The Long Road Back

A training journey measured in useful work, honest recovery, and returning skill.

Week 1Return to Rhythm

Week 2Build Momentum

Week 3Sharpen Skills

Week 4Expand Capacity

Week 1 · Return to Rhythm

Three focused sessions to restart boxing rhythm and rebuild calisthenics capacity. This is training—not a tiny rehab circuit—kept below assessment-limit effort while delayed recovery is still unknown.

3 sessionsplanned

125 minplanned training

RPE 5–7working range

24 + 48 hrecovery gates

Weekly progress

0 / 3

Skill Tree

Quests unlock by evidence: completed work plus recovery, not streak pressure.

Boxing craft

Reclaim the Bell
Four-round fluency · complete 2 boxing quests
Controlled pressure · average RPE ≤7 with stable recovery

Body armour

Rebuild the Base
Scapular foundation · 3 quality strength sessions
Rotational control · 8 clean reps per side

Capacity

Return to Rhythm
150-minute week · unlock after a stable 125-minute week
Old cadence · sustainable 180-minute week

History

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This companion supports training decisions; it does not diagnose symptoms or replace a clinician.