THE ACADEMY STANDARD
[ REMEDIAL STATUS: ACTIVE ]
PHASE 1: THE 7-DAY CORRECTIONS
Your audit identified critical capacity leaks. Follow these three corrective SOPs for the next 7 days to stabilize your engine before beginning full Academy Prep.
TARGET: AEROBIC LEAK / 1.5M RUN DEFICIT
THE RECOVERY WALK-RUN
If you are redlining on your runs, your aerobic base is "leaking" energy. You are training too hard to recover.
THE DRILL: 30 min of nasal-only breathing. Walk fast or jog slow. If you have to open your mouth to breathe, slow down. This "re-wires" your aerobic efficiency.
FREQUENCY: 3x this week (Days 1, 3, 5).
TARGET: FUELING LEAK / METABOLIC FLOOR
THE ENDOCRINE ANCHOR
You cannot build an Academy engine on a calorie deficit. You need to hit your "Metabolic Floor" to prevent injury.
THE MEAL: Ensure 1.0g of protein per lb of bodyweight. Add 1 serving of sea salt to your pre-workout meal to manage cortisol.
THE GOAL: Stop the "famine" signal in your body that causes muscle wasting.
TARGET: RECOVERY LEAK / CNS STRESS
THE BOX-4 RESET
The job (and the Academy) is a sympathetic nervous system "trap." You must learn to switch "OFF."
THE DRILL: 5 mins of Box Breathing before bed. 4s In, 4s Hold, 4s Out, 4s Hold.
THE GOAL: Force your body into Parasympathetic mode to initiate tissue repair.
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The 7-Day Corrections stabilize the ship. The 12-Week Academy Standard Protocol wins the war. Get the complete, data-backed training and fueling SOP.
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