threat neuromuscular input to the denervated left leg, and restoration of parasympathetic tone after Monday.

Ground · 12 min
Crocodile breathing3 min · exhale longer
Spinal rocking2 min · slow, roll back and forth
Supine hip flexion with breath — LEFT SIDE ONLY3×10 · psoas input — do not skip
Dead bug — left side 2× for every 1 right3×6 · hold 5 s · lumbar flat
Left foot against wall — isometric leg press3×8 · 4 s push / 4 s release
Hips + Spine · 10 min
Supine figure-four3 min both sides
Seated hip CARs3 min · active full rotation
Thread the needle — dynamic3 min both sides
Single Arm Bridge8 each side · skip if L4 sensitised
Standing + Balance · 8 min
Single-leg stand2 min each side · eyes open then closed
Split-stance weight shifts2 min · slow lateral transfer
Tandem stance with slow head turns2 min · L/R/up/down
Close · 5–10 min
Free movement — dance, flow, whatever arrivesDo not skip
Rule
Feel better after than before.
Daily movement
Midday walk — 15 min Evening walk — 15 min Dinner dance — 5 min
Wednesday · Highest Priority

VO₂max HIIT

Highest-priority session of the week.
Elliptical protocol
Warm-up4 min
VMAX — active ON time16 min (progress to 26 min)
V2 cool-down6 min
Supine leg cycling5 min
Rule
This is the highest-priority session of the week.
Daily movement
Breakfast dance — 5 min
Thursday

Pull + Zone 2

No HIIT today.
Main work
Pull-ups3×5 · rest 3 min
Handstand3×30 s · rest 90 sec
Farmer carry — full bodyweight3×40 s · rest 2 min
Barbell row3×6 · rest 2 min
Lying leg raise — each side + middle3×10 · rest 90 sec
Back extension3×10 · rest 90 sec
Side lying plank — lift leg
Zone 2
Elliptical slow — with 5 kg kettlebell suitcase20 min · V2
Warning
If elbows feel tender two mornings in a row, reduce pull-up volume immediately.
Rule
No HIIT today.
Daily movement
Morning dance — 5 min
Friday

Recovery

Do less than you want to.

Full rest or gentle movement only.

Rule
Do less than you want to.
Daily movement
Breakfast dance — 5 min Midday walk — 15 min Evening walk — 15 min Dinner dance — 5 min
Saturday

Legs

Legs should feel trained, not irritated.

Hinge pattern maintained via dumbbell RDL — horizontal load vector, negligible axial compression, hamstring loaded in lengthened position.

Primary strength
Dead stop kettlebell swing3×8 · rest 2 min
Calf raises3×25 · rest 60 sec
Barbell back squat — slow down / fast up3×5 · rest 4 min
Dumbbell Romanian deadlift — 20 kg/hand3×5 · slow eccentric · rest 3 min
Left leg
Stop before left side compensates through lower back.
Accessories
Seated hamstring curl — 3 s ecc + 2 s hold3×6 · rest 60 sec
Split squat isometrics — slow down + quick up3×6 (3 each side) · rest 60 sec
Hip abduction machine3×8 · rest 60 sec
Hip adduction machine3×8 · rest 60 sec
Side-lying planksif extra energy
Optional Zone 2
Bike10–20 min · if fresh
Rule
Legs should feel trained, not irritated.
Daily movement
Breakfast dance — 5 min
Sunday

Deep Flexibility

55 min total. Worked, never threatened.
1. Nervous system preparation · 8 min
Supine breathing — 4 s inhale / 6–8 s exhale2 min · bent legs
Supine left-leg awareness2 min · no movement · just attend
Gentle spinal waves (cat-cow, slow)2 min
Hip circles / leg swings (supported)2 min
2. Front split block · 15 min (two rounds — one per leg)
Half split or supported lunge60 s one side
Slide into front split (supported)60 s one side
Isometric contraction: front hamstring + back glute10–15 s at 60–70%
Relax deeper, breathe60 s
Left leg
If left side sensation is vaguer or shallower than right, do not push to match.
3. Middle split block · 10 min (one round)
Horse stance pulses1.5 min
Side lunges — slow, shallow1.5 min
Middle split (supported, sitting)2 min
Isometric adductor push into floor10–15 s × 3 lean ins
4. Spine block · 15 min
Jefferson curl (very light load)5 reps · stop if left loses position before rep 5
Bridge — warm up then wall mount10 reps + 30 s holds
Bridge shoulder shifts / wall-assisted4 reps each side
Pancake with active reach — not collapse60 s
5. Parasympathetic close · 5 min
Savasana — legs supported (bolster or rolled mat)Not optional
Long exhales · let the system settle
Rule
Worked, never threatened.
Daily movement
Breakfast dance — 5 min Midday walk — 15 min Evening walk — 15 min Dinner dance — 5 min
Decision Framework

Weekly
Decision Rules

Think in traffic lights. Decide once per week.
Green — Push
All of the following are true
  • Wednesday VO₂max: complete all intervals, last brutal but controlled
  • Saturday legs: no unusual heaviness, no knee or adductor irritation
  • Sunday flexibility: can sink into range without guarding
  • Morning resting HR and sleep feel normal
Pick ONE variable +2–5 W / higher pace on Wednesday
OR +1 rep per set on one strength lift
OR +5–10 s longer split holds Sunday
Never push more than one variable per week.
Yellow — Hold
Any of the following are true
  • Monday push feels harder than it should
  • Legs feel flat or dull on Saturday
  • Flexibility feels stiff but not painful
  • Sleep or stress is slightly off
Hold means Same loads, reps, times.
No added volume. Structure intact.
This is where most progress consolidates.
Red — Pull Back
Any of the following show up
  • You dread Wednesday VO₂max
  • Power or pace drops >5–8% mid-session
  • Knee or adductor irritation appears
  • Sunday flexibility feels guarded or threatening
  • You want to 'just get it done'
Pull back — in this order 1. Remove Zone 2 (Thu elliptical, Sat cycling)
2. Shorten/skip Monday push
3. Reduce Saturday accessories only
4. Shorten Sunday (keep quality, lose time)
Do not remove Wed VO₂max unless symptoms persist 2+ weeks.
Non-negotiable: Never "make up" a missed session.
Deload protocol

Scheduled, not reactive. Every 8–10 weeks regardless of how good you feel. First deload: after 8 full weeks on this programme.

Trigger immediately if: VO₂max power drops · pull-ups stall >3 weeks · knees or psoas feel flat · sleep quality declines.

Strength

Reduce all loads 15–20%. Same exercises, same reps, same order. No new progressions.

VO₂max

Keep Wednesday session. Reduce ON time ~30% (e.g. 16 min → 11 min).

Zone 2

Keep as written. No pushing pace.

Mobility + Flexibility

Tuesday and Sunday unchanged. Preserves range during strength downshift.

Deload weeks are where strength consolidates. No testing. No proving.
Load Limits

Load Caps

Caps are ceilings, not targets. Once reached, progression switches to expression.
Bench Press
100 kg
Allowed progression after cap
  • More reps at same load (up to 8)
  • Longer pauses (1–2 s on chest)
  • Slower eccentrics (3–4 s)
  • Better bar speed consistency
  • No weight above 100 kg
  • No grinding reps
Back Squat
90 kg
Allowed progression after cap
  • Deeper but controlled depth
  • Slower eccentrics (4–5 s)
  • More reps (up to 6)
  • Cleaner knee tracking
  • No forced symmetry
  • No knee irritation tolerated
Dumbbell RDL
Governed by left-side compensation — not a load cap
Starting load: 20 kg/hand
  • Slower eccentrics
  • Paused hinges
  • More reps (up to 8)
  • Better posture and breathing
  • Load increase in 2.5 kg increments only if lumbar stays neutral AND no left-side compensation
  • No max testing
  • No load increase if left side compensates
  • No grip-limited failure
Pull-ups
No load cap
Volume cap applies
Weekly ceiling: 35–60 total clean reps
  • More total reps
  • Better density
  • Longer isometrics
  • Light external load later (joints must feel perfect)

All sets ≥2 reps in reserve.

Farmer / Suitcase Carry
Cap: bodyweight total
  • Longer clean posture
  • Better breathing
  • Less grip fatigue
Accessories
Rows, raises, machines

If adding load reduces control or increases recovery cost → stop.

Accessories never justify fatigue spillover.

Strength you can't repeat is no longer strength.
Strength you can't recover from is debt.
Strength you can express freely is power.
Quarterly Review

Success
Metrics

Track every 12–16 weeks. Metrics reflect capability, not ego.
01 · Strength
Max Strict Pull-ups
One set, perfect form, full hang, no kipping. Direct bodyweight strength — joint-honest, sensitive to fatigue and bodyweight.
02 · Conditioning
Final VO₂max Interval
Power or pace in final interval. Same machine, same protocol, same resistance. VO₂max is the strongest single mortality predictor.
03 · Movement
Joint Confidence Score
Assessed weekly. Score 1–5 per joint: 1 = guarded, 3 = neutral, 5 = confident and fluid. Early warning beats pain.
04 · Flexibility
Range Quality
Ability to enter deep ranges without guarding: front split, middle split, bridge. Quality over centimetres.
Weekly joint confidence tracker

This week — Score 1–5 per joint

Knees
Hips / psoas
Spine
Shoulders
1 = guarded · 3 = neutral · 5 = confident and fluid
Subjective marker (most important): "I feel capable more often than I feel trained." When that sentence is true, the phase is working.