How to use
- Start after Return to Training Check, Training Ramp Plan, and Comeback Week Schedule already answer the earlier decisions.
- Enter the rebuild week, soreness, sleep, compliance, normal weekly load, and the type of key session you want to protect.
- Use the result as a temporary rebuild ceiling for weeks 2 to 4, not as a sport-specific coaching prescription.
Wave 73 expansion
Rebuild load after the first comeback week
This page fills the gap between “the first week back is believable” and “I know how far weeks 2 to 4 should really go.”
How to choose between nearby pages
Use Return to Training Check when the question is still whether training should restart at all. Use Training Ramp Plan when the next step is still about the first sessions back. Use Comeback Week Schedule when the main question is how to spread the first week. Use this page after that, when the next question is how far weeks 2 to 4 can rebuild without losing control.
FAQ
What does this page plan?
It turns the first return week into a controlled weeks-2-to-4 rebuild plan with a weekly cap, long-session ceiling, quality-session limit, and deload trigger.
When should I use this instead of Training Ramp Plan?
Use Training Ramp Plan when the next question is still how to handle the first sessions back. Use this page when the next question is how to rebuild load across the following two or three weeks.
Does this replace coaching or injury rehab advice?
No. It is a practical self-planning page for general return-to-training scenarios, not a medical clearance or sport-specific coaching prescription.
What is stored in the share URL?
The share URL stores body mass, rebuild week, ramp quality, soreness, sleep, compliance, baseline weekly volume, key session type, and whether an extra rest day is kept.