Your Journey
Seventeen months of work, and where it started.
"A lot of ups and downs — but in a much better place."Fred, after a year of physio. The graph was never a straight line.
Where you are as an athlete. Faint is your start. Solid is now. The dashed line is your potential, what the performance phase is for.
Why the potential matters
Fewer injuries. The stronger you get, the harder you are to break. Strength training cuts runners' overuse injuries to around half, and you came in after a serious knee injury, with ups and downs the whole way.Lauersen et al., British Journal of Sports Medicine
Faster, for less. More strength, power and speed improve your running economy, so the same pace costs less energy and you can hold it for longer.Systematic reviews, Sports Medicine
The payoff. That strength and durability is exactly what lets you load a heavy back squat and deadlift again — the performance phase this whole rebuild was for.
Seventeen months in. One final rehab block, and the performance phase begins.
It was never a straight line. Seventeen months, a knee injury, a shoulder, a back, holidays, six-hour drives, a tattoo or two. There were real lows and weeks that felt like standing still. We kept the sessions ticking over through all of it — travelling, improvising in hotel gyms, never stopping. That consistency, not any single session, is what cleared every benchmark in March.
1 · One final rehab block. Back squats come back in. We load the knee through full range under a bar and prove it holds.
2 · Map the performance goals. CrossFit and functional fitness, lifting heavy again — back squat and deadlift. We set the targets that matter to you.
3 · Train like an athlete. Seventeen months of rehab becomes the base. From here it stops being about the knee and starts being about performance.
4 quick questions. Tells you where to start, and how deep to go.
So I know whose audit I'm looking at.