Reading · Kyle’s Substack

It’s time for this to grow.

I’ve built, progressed and evolved the FAKH protocol for over a year now. The focus of past months has always been pretty isolated to the lower half of the body, with a bare bones approach to strength work to get you, the athlete, the minimum needed to be a stronger, more durable runner.

That goal remains the focal point.

However, there does exist a need for all of us to take a well rounded approach to training and I feel I am doing you a disservice by not providing a full, complete plan to follow each week. Because of that, I am adding some meat to the potatoes to create a more wholistic in approach meal in this newest, and future, editions of the FAKH protocol.

These sessions will focus on all the points we previously touched on, with more substance and upper body/midline work added in as well as a heavier emphasis on some mobility and prehab work. The net of it should be a much stronger you, without needing to invest a significantly more amount of time. All sessions are designed to be able to be done at home, with nothing more than a few bands and a set of dumbbells or kettlebells.

This first, revamped version of the protocol is built with 2 sessions, to be repeated each week of the month (so you’ll do each session, 1x a week each week), Next month, we will build a third day into the rotation as well as expand and progress on the two below.

Session 1

2 rounds

Ankle rocks x12 per leg

Single leg l-sit over x10 per leg (each rep is over and back)

2 rounds

WGS x10 per side

Quadruped reach across x6 per side

3 rounds

Bench step ups to calf raise x10 per leg

Loaded lateral bounds x8 per side with pause

4 rounds

RE DB split squat x 6 per leg, holding the bottom of each rep for 3s