Fitness · The Relentless Rice-Rocket Protocol

Sharp Output · Clean Lines · No Fade

Peak Density Model · Standards-First · Pace-Managed

Programs

Sections

Injury

Apply daily

Run first. Strength next. Precision over drama. Strength first. No running until cleared. Precision over drama.

Execution Order

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

Intensity

Stop with 0–1 reps in reserve
No grinding reps
No technical failure

Running

Maintain 80/20 intensity distribution
No mileage and strength complexity increases in the same 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

Sciatica Protocol

No running until pain-free walking at normal pace for 48 hrs minimum
Power block (Tue), Nordic curl (Thu), and single-leg RDL (Sun) suspended
If dragon flag reproduces sciatic symptoms — drop 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, regress one level immediately 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
Precision over effort

Apex benchmark targets

Front lever - 20 sec straddle
L-sit - 45 sec
Dragon flag - 6 strict reps
One-arm push-up - 6 clean per side
10K - sub 40
Half marathon - sub 90
Volume stays fixed. Complexity increases. Precision defines advancement

5 mi aerobic · strong but controlled Strength only · no run

Power

Broad jump - 2 sets, 5 reps
Rest 120 sec
Clap push-up or plyo archer - 2 sets, 5 reps
Rest 120 sec

Primary Strength

Archer push-up (feet flat) - 2 sets, 6 to 10 reps per arm
Tempo 3 sec down, 1 sec pause, 1 sec up Rest 120 sec
Front lever row (advanced tuck to straddle) - 2 sets, 4 to 8 reps
Tempo 3 sec pull, 2 sec hold, 3 sec down Rest 120 sec
Pistol squat (controlled) - 2 sets, 6 to 8 reps per leg
Tempo 4 sec down, 1 sec pause, 1 sec up Rest 120 sec

Straight-Arm Block

Grip warm-up - 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang - 2 sets, 45–60 sec
Rest 90 sec
Front lever (advanced tuck or straddle) - 2 sets, 10–20 sec
Rest 150 sec

Core

Hanging leg raise (to bar if capable) - 2 sets, 8 to 12 reps
Tempo 2 sec up, 1 sec hold, 3 sec down Rest 75 sec
L-sit (floor or parallettes) - 2 sets, 30–45 sec
Rest 60 sec

5K pace-focused session Strength only · no run

Primary Strength

One-arm push-up progression - 2 sets, 4 to 8 reps per side
Tempo 3 sec down, 1 sec pause, 1 sec up Rest 120 sec
Handstand push-up (wall or free) - 2 sets, 4 to 8 reps
Tempo 3 sec down, 1 sec pause, 1 sec up Rest 120 sec
Cossack squat - 2 sets, 6 to 8 reps per side
Tempo 3 sec down, 1 sec pause, 2 sec up Rest 90 sec
Ring row (feet elevated) - 2 sets, 8 to 10 reps
Tempo 2 sec pull, 2 sec hold, 3 sec down Rest 90 sec

Core

Dragon flag (strict or advanced eccentric) - 3 sets, 3 to 6 reps
Tempo 6 sec down, controlled up Rest 90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Hanging around the world - 2 sets, 6 to 8 reps each direction
Controlled arc, brief top pause, no swing Rest 75 sec

5 mi steady Strength only · no run

Primary Strength

Slow-tempo push-up (feet elevated) - 2 sets, 6 to 8 reps
Tempo 6 sec down, 2 sec pause, 2 sec up Rest 120 sec
Inverted row (feet elevated, overhand) - 2 sets, 8 to 10 reps
Tempo 2 sec pull, 2 sec hold, 4 sec down Rest 120 sec
Shrimp squat or advanced pistol - 2 sets, 6 to 8 reps per leg
Tempo 4 sec down, 1 sec pause, 1 sec up Rest 120 sec
Nordic curl (eccentric or full) - 2 sets, 3–5 reps
Tempo 5 sec down, partner or anchor assist on return. Full concentric if capable — otherwise eccentric only. Rest 150 sec
Nordic curl suspended — return when sciatica clears
Planche lean (deep lean) - 2 sets, 30–45 sec
Active protraction throughout — scapulae spread apart, chest does not sink. Not a passive lean. Rest 90 sec

Straight-Arm Block

Grip warm-up - 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang - 2 sets, 45–60 sec
Rest 90 sec
Front lever (straddle progression) - 2 sets, 12–20 sec
Rest 150 sec

Core

Toes-to-bar or strict hanging L-raise - 2 sets, 8 to 12 reps
Rest 75 sec

5K moderate Strength only · no run

Posterior

Single-leg RDL (bodyweight or ring-assisted) - 2 sets, 8–10 reps per leg
Tempo 3 sec down, 1 sec pause, controlled up. Drive hip back — not chest down. Rest 90 sec
Single-leg RDL suspended — return when sciatica clears

Ab Rollout

Ab rollout (full range) - 2 sets, 10 to 15 reps
Tempo 3 sec out, 1 sec pause, 3 sec back Rest 90 sec

Straight-Arm Block

Grip warm-up - 15 sec passive hang, step off, 10 sec active scapular-engaged hang
No rest — flow directly into active dead hang
Active dead hang - 2 sets, 45–60 sec
Rest 90 sec
Front lever (advanced tuck to straddle) - 2 sets, 12–20 sec
Rest 150 sec

Core

L-sit (floor or parallettes) - 2 sets, 30–45 sec
Rest 60 sec
Hanging around the world - 2 sets, 6 to 8 reps each direction
Controlled arc, brief top pause, no swing Rest 75 sec

Earn progression

Strength

Progress only when the top range is stable for 2 consecutive weeks with 0–1 reps in reserve
Increase lever difficulty, range, or tempo control before any rep increase
Volume never increases

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 technical ceiling
Stable for 2 consecutive weeks, advance to a harder lever

Straight-Arm

If instability appears, regress one level immediately and rebuild for 2 weeks before reattempting
Never increase hold time and leverage in the same week
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

Alternate build and consolidation weeks
Mileage increases capped at ~5%
Quality pace tightens by 5–10 sec per mile only when stable for 2 consecutive weeks
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 6–8 weeks, reduce strength intensity 15–20% and remove 1 quality run for 1 week

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

Sharp Output · Clean Lines · No Fade

Apply daily

Apex benchmark targets

Rest + Mobility

5 mi aerobic · strong but controlled Strength only · no run

5K pace-focused session Strength only · no run

5 mi steady Strength only · no run

Rest + Mobility

10–12 mi long run Strength only · no run

5K moderate Strength only · no run

Earn progression