This week’s Office Hours is posted in the Client Valut: we covered WL meet prep, running vs strength, fundamentals, and the SHIT recovery framework. I also put out an invite for a pilot program-design review series: coaches can submit 1-2 weeks of training and I’ll record a short breakdown video. If you want details or to join, comment on the Skool thread. Also as a heads up: the private client vault will get a big update this weekend with the full Breathing Resource, including nose breathing, CO₂ tolerance, BWB protocols, and performance breathing strategies across all training modalities.

This is the second post in this rehab series. This is not meant to be instructional or prescriptive. This is simply me documenting how I am thinking through the earliest phase of rehab and what I am learning in real time. Right now, I am about 48 hours post injury and firmly in what I am calling Phase Zero. For me, Phase Zero ends when normal gait returns. That is the only marker that matters right now. Until I am walking normally, everything else is secondary. (see the attached video of my current gait pattern) -------------------------------- (1) PHASE ZERO INTENT The intention of Phase Zero is simple. Reduce guarding. Restore circulation. Maintain movement patterns. Gather information. With this phase, I'm not trying to drive adaptation. I am trying to understand what ranges, patterns, and positions are currently available so I can build a plan around my current reality. At this point, I can barely walk due to a lack of hip extension. That keeps me squarely in Phase Zero. -------------------------------- (2) CURRENT TREATMENT MODALITIES These are the modalities I am using right now. • Red light therapy as the primary modality • Compression boots used post workout to control swelling • Tight compression wrap worn throughout the day • Compression recovery tights worn overnight (until my quad sleeve arrives) The goal here is simple. Reduce background inflammation and stabilize the tissue while I explore movement options. -------------------------------- (3) MORNING SESSION | BLOOD FLOW AND PATTERN EXPOSURE The morning session was intentionally unstructured. The goal was blood flow and pattern exposure, not training. I went into the gym and tested equipment to see what I could tolerate without pain or compensation. What I learned: • I can ski with near normal mechanics • I can ride the bike if the seat is slightly higher and I stay in a forward position • Battle ropes feel safe and effective • Hip extension is the main limiter for movements - and is creating some lower back fatigue / compensation

I’m looking to pilot test a very brief program design review video series. The basic concept is: a coach submits a week or 2 weeks of programming for an athlete (along with context / athlete details / bullets re: intention) and I will film a short voice-over video (15min max) talking through my thoughts on the program, highlighting things that I think are creative solutions to problems and identifying places for possible upgrades. My plan would be to house these inside the skool platform and maybe eventually share clips from them on social media. Is anyone interested in submitting a program for a pilot review? If so, just drop a response here and I’ll reach out directly.

This weekend was a win and a reminder at the same time. Three USAMWL American records in my age group and weight class, along with a grade-2 rectus femoris strain near the insertion. I’m sharing this as a snapshot of my initial rehab process. Basically how I think through the first 24 hours as both an athlete and a coach. This isn’t a template or advice, just context for discussion. (1) Starting framework Initially my goal was to minimize bleeding - with a grade-2 strain, limiting the bleed means limiting the size of the scar tissue that develops. So as soon as it happened I had medical wrap it tightly with a compression bandage. I avoided the ice and NSAIDS that were offered sing both can potentially delay the healing process. (2) The first night After I got back to the hotel and a took a shower, the priority shifted to calming the area and setting myself up to sleep. I used my red light therapy pad for 30min, then wrapped the leg lightly to create some compression for sleep. Hip extension wasn’t tolerable at all, so I had to try to find a sleep position that worked around that. (3) Current modality and supplement checklist: ✅ Red / near-infrared light ✅ Compression (tight during the day / loose at night) ✅ Phytosome Curcumin (moderate dose) ✅ Pro-resolving mediators (a form of fish oil that helps the body shift from inflammation -> healing) ✅ PEA (Palmitoylethanolamide - reduces inflammation and modulates pain without delaying healing) ✅ Collagen (double my normal dose) ✅ Positioning that avoids aggravating the injury. (4) What I’m avoiding right now ❌ Aggressive stretching ❌ Soft-tissue work near the insertion ❌ Repeated icing ❌ Testing ranges to “check” on pain ❌ NSAIDs I’ll post another update in 2 days once I start BFR / isometrics. If you’ve found certain approaches helpful, or problematic, in the first 24-72 hours, I’d love to hear how you think through it.

Hello together, im reaching out to seek advice for the skill progression of one of my athletes. Were having a hard Time to get her first Bar Muscle Up. She has everything together, in theory, but cant make it. Her biggest problem, in my opinion, is her ability to actively use her hips and pull active with her lats in the turnover. What would be your go to, to fix it. Any ideas? Thank you in advance!