Fitness · The Relentless Rice-Rocket Protocol

Pace Holds · Reduce Noise · Stay Sharp

2-Set Intensity Model · Masters-Safe · Ego-Proof

Programs

Sections

Injury

Apply daily

Run first. Strength next. Intent stays clean. Strength first. No running until cleared. Intent stays clean.

Execution Order

Run first
Walk 2 to 3 min
Tue only: Power block immediately after walk, before Strength
Start strength ~5 min post-run
Begin sessions directly with strength — no run, no walk
Order Strength → Straight-Arm Block → Core
Grip warm-up → dead hang → step off bar 10–20 sec → front lever progression
No added sets
No added exercises

Intensity

All working sets at RIR 0 to 1
Stop before technical failure
No grinding reps

Running

Never increase long run distance and strength difficulty in the same week
If run performance drops for 2 consecutive weeks, reduce strength intensity for 1 week
If HR at a fixed pace rises more than 5% over 2 consecutive weeks on the same route and conditions, treat as equivalent to a pace drop

Sciatica Protocol

No running until pain-free walking at normal pace for 48 hrs minimum
Broad jump, clap push-up, Nordic curl, and single-leg hip hinge suspended
If leg raises, hollow hold, flutter kicks, or dragon flag reproduce sciatic symptoms — drop individually and substitute dead bug 2 sets, 8–10 reps per side
Piriformis and hip external rotator work added to Mon and Fri

Joints

If irritation appears, reduce leverage 1 step for 7 days
Maintain frequency

Pull · Push Balance

If horizontal push sets exceed horizontal pull sets in any week, cut 1 push set — not 1 pull set

Non-Negotiables

No failure training
No ego progression
Tempo integrity stays mandatory

Rest + Mobility

Downward Dog - 60 sec
Horse Stance - 60 sec
Resting Squat - 60 sec
Crab Position - 45–60 sec
Lunge - 45 sec each side
Hang - 30–60 sec
Rest between positions - 15–30 sec
― Sciatica additions ―
Pigeon pose - 60 sec each side
Supine figure-4 stretch - 60 sec each side
Side-lying hip external rotation - 2 sets, 15 reps each side

4 mi run · moderate Strength only · no run

Power

Broad jump - 2 sets, 5 reps
Rest 150 sec
Clap push-up - 2 sets, 5 reps
Rest 150 sec

Strength

Archer push-up (feet flat) - 2 sets, 6–8 reps per arm
Tempo 5 sec down, 2 sec pause, 1 sec up, 0 sec pause Rest 120 sec
Archer pull-up - 2 sets, 4–6 reps per arm
Tempo 3 sec down, 1 sec hold at top, 1 sec up Rest 150 sec
Split squat / pistol progression - 2 sets, 8–10 reps per leg
Tempo 3 sec down, 2 sec pause, 1 sec up, 0 sec pause Rest 120 sec

Straight-Arm Block

Grip warm-up - 15 sec passive hang, step off, 10 sec scapular-engaged hang
No rest — flow directly into dead hang
Dead hang with shoulder engagement - 2 sets, 45–60 sec
Rest 90 sec
Front lever tuck hold - 2 sets, 12–20 sec
Rest 150 sec

Core A

Leg raises → hollow hold → flutter kicks - 2 sets, 40 sec each
Rest 60 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Side plank raises - 1 set, 10–15 reps each side
Tempo 1 sec up, 1 sec down

5K run · moderate Strength only · no run

Strength

Diamond push-up - 2 sets, 8–12 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 120 sec
Pike push-up - 2 sets, 6–10 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 120 sec
Cossack squat - 2 sets, 6–8 reps per side
Tempo 3 sec down, 1 sec pause, 2 sec up, 0 sec pause Rest 90 sec
Inverted row (underhand) - 2 sets, 8–12 reps
Tempo 2 sec pull, 1 sec hold, 3 sec down, 1 sec reset Rest 120 sec
Triceps extension (bodyweight) - 2 sets, 10–15 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 90 sec

Core B

Dragon flag progression - 2 sets, 3–5 reps
Tempo 5 sec down, controlled up Rest 120 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
L-sit (or progression) - 2 sets, 25–40 sec
Rest 90 sec
Hanging around the world - 2 sets, 5–6 reps each direction
Controlled arc, brief top pause, no swing Rest 90 sec
Side plank raises - 1 set, 10–15 reps each side
Tempo 1 sec up, 1 sec down

5K run · steady Strength only · no run

Strength

Slow eccentric pull-up - 2 sets, 5–8 reps
Tempo 5 sec down, 1 sec hold at top, 1 sec up Rest 150 sec
Inverted row (overhand) - 2 sets, 8–12 reps
Tempo 2 sec pull, 1 sec hold, 3 sec down, 1 sec reset Rest 120 sec
Wall sit - 2 sets, 75–90 sec
Rest 90 sec
Bodyweight squat - 2 sets, 20 reps
Tempo 3 sec down, 1 sec pause, 1 sec up Rest 120 sec
Nordic curl (eccentric) - 2 sets, 3–5 reps
Tempo 5 sec down, partner or anchor assist on return Rest 150 sec
Planche lean - 2 sets, 30–45 sec
Active protraction throughout — scapulae spread apart, chest does not sink Rest 90 sec

Straight-Arm Block

Grip warm-up - 15 sec passive hang, step off, 10 sec scapular-engaged hang
No rest — flow directly into dead hang
Dead hang with shoulder engagement - 2 sets, 45–60 sec
Rest 90 sec
Front lever tuck hold - 2 sets, 12–20 sec
Rest 150 sec

Core A

Leg raises → hollow hold → flutter kicks - 2 sets, 40 sec each
Rest 60 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Side plank raises - 1 set, 10–15 reps each side
Tempo 1 sec up, 1 sec down

5K run · easy to moderate Strength only · no run

Strength

Single-leg hip hinge (ring-assisted) - 2 sets, 8–10 reps per leg
Tempo 3 sec down, 1 sec pause, controlled up Rest 90 sec
Single-leg hip hinge suspended — return when sciatica clears

Ab Rollout

Ab rollout - 2 sets, 10–15 reps
Tempo 3 sec out, 1 sec pause, 3 sec back Rest 120 sec

Straight-Arm Block

Grip warm-up - 15 sec passive hang, step off, 10 sec scapular-engaged hang
No rest — flow directly into dead hang
Dead hang with shoulder engagement - 2 sets, 45–60 sec
Rest 90 sec
Front lever tuck hold - 2 sets, 12–20 sec
Rest 150 sec

Core B

Dragon flag progression - 2 sets, 3–5 reps
Tempo 5 sec down, controlled up Rest 120 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
L-sit (or progression) - 2 sets, 25–40 sec
Rest 90 sec
Hanging around the world - 2 sets, 5–6 reps each direction
Controlled arc, brief top pause, no swing Rest 90 sec
Side plank raises - 1 set, 10–15 reps each side
Tempo 1 sec up, 1 sec down

Earn progression

Strength

When both sets hit the top rep range cleanly for 2 consecutive weeks, increase difficulty 1 step
Difficulty increases through leverage, elevation, or stricter tempo
Keep reps inside the programmed ranges

Pull · Push Balance

If horizontal push sets exceed horizontal pull sets in any week, cut 1 push set — not 1 pull set

Holds

Add 5 sec weekly until the top range
Stable for 2 consecutive weeks, move to the next lever variation

Straight-Arm

Progress front lever only when scapular control remains stable
Never increase hold time and leverage in the same week
Front lever milestone sequence: tuck hold → advanced tuck (hips at 90°, knees less bent) → straddle or one-leg
Advanced tuck exit criteria: 20 sec stable hold with locked scapular position for 2 consecutive weeks
Log hold quality per set. If set 2 drops more than 3 sec from set 1, rest was insufficient — add 30 sec next session

Running

Long run increases every 3 to 4 weeks by +1 km per event, max 10% of total weekly mileage
Cap Sat at 15K until Tue and Thu strength performance shows no degradation across 2 consecutive deload cycles
Every 6 to 8 weeks, reduce mileage ~15% for a recovery week
If pace drops for 2 consecutive weeks, reduce strength intensity for 1 week
If HR at a fixed pace rises more than 5% over 2 consecutive weeks on the same route and conditions, treat as equivalent to a pace drop — reduce strength intensity for 1 week

Deload

Every 6 to 8 weeks, reduce strength intensity 15 to 20% for 1 week

Disclaimer. This page is informational only. Not medical advice. Consult a qualified professional and train within your limits.