Eight weeks. Recovery-first programming for athletes operating under chronic load.
Document RCTA-RF-001 · Vol. I
Field Manual. Read this before starting Week 1. Every decision you'll make over the next eight weeks is covered here.
Who This Is For
This system is built for people operating under chronic physical, psychological, or occupational load. People who need their training to account for that, not pretend it isn't there.
Combat AthletesMilitary — Active & VeteranLaw EnforcementFirst RespondersShift WorkersNurses / HealthcareHigh-Load ProfessionalsOverloaded ParentsMen Rebuilding After BurnoutAthletes Post-Injury
The tactical identity of RCTA comes from combat sports and military service. That's where the framework was built and tested. But the load patterns that break athletes down don't belong exclusively to those environments. A nurse running back-to-back 12-hour shifts, a parent carrying two jobs and three kids, a professional carrying years of stress without real recovery built in — they accumulate the same kind of debt this program addresses. If your training has been inconsistent because your life is inconsistent, if you're injured more than you used to be, recovering slower, feeling the gap between your output and your capacity widen — this program was built for that.
Before You Start
A Note Before You Start
You're starting this because something isn't working anymore. Maybe it happened gradually. Years of load stacking up, no real recovery built in. Maybe there was a specific thing: an injury, a transition, a stretch of chaos that cost more than you expected. Maybe you're still going, still showing up, but you know the system is running on fumes.
Most people here didn't get broken from weakness. Usually it was accumulation. Carrying more than the system was built to handle, for longer than it was built to handle it.
You've probably spent years overriding fatigue because something still needed to get done. That habit kept you functional. It also ran up a debt this program is built to address.
This program isn't asking you to work harder. It's asking you to work deliberately. For most people who end up here, that's the harder ask.
Eight weeks. Three phases. One objective: rebuild the foundation so what you build on top of it actually holds. Rak Chazak.
Why Rak Chazak
Be Strong and of Good Courage
Rak Chazak is a Hebrew phrase. It translates as "be strong and courageous" — but in context, it's not a command to perform strength. It's a command to continue when continuing is hard.
For a recovery program, that distinction matters. The hardest thing for most high-output athletes isn't training harder. It's staying disciplined with recovery when every instinct says push through. Taking a Red Day seriously takes more real courage than overriding it. Holding an RPE ceiling when your ego wants to go above it takes more actual strength than just lifting heavier.
Strength without recovery is erosion. Courage without structure is just risk.
The name wasn't chosen for aesthetics. It was chosen because it says something true about what this program actually asks.
Required Equipment
Gym Access
Barbell + plates (access to 45–315 lbs minimum)
Dumbbells (15–80 lbs range)
Pull-up bar
Bench — flat and adjustable
Cable machine or resistance bands
Rowing machine or Assault bike (conditioning weeks 4–8)
GHD or back extension bench (preferred; substitutes noted in programming)
Personal Equipment
Training journal (this document or physical notebook)
Food scale (useful for Gut Protocol compliance Weeks 1–3)
Meal prep containers
Protein powder — whey isolate or hydrolysate (tolerance-confirmed)
Creatine monohydrate — 5g/day
Magnesium glycinate — 400mg pre-sleep
Vitamin D3 + K2 — 5,000 IU D3 / 100mcg K2 daily
Omega-3 — 3–4g EPA/DHA daily
Medical Prerequisites
Comprehensive metabolic panel — within 90 days
CBC with ferritin (ferritin history: prioritize this)
Testosterone total + free, SHBG, LH, FSH — within 90 days
TSH, free T3, free T4 — within 90 days
Cortisol (AM) — within 90 days
hsCRP, homocysteine — within 90 days
Physician clearance if: active injury, recent surgery, cardiac history
How to Use This Program
Program Sequence
Complete the OCA before starting Week 1. Your track placement, training volume, and mat work access are determined by that score. Start without it and you're programming for someone else.
Run your Daily Readiness Scorecard every morning before making any training decision. Green, Yellow, or Red determines what you do that day. The scorecard doesn't negotiate.
Follow your assigned Track (A, B, or C) for Weeks 1–3. Your OCA score determines your entry track. The audit reflects what you can actually absorb right now — not what you think you can handle.
Begin the Gut Reset Protocol on Day 1, concurrent with Week 1 training. The dietary and training interventions run simultaneously. They reinforce each other — running one without the other produces a fraction of the adaptation.
Complete weekly check-ins every Sunday. These are data collection tools, not accountability theater. The data drives programming decisions the following week.
Don't skip the Week 6 retest. That's how you know the foundation is holding. It's also how Weeks 7–8 get calibrated. Training to failure without testing is guessing with more effort.
Complete the final OCA on Day 56. The delta between Week 0 and Week 8 is the product. Document it — it's your evidence.
What This Requires — And What It Produces
What This Requires
At least 80% session completion. Missing 4+ sessions means the program wasn't completed.
Restore phase sessions stay below RPE ceiling. The constraint is the mechanism.
Daily readiness — logged, not reconstructed from memory.
All 8 weekly check-ins completed (Sunday).
Gut protocol compliance Weeks 1–3: 90% minimum.
Sleep: minimum 7 hours. 7.5–9 is the target window.
What This Produces
Measurable reduction in Recovery Debt (OCA score delta).
Structural strength baseline restored or established.
GI function improved — absorption, inflammation, energy stability.
Mat capacity at full competition intensity by Week 7.
A documented training foundation you can build the next 12 months on.
Clarity on what your system can currently absorb and adapt to.
On the Restore Phase
The Restore phase will feel too easy. That's not an error. That's the programming working.
A common pattern here: athletes with high training age feel undermined by the light load in Weeks 1–3. They push above the RPE ceiling thinking they're getting ahead. They typically plateau or stall around Week 5 when accumulated load catches up.
Your perceived readiness during Weeks 1–3 is rarely an accurate measure of your actual recovery capacity. The audit gave you a more reliable read than how you feel after your first cup of coffee. Trust the score. The program will give you room to push — just not yet.
Completion Standards
Standard
Requirement
Status
OCA Baseline
Week 0 audit completed and scored
Pending
Session Compliance
≥80% of programmed sessions (≥38 of 48)
Pending
Restore Phase Integrity
Zero sessions above RPE ceiling in Weeks 1–3
Pending
Weekly Check-Ins
All 8 Sunday check-ins completed
Pending
Week 6 Retest
Full OCA retest completed
Pending
Final OCA
Week 8 Day 56 assessment completed
Pending
Gut Protocol
Elimination phase (Wks 1–3) ≥90% compliant
Pending
About RCTA
Cooper · U.S. Army · Muay Thai Nationals
Jacques Cooper
Founder, Rak Chazak Training Academy
Most of his adult life has been spent operating under some version of the load this program was built around. Combat sports athlete. Military leader. Someone who eventually had to figure out how to rebuild when the accumulation caught up.
He competed in Muay Thai and BJJ for over a decade while carrying full military responsibilities. Hard sparring, operational stress, bad sleep, GI issues, hormonal dysfunction nobody was actively helping him manage. The breakdown wasn't dramatic. It was gradual. One day the output stopped matching the input, and the usual answer — more effort — stopped working.
The tools available to high-output athletes were built for controlled conditions. Not for people carrying everything else at the same time.
Reconstruction Foundation is what he needed and couldn't find. Built on what actually worked. Not what looked good on a template.
Get Started
Start Reconstruction Foundation
Eight weeks of structured, recovery-first programming built for athletes operating under chronic load. Includes the OCA, full Field Manual, Gut Reset Protocol, 12-month periodization plan, and weekly check-in system.
Book a Consultation
Not sure if this is the right entry point? A 20-minute call will clarify where you are and how the system applies to your situation. No pitch.
This program is an educational performance resource. It is not medical advice, clinical diagnosis, or treatment of any kind. It does not replace professional medical oversight. All training protocols, nutritional guidelines, and recovery frameworks contained herein are educational in nature and based on general principles of athletic performance and recovery. Individual responses to training and nutrition vary significantly.
Individuals with existing injuries, surgical history, cardiovascular conditions, hormonal disorders, gastrointestinal conditions, eating disorders, metabolic conditions, or any other health concern should consult a licensed physician before beginning this or any training program. Athletes currently under physician care for any condition should not modify treatment protocols based on content in this document without physician approval.
Hormonal health decisions — including any testosterone or hormone protocol — require licensed physician oversight. This program does not provide hormonal management guidance of any kind. Supplement recommendations are general and may not be appropriate for all individuals.
Rak Chazak Training Academy assumes no liability for outcomes arising from use of this material. Proceed at your own informed discretion and under appropriate medical supervision.
Assessment System · Form 01
OPERATIONAL CAPACITY AUDIT
Complete this before starting Week 1. Answer honestly. The score determines your entry track, training volume, and mat work access for the first three weeks. It's calibrated to your actual recovery capacity, not your perceived fitness level. For most people coming in here, those are different things.
Deployment Age Calculator
Your Calendar Age and Your Physiological Age Are Probably Different
Your calendar says one thing. Your body's accumulated load often says something else. This calculator estimates your Deployment Age. A working figure for the physiological wear your system has absorbed from military service, deployments, combat sports, surgeries, and chronic pain. It's not a medical assessment. It's a starting framework for understanding why your recovery needs look different from someone the same age who hasn't carried the same load.
A lot of athletes running this program are 38 on paper and closer to 46 in terms of what their body has absorbed. That gap matters for programming.
Recovery debt is the accumulated gap between training stress applied and recovery resources available. Think of it as a balance sheet: every hard session, every night of bad sleep, every stretch of elevated stress draws down the account. Sleep, nutrition, and low-intensity work deposit back in. Most athletes entering this program are running a chronic deficit. This calculator gives a working estimate of where that balance sits right now.
The audit is uncomfortable if you've spent years treating fatigue as a discipline problem. Rate where you actually are. Not where you want to be, not where you were six months ago. The score only helps you if it's accurate.
Section D — Structural History
Section E — Training Pattern History
—
OCA Score · / 100
Track Assignment
Category
Your Score
Max
Status
Understanding Your Scores
Common questions about how the assessment system works.
How does the OCA score determine my track?
+
Your OCA score out of 100 places you in Track A (70–100), Track B (40–69), or Track C (below 40) for the Restore phase. The tracks differ in training volume, intensity ceiling, and mat work access during Weeks 1–3.
Track A: 65% entry volume. Technical mat work only, 2×/week, 45 min max. RPE ceiling 7. Track B: 55% entry volume. Movement quality drilling, 1×/week, 30 min max. RPE ceiling 6. Track C: 45% entry volume. No mat work Weeks 1–2. RPE ceiling 5.
All three tracks converge during the Load Phase (Weeks 4–6) and are calibrated from Week 3 retest data. Your track is a starting point, not a ceiling.
What is the Daily Readiness Score and why does it matter?
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The daily readiness score is a 5-question check-in (sleep, energy, body, motivation, stress) scored out of 50. Green (40–50) means train as programmed. Yellow (28–39) means train modified. Red (below 28) means run the recovery protocol.
It's not a mood check. It's a daily snapshot of your systemic readiness before caffeine and warm-up mask the signal. Most athletes who track it consistently find patterns they weren't aware of — which days consistently score low, what correlates with Red days, how the previous night's sleep drives the next morning's numbers more than almost anything else.
What exactly is Recovery Debt?
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Recovery debt is the accumulated gap between training stress applied and recovery resources available. Every hard session, every night of poor sleep, every stretch of high cortisol draws down the account. Sleep, nutrition, and low-intensity active recovery put back in.
Most athletes entering this program are running a chronic deficit. The Restore phase is specifically designed to begin clearing that debt before progressive loading is added. The Recovery Debt calculator gives you a working estimate of where that balance sits — it's a training-decision tool, not a medical measurement.
What is Deployment Age and why does it matter?
+
Deployment Age is a working estimate of your physiological age based on accumulated operational and training stress — separate from your calendar age. It accounts for military service, deployments, combat sports training, surgeries, and chronic pain history.
It's a rough working number, not a medical measurement. A 34-year-old with 10 years of infantry service, multiple deployments, and a torn ACL history is not starting from the same baseline as a 34-year-old with none of that history. Programming that ignores that gap produces predictable results.
Is this program only for military or combat athletes?
+
No. The system was built in a military and combat sports context. That's where the framework was developed and tested. But the load patterns it addresses don't belong exclusively to those environments.
A nurse running 12-hour shifts on broken sleep, a parent carrying two jobs and a family, a professional who hasn't had a real recovery week in three years — they accumulate the same kind of systemic debt. The tactical identity of RCTA is the origin and authority source. The application is broader. If your training has been inconsistent because your life is inconsistent, and your recovery is clearly degraded, this program is built for that situation regardless of what's causing the load.
Operating System · Daily Protocol
DAILY READINESS SCORECARD
Complete this every morning before making any training decision. Takes 90 seconds. The score determines your training category for the day. No exceptions, no overrides.
Protocol
Answer each question based on how you feel RIGHT NOW — not how you expect to feel after coffee or a warm-up. Not after convincing yourself you're fine. The scorecard is calibrated to your pre-stimulant, pre-warm-up baseline. Gaming the scorecard only damages yourself.
Most high-output people are genuinely bad at this. Not because they're weak. It's an occupational habit. Years of overriding signals to keep functioning. A Red Day is the scorecard catching something before you have to feel it the hard way.
Red Day is not rest. It is not failure. It is the system telling you exactly what it needs — and your job is to listen rather than override.
Execute all of the following:
20–30 min Zone 1 walk (conversational, no elevation, no HR target above 115)
10 min full-body mobility sequence (see Movement Library)
Cold shower or contrast shower — 3 cycles hot/cold, 30 sec each direction
Sunlight exposure — 15–20 min outdoors if possible
No alcohol, no stimulants beyond baseline caffeine
Asleep by 9:30pm target
Identify what drove the Red Day score — log it in your weekly check-in
Yellow Day Modifications
Reduce all prescribed sets by 2 (e.g., 4×5 becomes 3×4)
Cap intensity at RPE 7 regardless of prescription
Eliminate any max-effort sets or PR attempts
Replace live mat rounds with technical drilling only
Add 5 min warm-up, 10 min cooldown to session
If soreness or pain is the driver: address the site before training begins
Field Manual · Core Protocol
WEEKS 1–8 PROGRAMMING
Full 8-week programming across three phases: Restore (Weeks 1–3), Rebuild (Weeks 4–5), Reload (Weeks 6–8). Track A/B/C modifications are noted in each session. Read every session the night before, not the morning of.
Track
OCA Score
Entry Volume
Week 1 Mat Work
Week 1 RPE Cap
A
70–100
65% of assessed capacity
Technical only · 2×/week · 45 min max
RPE 7
B
40–69
55% of assessed capacity
Movement quality · 1×/week · 30 min max
RPE 6
C
Below 40
45% of assessed capacity
None · Weeks 1–2
RPE 5
RPE Reference
RPE 5 = moderate, several reps left · RPE 6 = working, 3–4 in reserve · RPE 7 = hard, 2–3 in reserve · RPE 8 = very hard, 1–2 in reserve · RPE 9 = near max · RPE 10 = true max. The Restore phase (Weeks 1–3) caps at RPE 7 for Track A, RPE 6 for Track B, RPE 5 for Track C. Restore phase ceilings: Track A = 7 · Track B = 6 · Track C = 5. Hold these.
Week 1 · Restore Phase I
Environment & Foundation Assessment
RPE Cap: A=7 · B=6 · C=5
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Week 1 Intent: Establish baseline movement patterns. Find out what's broken before attempting to load it. Volume is deliberately low. If it feels like this isn't enough — that's the Restore phase working. Gut Reset Protocol begins Day 1. Daily readiness logging begins Day 1.
Monday · Structural Strength — Lower Body
Warm-up: 8 min — 90/90 hip mobility, hip CARs, banded clamshell, dead bug × 8/side. Then 3 min rowing at conversational pace.
Track A Mat Integration: 45 min BJJ — technical drilling only. No live rolling. Movement quality focus. Specific partner drills: guard passing mechanics, takedown entries, positional escapes. RPE cap 6.
Track B: Lift only. No mat work this session. Track C: Reduce to 2 sets per exercise. No mat work weeks 1–2.
Thursday · Active Recovery Day
Protocol
Duration
Notes
Zone 1 Walk (outdoor preferred)
1
20–30 min
easy
—
Full Body Mobility Flow
Cat-cow, world's greatest stretch, hip CARs, shoulder CARs. No static stretching cold — move through range.
1
15 min
movement
—
Contrast Shower Protocol
3 cycles: 2 min hot → 30 sec cold. End cold. Not optional on active recovery days.
1
8 min
—
—
Diaphragmatic Breathing
4-7-8 breathing pattern OR box breathing: 4 in, 4 hold, 4 out, 4 hold. 5 min minimum.
1
5 min
—
—
Friday · Full Body Strength + BJJ (Track A & B)
Warm-up: 8 min — hip airplanes, hip 90/90, shoulder flow, 5 min easy row.
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift (or Romanian DL if trap bar unavailable)
A: 55–65% 1RM · B: 45–55% · C: KB Deadlift. Quality > weight. This is an assessment session.
4
5
6–7
3 min
Pull-Up (strict) or Lat Pulldown
A: Strict pull-ups. B: Band-assisted or lat pulldown. C: Lat pulldown or ring row.
3
6–8
7
2 min
Split Squat (rear foot elevated)
Bodyweight or light DB. Assess hip flexor length and knee tracking. Critical diagnostic movement.
3
8/side
6
90s
Cable or Band Pull-Through
Hip hinge pattern reinforcement. Not a strength movement — a movement quality drill.
3
12
5
60s
Ab Wheel Rollout OR Dead Bug
Spinal neutral throughout. Stop if low back takes over. This is an anti-extension stability drill.
3
6–8 / 8/side
6
60s
Track A & B Mat Integration (after strength — 30 min recovery before mat):
Track A: 60 min BJJ technical drilling + positional sparring (50% intensity) · 4 rounds × 5 min with 2 min rest
Track B: 30 min BJJ movement drills + single-leg takedown entries (no full contact) · No live rolling
Track C: Strength session only. Active walk home.
Saturday · Muay Thai / Striking (Track A) OR Zone 2 Conditioning
Activity
Duration
Intensity
Notes
Track A · Muay Thai Technical Session
Shadow boxing: 3×3 min. Pad work or bag work: 5×3 min rounds. RPE cap 6. Technical focus — not cardio. No sparring Week 1.
1
60 min
6
1 min/rnd
Track B/C · Zone 2 Conditioning
Rower, Assault bike, or brisk walk. HR 120–140. 25 min B, 20 min C. Conversational pace.
1
20–25 min
Z2
—
Sunday · Complete Rest + Weekly Check-In
No training. Complete the weekly check-in form. Prep meals for the coming week (Gut Protocol compliance). Review Week 2 programming. Sleep before 10pm.
Week 1 Key Markers
By end of Week 1 you should have: (1) logged every session with RPE and any pain flags, (2) identified at least two movement quality issues to address, (3) started the Gut Reset elimination phase, (4) logged readiness every morning, (5) completed the Sunday check-in. If any of these aren't done — do them before Week 2 starts.
Week 2 · Restore Phase I
Environment Consolidation
Volume +5% · RPE same ceiling
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Week 2 Intent: Patterns established in Week 1 are now reinforced. Small volume increase — one additional set per primary compound movement. Gut Protocol: elimination phase continues, note symptom changes. Readiness data begins to show patterns — review your Week 1 log before training each day.
Coach's Note
By Day 10–12 you'll likely feel better than you expected. That's the adaptive response. Use it as confirmation the protocol is working — not as license to exceed the RPE ceiling. The early improvement is your recovery debt being serviced, not cleared. Those are different states.
Monday · Lower Body Strength — Volume Increase
Exercise
Sets
Reps
RPE
Rest
Goblet Squat (load increase: +5–10 lbs from Week 1)
4
10
6
90s
Romanian Deadlift (+5–10 lbs)
4
8
6
2 min
Walking Lunge (bodyweight or light DB)
Replace step-up with lunge. Assess gait pattern and hip stability.
3
10/side
6
90s
GHD or Prone Superman
4
12
5
60s
Barbell or DB Hip Thrust (add load from Week 1)
4
12
6
90s
Pallof Press (cable or band)
Anti-rotation core stability. New this week. 8 reps/side, hold 2 seconds at full extension.
3
8/side
5
60s
Tuesday · Zone 2 + Parasympathetic Work
Activity
Duration
Intensity
Notes
Zone 2 (rower or Assault bike preferred)
1
35 min
Z2
—
Yoga Nidra or NSDR
10 min non-sleep deep rest protocol. Lying down, guided. YouTube: "Yoga Nidra 10 minute" or use any NSDR recording. This is a deliberate parasympathetic activation tool — not optional.
1
10 min
passive
—
Wednesday · Upper Body Strength + BJJ (Track A)
Exercise
Sets
Reps
RPE
Rest
Flat DB Press (+5 lbs from Week 1)
4
8
7
2 min
Pendlay Row or Barbell Row
Introduce barbell horizontal pull. Control the eccentric — 2 seconds down.
4
6
7
2 min
Seated DB Shoulder Press
3
10
6
90s
Cable Face Pull
4
15
5
60s
Chin-Up (supinated grip) or Assisted Chin
3
6
7
2 min
Tricep Pushdown + Hammer Curl (superset)
3
12 each
5
60s
Track A Mat: 60 min BJJ. Technical drilling + guard retention drills + submission entries from dominant position. 2 rounds positional sparring × 5 min at 50–60% intensity.
Track B: 30 min movement-only. No live rolling.
Thursday · Active Recovery
Same protocol as Week 1 Thursday. Add: 10 min targeted work on the two movement quality issues identified in Week 1. These are your structural repair sessions — be precise about what you're addressing.
Friday · Full Body Strength + BJJ (Track A & B)
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift (+5–10 lbs from Week 1)
4
5
7
3 min
Pull-Up (strict)
A: Add +1 rep per set if Week 1 felt easy. B: Band assist or lat pulldown. C: Ring row progression.
Track A Mat: 75 min BJJ. Technical drilling + positional sparring 6 rounds × 5 min at 60%. Focus on one position per session — guard passing this week. Track B: 45 min — movement and light positional work. First live contact session — 2 rounds at 40% with experienced training partner. Report to check-in. Track C: Strength only. Active recovery walk after.
Saturday · Muay Thai Technical + Conditioning
Activity
Duration
Notes
Track A: Muay Thai Technical Session
Shadow: 3×3. Bag work: 6×3 min. Add knees and elbows to combinations this week. RPE cap 6.
1
70 min
6
1 min/rnd
Track B: Zone 2 + Mobility
1
30+15 min
Z2
—
Track C: 20 min walk + 15 min mobility only
1
35 min
easy
—
Sunday · Rest + Weekly Check-In #2
Complete check-in form. Review gut protocol symptoms vs Week 1 baseline. Review readiness data patterns — identify your lowest readiness day and what preceded it. That is data for next week.
Week 3 · Restore Phase II
Structural Foundation
Volume +10% · RPE ceiling holds
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Week 3 Intent: Posterior chain emphasis deepens. Introduce barbell compounds with controlled loading. First mat integration for Track B. Mid-point OCA markers — note changes from baseline. Gut Protocol: Weeks 3 reintroduction begins for some foods. This is the where most athletes override the protocol — not from laziness, but from discipline. You feel capable of more, so you do more. That instinct built your career. It's also what accumulated the debt you're here to pay down. Trust the protocol. The shift comes around Day 24–28. It is not subtle.
Monday · Lower Body — Barbell Introduction
Exercise
Sets
Reps
RPE
Rest
Low Bar Back Squat (first barbell squat of program)
A: 50–60% 1RM · B: 40–50% · C: Goblet squat progression. Assess: depth, bar path, knee tracking, hip shift. Not a strength session — a movement quality session with a barbell.
4
5
6
3 min
Romanian Deadlift (+10 lbs from Week 2)
4
6
7
2 min
Bulgarian Split Squat (add load: 20–35 lb DBs)
3
8/side
7
2 min
Nordic Hamstring Curl (band assisted) OR Leg Curl
Nordics are the highest-priority injury prevention tool for grapplers and striking athletes. Begin assisted, progress over 8 weeks.
3
5–6
7
2 min
Barbell Hip Thrust
4
10
7
90s
Landmine Rotation
Introduce rotational core work. 8/side, full rotation, controlled return.
3
8/side
5
60s
Tuesday · Zone 2 + BJJ Track B First Mat Session
Track B: 45 min BJJ — movement drills + 3 rounds positional sparring at 50%. This is your first live contact. Report how it feels in Sunday check-in. Track A: Zone 2 35 min + 15 min thoracic mobility. Track C: Zone 2 25 min + 10 min mobility.
Wednesday · Upper Body — Strength Foundation
Exercise
Sets
Reps
RPE
Rest
Barbell Bench Press (first barbell press of program)
A: 55–65% 1RM · B: 50% · C: DB Press. Same principle as squat — movement quality first.
If any shoulder limitation: substitute seated DB press. Do not force overhead mechanics through pain.
3
8
7
2 min
Barbell Row (Pendlay)
4
6
7
2 min
Cable Face Pull (increase load slightly)
4
15
5
60s
Grip Work: Dead Hang + Towel Pull-Up negatives
Grip strength is directly transferable to mat performance. 3 dead hangs × 20–30s, then 3 towel pull-up negatives.
3
as noted
6
90s
Track A Mat: 90 min BJJ — technical drilling + 6–8 rounds positional sparring at 60–70%.
Thursday · Active Recovery + Corrective Work
20 min Zone 1 walk. 20 min targeted corrective work based on your two identified structural issues from Week 1. This is the week those get real attention. If you haven't identified them — do the movement screen in your training log before this session.
30m each variation. 1 minute rest between types. Full complex = 1 set.
2
full complex
6
2 min
All Tracks — Mat Integration:
Track A: 90 min BJJ. Drilling + 8 rounds × 5 min at 65–70%. Begin live rolling.
Track B: 60 min BJJ. 4 rounds × 5 min at 60% live rolling.
Track C: 45 min BJJ technical only — no live rolling yet. Week 4 is your first live session.
Saturday · Muay Thai Full Technical Session (All Tracks)
Activity
Duration
Notes
Track A: Muay Thai — Shadow + Pads + Bag
Shadow 3×3. Pads 6×3 min. Bag 4×3 min. Clinch work introduction. RPE 7 cap.
1
80 min
7
1 min
Track B: Muay Thai Technical Intro
Shadow 3×3. Bag work 4×3 min. No pads. RPE 6.
1
50 min
6
1 min
Track C: Zone 2 + Mobility
1
30+15 min
Z2
—
Sunday · Rest + Weekly Check-In #3
Mid-point OCA markers: Re-rate yourself on the 10 recovery indicators from your Week 0 audit. Compare to baseline. Note any structural changes — pain reduction, movement improvement, gut changes. This is your 3-week progress assessment. Log it.
Weeks 4–5 · Rebuild Phase
Load Integration
RPE 8 permitted · Full mat access
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Rebuild Phase Intent: The foundation is established. Progressive loading begins. RPE ceiling lifts to 8 for primary compound movements. Mat intensity increases to 70–75% (Week 4) and 80% (Week 5). Combat-specific conditioning introduced. Track C begins live mat work Week 4. Nutrition periodization: pre/intra/post-training targets now active (see Gut Protocol, Week 4+ timing).
Load Progression Rule
Add weight when the previous session completed at RPE 7 or below with clean technique. RPE 8 or above — hold. Technique broke down — hold or reduce 5%. This is the rule. It doesn't bend.
Week 4: 65–70% 1RM. Week 5: 70–75% 1RM. Add 5–10 lbs if Week 4 sets were RPE 7 or below.
4
5
7–8
3 min
Romanian Deadlift (1×5 heavier + 3×8 moderate)
Introduce wave loading. Heavy set first, then back-off sets. Heavier than any Week 1–3 weight.
4
5+8+8+8
8 / 6
3 min heavy / 90s mod
Nordic Hamstring Curl (less assistance than Week 3)
3
5–6
7–8
3 min
Bulgarian Split Squat (increase load from Week 3)
4
8/side
7
90s
Barbell Hip Thrust (increase load)
4
10
7
90s
Combat Conditioning Finisher
10 rounds: 20 sec battle rope slams / 20 sec rest. OR 8×30 sec Assault bike max effort / 90 sec rest. Pick one. This is the first conditioning work above Z2.
10 / 8
20s / 30s
8–9
20–90s
Tuesday (Weeks 4 & 5) · BJJ — Live Rolling (Full Access All Tracks)
Session Element
Duration
Intensity
Notes
Drilling / Warm-Up
15 min
technical
5
—
Live Rolling — Track A
Week 4: 8 rounds × 5 min at 70–75%. Week 5: 10 rounds × 5 min at 75–80%.
8–10 rds
5 min
7–8
2 min
Live Rolling — Track B
Week 4: 6 rounds × 5 min at 65%. Week 5: 8 rounds × 5 min at 70%.
6–8 rds
5 min
7
2 min
Live Rolling — Track C (FIRST LIVE SESSION)
Week 4: 4 rounds × 5 min at 55%. Technical, controlled. Week 5: 6 rounds at 65%.
Post-strength: 30 min recovery, then optional BJJ open mat (Track A: 6 rounds at 65%. Track B: 4 rounds at 60%. Track C: drilling only).
Saturday (Weeks 4 & 5) · Active Recovery + Muay Thai Light (Track A)
Track A: 45 min Muay Thai shadow + technical work. RPE 6 ceiling. No sparring Saturday. Zone 2 30 min afterwards. Tracks B & C: Zone 2 30 min + full mobility 20 min. No additional training.
Week 6 · Performance Retest
Benchmark Assessment
Volume –30% · Testing only
+
Week 6 Intent: This is a deload week with embedded testing. Volume is 30% of Week 5. Intensity is moderate. You are not training hard this week — you are recovering, testing, and recalibrating for Weeks 7–8. Failing to reduce volume this week is the most common mistake at this point in the program. The Reload phase requires a recovered system, not a depleted one.
Monday · Retest — Strength Benchmarks
Test
Protocol
Notes
Back Squat — Work to 5RM
Not a true 1RM. Build to a challenging 5, rest 4 min, note weight and RPE. Compare to estimated baseline.
warm-up + 1
5RM attempt
8
4 min
Trap Bar Deadlift — Work to 3RM
warm-up + 1
3RM attempt
8
4 min
Bench Press — Work to 5RM
warm-up + 1
5RM attempt
8
3 min
Pull-Up — Max Reps (strict)
One set, strict, dead hang start each rep. Rest as needed between reps but no dismounting bar.
1
max
9–10
—
Log all numbers. Compare to Week 0 estimated baselines. The delta is data — not judgment.
Tuesday · Retest — Conditioning Benchmark
Test
Protocol
Notes
2000m Row Time Trial
1
max effort
9
full recovery
Assault Bike 60 sec Max Calorie Test
After 15 min full recovery from row. Max effort for 60 seconds. Note calories.
1
60 sec
10
15 min prior
BJJ Live Rolling — Performance Assessment
3 rounds × 7 min. Note how energy holds across rounds. Compare to Week 1 mat capacity subjectively.
3
7 min
8
3 min
Wednesday–Friday · Low Volume Maintenance
Wednesday: Upper body maintenance — 2 sets per exercise at 60% of Week 5 loads. 30 min session. Zone 2 20 min after. Thursday: Active recovery only — walk, mobility, contrast shower. Friday: Lower body maintenance — 2 sets per exercise at 60% of Week 5 loads. 30 min session. Zone 2 20 min after.
Sunday · Full OCA Retest + Weekly Check-In #6
Complete the full OCA under the same conditions as Week 0 (same time of day, hydrated, before training). Re-score all 10 recovery indicators. Compare scores. Calculate new Recovery Debt. The delta between Week 0 and Week 6 is your proof of concept. Document it completely. Use this data to calibrate Weeks 7–8: if your OCA score improved 15+ points, proceed with standard Reload. If improvement was under 10 points, extend Restore/Rebuild approach into Week 7 before full Reload.
Weeks 7–8 · Reload Phase
Full Operational Capacity
RPE 9 permitted · Competition intensity
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Reload Phase Intent: Full capacity on a rebuilt foundation. Every training component is now at full volume and intensity. Strength sessions are peak performance. Mat work is competition intensity. Striking includes controlled sparring. This is what 6 weeks of intelligent work produced. Train at the standard the foundation can now hold.
Monday (Weeks 7 & 8) · Lower Body Peak
Exercise
Sets
Reps
RPE
Rest
Back Squat
Week 7: 80–85% 1RM. Week 8: 85–90% 1RM or attempt new 3RM. This is your peak loading week.
5
3–5
8–9
4 min
Romanian Deadlift (peak loading)
4
5 heavy + 8 moderate
8 / 7
3 min
Nordic Hamstring Curl (minimal/no assistance)
4
4–5
8
3 min
Barbell Hip Thrust (heaviest of program)
4
8
8
2 min
Combat Conditioning — Full Protocol
Weeks 7–8: 12 rounds × 30 sec Assault bike max / 90 sec rest. Or 400m repeats × 6 at 90% effort with 3 min rest. Choose based on current conditioning priorities.
Controlled Sparring (Week 7 only — face only with trusted partner)
Week 7: 4 rounds × 2 min at 60–70%. CONTROLLED. Not competition sparring. Week 8: optional based on competition proximity. Skip if competition within 3 weeks.
4 rds
2 min
7
2 min
Clinch + Teep defense work
3 rds
3 min
7
1 min
Friday (Weeks 7 & 8) · Full Strength + Mat — Peak Day
Exercise
Sets
Reps
RPE
Rest
Trap Bar Deadlift (peak of entire program)
Week 7: 85–90% 1RM. Week 8: attempt new 3RM or 1RM if feeling optimal. This is the primary output of 8 weeks of structured loading.
4
2–3
9
5 min
Back Squat (moderate — not max)
3
5
7
3 min
Loaded Carry Complex (peak load)
3
complex
7
2 min
Post-strength (30 min recovery): BJJ open mat. 8–10 rounds at competition intensity. This is your final mat session. Train accordingly.
Saturday Week 8 · Final Assessment Day
Complete final OCA. Re-rate all 10 recovery indicators. Calculate new OCA score. Calculate Recovery Debt. Document delta from Week 0 and Week 6. Run Deployment Age calculator. The Week 0 → Week 8 comparison is your product. Treat it with the rigor it deserves.
Sunday Week 8 · Check-In #8 + Program Completion
Final check-in form. Review 8-week data arc. Completion standards assessment — have you met all 7 criteria? Begin 12-month periodization planning. The foundation is rebuilt. Now build on it. Rak Chazak.
Combat Athlete Nutrition · Module
GUT RESET PROTOCOL
Eight weeks. Three phases. Not a diet. A GI restoration protocol for athletes whose gut function has been compromised by sustained training stress, field conditions, NSAID use, or operational load. For most people running this program, it's some combination of all four.
Before
After
GI restoration + systematic recovery. Same athlete, 8 weeks.
Who This Was Built For
Chronic bloating. Energy crashes after meals. Eating enough but still feeling depleted. Post-training GI distress. Low ferritin. Years of field eating, MREs, irregular schedules, or the kind of nutritional chaos that comes with carrying a heavy life.
GI issues are nearly universal here. Deployment conditions, chronic stress hormones, years of anti-inflammatories. The gut takes a sustained hit most athletes never connect to their performance problems. If that's your profile, this is probably your highest-return intervention in the whole program.
Weeks 1–3
Phase 1 · Elimination — Remove the Noise
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Weeks 1–3 · Elimination Phase
The goal is not weight loss. The goal is signal clarity. By removing the most common gut disruptors for 3 weeks, you create a baseline gut environment that can actually absorb nutrients, reduce systemic inflammation, and provide consistent energy. Compliance target: 90%. That's 3 meals per day × 21 days = 63 meals. You can miss 6. Miss more than that and the elimination phase didn't happen — the reintroduction data won't be useful.
Foods to Eat · Approved List
Beef (grass-fed preferred)
Chicken (breast or thigh)
Turkey
Wild-caught salmon
Sardines
Eggs (whole)
Sweet potato
White rice
Quinoa
Plantain
Broccoli
Zucchini
Spinach (cooked)
Cucumber
Asparagus
Avocado
Olive oil
Coconut oil
Bone broth
Sauerkraut (plain)
Blueberries
Bananas
Apples (no skin Wk1)
Sea salt
Lemon / lime
Ginger
Turmeric
Water (2.5–4L/day)
Coffee (black only)
Green tea
Foods to Remove · Elimination List
All gluten (wheat, rye, barley)
All dairy (including whey protein — use hydrolysate or egg white protein)
NSAIDs (coordinate with physician — these damage gut lining)
Gut Healing Stack (Weeks 1–3)
Supplement
Dose
Timing
Purpose
L-Glutamine
5g
First thing AM + post-training
Intestinal barrier repair
Collagen peptides
10–20g
With any meal
Gut lining structural support
Zinc carnosine
75mg
With dinner
Mucosal healing
Probiotics (multi-strain)
30B+ CFU
With breakfast
Microbiome seeding
Digestive enzymes
Per label
With each main meal
Absorption support during healing
Bone broth
1–2 cups
Any time — pre-bed preferred
Gelatin + glycine for gut lining
Magnesium glycinate
400mg
30 min pre-sleep
Sleep quality + gut motility
Ferritin / Anemia Protocol (if applicable)
Iron Optimization — Active Protocol
For athletes with documented low ferritin or anemia history — this is a performance-critical issue, not a minor inconvenience. Ferritin levels are a meaningful performance variable that can influence aerobic capacity, recovery rate, and cognitive output. This section provides educational context — not clinical guidance.
Heme iron sources priority: Red meat 3–4×/week. Beef liver 1–2×/week (highest bioavailable iron source available).
Iron absorption maximizers: Pair iron sources with vitamin C (lemon on meat, broccoli alongside). Eat iron sources separate from calcium-rich meals.
Absorption blockers — eliminate during Weeks 1–3: Coffee within 1 hour of iron-containing meals, calcium with iron, tannins (tea) with iron meals.
Iron supplementation: Only under physician direction with confirmed low ferritin (<30 ng/mL). Do not self-supplement iron without confirmed deficiency.
Retest: Request ferritin retest at Week 6–8. Compare to baseline. Track the trend.
Week 4
Phase 2 · Reintroduction — Identify Triggers
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Week 4 · Reintroduction Phase
Reintroduce one food category at a time. Two days on, three days observed. A reaction is any of: bloating, energy crash within 2 hours of eating, gut distress, significant mood shift, disrupted sleep, skin flare. A non-reaction means that food is likely tolerable. Do not rush this process — the data is more valuable than the food.
Days
Reintroduce
Observe for
Decision Rule
Day 1–2
Cooked nightshades (tomato sauce, peppers)
48 hours post last serving
Reaction → remove permanently for program duration. No reaction → keep.
Day 5–6
Raw vegetables (cruciferous)
48 hours
Same decision rule
Day 8–9
Legumes (lentils — most tolerable)
48 hours
Same decision rule
Day 12–13
Full-fat dairy (cheese or yogurt — not milk)
48 hours
Same decision rule
Day 19–20
Gluten (one serving — bread or pasta)
72 hours — gluten reaction can be delayed
Any reaction → remove for program. Consider permanent reduction.
On Alcohol
Hold off on reintroducing alcohol through Weeks 4–8. It's an active gut disruptor and a recovery variable that costs you measurable output. If you choose to drink, go in knowing the cost. That's the accurate framing — not a moral position.
Weeks 4–8
Phase 3 · Performance Nutrition — Fuel Timing
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Weeks 4–8 · Performance Nutrition
Daily Targets
Macro
Target
Priority Sources
Notes
Protein
0.8–1.0g per lb bodyweight
Beef, chicken, salmon, eggs, hydrolysate protein
The recovery input. Hit this target consistently — it's the most important nutritional variable in the program.
Carbohydrate
2–3g per lb BW on training days / 1–1.5g on rest days
White rice, sweet potato, fruit
Training day carbs: 60% within 2 hrs of training. Rest day: spread evenly.
Do not aggressively cut during this program. You are building capacity, not losing weight.
Peri-Training Nutrition
Window
Target
What to Eat
TRT Note
Pre-Training (90–120 min)
30–50g protein + 40–60g carbs + minimal fat
Chicken + white rice · Or beef + sweet potato · Or protein shake + banana
TRT athletes: this window is critical. Testosterone peaks post-training; adequate protein pre ensures anabolic response is captured.
Intra-Training (>90 min sessions)
30–40g fast carbs + electrolytes
Banana + electrolyte drink · Or gummy candy (not preferred but functional) · Or Karbolyn/UCAN blend
BJJ or MT sessions >90 min: this is not optional. Blood glucose depletion mid-session tanks performance and increases injury risk.
Post-Training (within 45 min)
40–60g protein + 60–80g carbs · Low fat
Protein shake + white rice · Or chicken + sweet potato · Avoid fat in this window — slows absorption
This window is peak insulin sensitivity. Maximize it. Every time you miss it is a missed adaptation signal.
Pre-Sleep
30–40g casein or whole food protein + low carb
Cottage cheese (Week 4+ if tolerated) · Or Greek yogurt · Or beef + veg
TRT athletes on EOD protocol: if injection day aligns, this meal supports overnight hormonal environment. Casein is the preferred protein source here.
TRT-Specific Performance Considerations
Hormonal Environment Optimization
Injection timing: Some athletes on physician-supervised hormonal protocols find that aligning higher-intensity sessions with their protocol schedule improves training output. This is a self-observation framework — not medical guidance. Discuss any adjustments with your prescribing physician.
Estradiol management: High-carb meals spike aromatase activity. If E2 is managed, the dietary framework in this protocol (reduced seed oils, increased omega-3, healthy fat sources) supports favorable E2 environment independently.
Hematocrit monitoring: Athletes on physician-supervised hormonal protocols should monitor relevant blood markers as directed by their physician. If you have a history of blood panel concerns, flag this to your prescribing doctor before beginning a new training program.
Sleep and T: Every 1 hour of sleep lost below 7.5 hours reduces next-day testosterone by measurable amounts. The sleep protocol is not optional — for TRT athletes it is literally free performance.
Zinc and magnesium: Required for endogenous testosterone function. The foundational supplement stack covers this. Do not skip it.
Week-by-Week Gut Protocol Progression
Week
Phase
Focus
Key Action
1
Elimination
Remove all disruptors. Cook all veg. Eliminate raw cruciferous.
Maintain compliance. Introduce sauerkraut if tolerated.
Note energy changes post-meal. Sleep quality trend.
3
Elimination
Full elimination maintained. Add nightshades back for testing if desired (begin reintroduction early).
3-day symptom log. Compare to Week 1 baseline.
4
Reintroduction
Systematic food reintroduction. One at a time. See reintroduction table.
Begin peri-training nutrition protocol. Track energy pre/post training vs Weeks 1–3.
5
Performance
Full performance nutrition in place. Elimination foods that triggered reactions are permanently removed for program.
Confirm protein target is consistently hit. Adjust carb timing based on session feedback.
6–8
Optimization
All tolerated foods available. Peri-training precision. Maximize absorption and output.
Gut function retest Week 6. How does gut score compare to OCA Week 0?
Assessment System · Forms 06 & 07
RETEST ASSESSMENTS
Two retest points: Week 6 mid-program and Week 8 final. Same OCA format as Week 0. Consistent conditions required — same time of day, same hydration state, before training.
Protocol
Answer based on your actual state — not what you want the results to show. The delta is your measurement of progress. Clean data is more valuable than flattering data.
Form 06 · Week 6 · Day 42
Mid-Program OCA Retest
Complete Sunday of Week 6, before your weekly check-in. Identical conditions to Week 0.
Delta 15+: Proceed with standard Reload at full intensity. Delta 10–14: Proceed. Reduce volume 10% if recovery indicators lag. Delta below 10: Extend Rebuild into Week 7. Begin Reload Week 8 only. Investigate the limiter.
Form 07 · Week 8 · Day 56
Final Assessment — Program Completion
Complete Saturday of Week 8 after your final training session. This is the definitive measurement. Document it completely.
Identity
Final Recovery Indicators — 1–10
—
Week 8 Final OCA · / 100
Final Strength Benchmarks
Full Program Delta — Week 0 → Week 8
Indicator
Week 0
Week 6
Week 8
Total Delta
Sleep Quality
—
Morning Energy
—
Gut Function
—
Stress Management
—
Training Motivation
—
Libido
—
Mood Stability
—
Soreness Recovery
—
Joint / Structural Pain
—
Cognitive Clarity
—
Total OCA
Compute above
Completion Standards Check
Standard
Requirement
Met?
OCA Baseline
Week 0 audit completed
Session Compliance
≥38 of 48 sessions
Restore Phase Integrity
Zero RPE ceiling violations in Weeks 1–3
Weekly Check-Ins
All 8 Sundays logged
Week 6 Retest
Full OCA retest completed
Gut Protocol
Elimination phase ≥90% compliant
Final OCA
Day 56 assessment complete
Forward Architecture · Module
12-MONTH PERIODIZATION PLAN
The framework that continues after Week 8. Four quarters. Each has a distinct objective, loading structure, and mat integration approach. Adjust based on competition calendar, life load, and readiness data — not what you think you should be doing.
How to Use This
Fill in your competition calendar and build backward from target events. The operating system — readiness scoring, weekly check-ins, load rules — lets you adapt the plan without losing the structure.
2–3 mat sessions/week — enjoyment over performance
Address deferred structural issues: PT, corrective work
Re-run Recovery Debt calculator — target lower than Q2 end
Gut protocol: re-run elimination Weeks 1–2 if symptoms returned
Annual lab work: compare to program-start baseline
Q4 · Months 10–12 · Advance
Next Year's Foundation
New strength cycle — restart progressive overload
Set Year 2 competition calendar by Month 10
3–4 mat sessions/week — skill acquisition emphasis
Month 12: begin competition prep if Q1 of Year 2 has events
Annual review: compare 12-month data arc
Consider adding one new technical discipline or format
Annual Load Management Rules
Training Load
Maximum 3 consecutive high-load weeks before a deload
Deload: reduce volume 30–40%, maintain intensity
Never run high-load within 2 weeks of competition
Competition week: volume 50%, technique only on mat
Post-competition reset: 7 days low activity — mandatory
Add load only when previous session at RPE 7 or below with clean technique
Life Load Integration
High operational or life stress: Yellow Day protocol for the full week
Major life event: reduce to 2 sessions/week minimum
Extended illness or injury: restart from 60% of previous load
Annual vacation: complete rest is a training intervention
Re-run full OCA if training breaks exceed 3 weeks
Annual Monitoring
Lab work: Q1 and Q3 (twice annually minimum)
OCA re-score: start of each quarter
Recovery Debt recalculation: monthly
Weekly check-in: maintained year-round
Injury inventory review: Q2 and Q4
Progression Rules
Mat intensity: max 5% increase per week during build phases
Volume: max 10% increase per week on any modality
New PR attempts: only during Weeks 6–8 of any 8-week cycle
OCA drops between quarters: return to Restore protocols 2 weeks before building
No live rolling or sparring on consecutive days
Final Note
The 12-month plan is a framework, not a contract. Life loads change. Injuries happen. Competitions get added and cancelled. The operating system (readiness scoring, weekly check-ins, load management rules) is what lets you adapt without losing the structure.
Build on it with the same intelligence you applied to rebuild it.
Rak Chazak.
What Comes Next
If this program produced results you want to build on — 1-on-1 coaching takes the same framework and applies it to your specific competition calendar, injury history, and operational demands. Application-based. Limited availability.
Everything you log here is saved in this browser — weights, body metrics, readiness scores, PRs. Come back any time to compare where you are to where you started. Your data never leaves your device.
Log Body Metrics
Date-stamped entries build your progress history. Log weekly for the clearest trend.
Log a Lift Session
Log working sets and PRs. Current PRs are automatically highlighted.
Readiness Score History
Readiness scores are saved automatically each time you calculate on the Readiness page. This chart builds your trend over time.
OCA Progress — Week 0 → Week 6 → Week 8
OCA scores are saved automatically when you click Calculate on the OCA Audit page, and when you score retests on the Retests page.
Data Management
Export Your Data
Download a complete backup of all your logged data as a JSON file. Use this to transfer to another device or keep an external record.
Import Data
Restore previously exported data. This will merge with or overwrite current stored data.
Clear All Data
Permanently removes all saved progress data from this browser. Export first if you want a backup.
Log Weekly Overview
One entry per week. Hit Auto-Fill after selecting a date to pull your readiness average and peak lift for that week from your existing logs.
