Welcome to the Coalition.
You are officially on the list. Below is your 7-Day Joint Rehab & Metabolic Reset protocol. Read it carefully.
The Protocol
This is not a long-term training program. This is an acute, 7-day protocol designed to crash systemic inflammation, lower cortisol, and begin the mechanical realignment of damaged tendons.
Phase 1: The Flush (Days 1 - 3)
- Nutrition: Eliminate all highly processed carbohydrates and seed oils. Consume 1.6g of protein per kg of body weight to trigger muscle protein synthesis.
- Hydration: 3 to 4 liters of water daily to assist in flushing uric acid and inflammatory markers from the joints.
- Training: Zero high-impact cardio. 45 minutes of Zone 2 steady-state walking or cycling to promote blood flow without systemic fatigue.
Phase 2: The Activation (Days 4 - 5)
- Tendon Rehab: Implement Isometrics. For knee pain, perform Spanish Squat holds or Wall Sits (5 sets of 45 seconds). This forces the tendon matrix to stiffen and heal without concentric shear force.
- Cardiovascular: Introduce low-impact Fartlek training on a stationary bike. Alternate between 1 minute hard and 2 minutes easy for 20 minutes to spike the cardiovascular engine.
Phase 3: The Load (Days 6 - 7)
- Resistance: Re-introduce mechanical tension. Use a 4-0-2 tempo (4 seconds eccentric, zero pause, 2 seconds concentric) on all lifts.
- The Law: You must leave 2 reps in the tank on every set. Do not hit failure. We are accumulating volume, not testing maximums.