Fitness · The Relentless Rice-Rocket Protocol

Breathe Deep · Cleaner Reps · Less Drama

Work Capacity Model · Tendon-Safe · Economy-Building

Programs

Sections

Injury

Apply daily

Run first. Strength next. Structure stays clean. Strength first. No running until cleared. Structure 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
Grip warm-up → dead hang → step off bar 10–20 sec → front lever progression
Order Strength → Straight-Arm Block → Core
No added sets
No added exercises

Intensity

Stop with 1 to 2 reps in reserve
No grinding reps
Tempo stays controlled

Running

One quality run per week
No long run distance and strength difficulty 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) and single-leg RDL (Thu) 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 difficulty 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
Control earns progression

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 - 3 sets, 4–6 reps
Rest 120 sec
Clap push-up - 3 sets, 4–6 reps
Rest 120 sec

Strength

Push-up (feet flat) - 3 sets, 8–12 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 75–90 sec
Pull-up progression (band-assisted or negative) - 3 sets, 4–6 reps
Tempo 3 sec down, 1 sec hold at top, 1 sec up. Use least assistance that still allows RIR 1–2 on set 3. Rest 120 sec
Split squat - 3 sets, 8–12 reps per leg
Tempo 3 sec down, 2 sec pause, 1 sec up, 0 sec pause Rest 75–90 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, 30–45 sec
Rest 90 sec
Front lever tuck (or advanced tuck) - 2 sets, 8–15 sec
Rest 120 sec

Core A

Leg raises → hollow hold → flutter kicks - 3 sets, 30 sec each
Rest 45 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Side plank raises - 1 set, 45 sec each side

5K run · moderate Strength only · no run

Strength

Diamond push-up - 3 sets, 8–12 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 75–90 sec
Pike push-up - 3 sets, 6–10 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 90 sec
Cossack squat - 3 sets, 6–8 reps per side
Tempo 3 sec down, 1 sec pause, 2 sec up, 0 sec pause Rest 60–75 sec
Band row - 3 sets, 10–15 reps
Tempo 2 sec pull, 1 sec squeeze, 3 sec down, 0 sec pause Rest 75–90 sec
Bodyweight triceps extension - 3 sets, 10–15 reps
Tempo 3 sec down, 1 sec pause, 1 sec up, 0 sec pause Rest 60–75 sec

Core B

Dragon flag progression - 3 sets, 2–4 reps
Tempo 5 sec down, 0 sec pause, controlled up, 0 sec pause Rest 75–90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
L-sit (or progression) - 3 sets, 15–30 sec
Rest 60 sec
Side plank raises - 1 set, 45 sec each side

5K run · steady Strength only · no run

Strength

Slow eccentric pull-up - 3 sets, 4–6 reps
Tempo 5 sec down, 1 sec hold at top, 1 sec up. Jump or step to top position — eccentric only. Rest 120 sec
Inverted row (underhand) - 3 sets, 8–12 reps
Tempo 2 sec pull, 1 sec hold, 3 sec down, 1 sec reset Rest 90 sec
Wall sit - 3 sets, 60 sec
Rest 60 sec
Single-leg RDL (ring-assisted) - 3 sets, 8–10 reps per leg
Tempo 3 sec down, 1 sec pause, controlled up. Use rings for balance assist only — drive through hip, not upper body. Rest 90 sec
Single-leg RDL suspended — return when sciatica clears
Planche lean - 2 sets, 20–30 sec
Active protraction throughout — scapulae spread apart, chest does not sink Rest 60 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, 30–45 sec
Rest 90 sec
Front lever tuck (or advanced tuck) - 2 sets, 8–15 sec
Rest 120 sec

Core A

Leg raises → hollow hold → flutter kicks - 3 sets, 30 sec each
Rest 45 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
Side plank raises - 1 set, 45 sec each side

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

Strength

Single-leg hip hinge (ring-assisted) - 3 sets, 8–10 reps per leg
Tempo 3 sec down, 1 sec pause, controlled up Rest 90 sec

Ab Rollout

Ab rollout - 3 sets, 8–12 reps
Tempo 3 sec out, 1 sec pause, 3 sec back, 0 sec pause 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, 30–45 sec
Rest 90 sec
Front lever tuck (or advanced tuck) - 2 sets, 8–15 sec
Rest 120 sec

Core B

Dragon flag progression - 3 sets, 2–4 reps
Tempo 5 sec down, 0 sec pause, controlled up, 0 sec pause Rest 75–90 sec

Monitor for sciatic symptoms. Drop if pain reproduces — substitute dead bug 2 sets, 8–10 reps per side
L-sit (or progression) - 3 sets, 15–30 sec
Rest 60 sec
Side plank raises - 1 set, 45 sec each side

Earn progression

Strength

When all sets hit the top rep range cleanly for 2 consecutive weeks, increase leverage or range 1 step
Do not add sets
If stalled, slow the eccentric before increasing difficulty

Pull · Push Balance

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

Vertical Pull Pathway

Band-assisted pull-up → negative pull-up (5 sec down) → full pull-up → archer pull-up
Advance to next step when current step is stable for 2 consecutive weeks at RIR 1–2 on all 3 sets

Holds

Add 5 sec per week until the top range
Stable for 2 consecutive weeks, move to a harder variation

Straight-Arm

Progress front lever only when the current hold is stable without shaking
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: 15 sec stable hold 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

Increase long run every 3–4 weeks by +1 km per event, max 10% of total weekly mileage
Every 4th week hold mileage for adaptation
Never increase mileage and strength difficulty simultaneously
If HR at a fixed pace rises more than 5% over 2 consecutive weeks on the same route and conditions, reduce strength intensity for 1 week

Deload

Every 6–8 weeks, reduce strength intensity 10–15% for 1 week

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