by I continued my coaching focus on the return-to-train phase during my time with Norwich University. Unlike with the Green Racing Project, most of my coaching at Norwich was in the weight-room at times allocated by the sport coaches, not in on-field conditioning activities or advising sport coaches. My prior return-to-train resources focus on rowing and rebuilding cardiovascular fitness following time away from routine sport training, plus a bit of strength training info. I’ll link to those below and not rehash that material here. The rest of this post focuses on the in-gym specifics of rebuilding coordination, strength, and muscle mass following time away from strength training.
Read my 2020 article here on returning to training, including 2020 and 2021 USRowing webinars, last updated in 2024. Read my prior short posts on returning to training from 2023 and 2024 for other elements.
I developed most of my methods from the National Strength and Conditioning Association (NSCA) 2019 position statement on “Guidelines for Transition Periods: Safe Return to Training Following Inactivity.” They focus on field-sport student-athletes of the high school and college age. I adapted the methods for my coaching of endurance sports and masters athletes. They are most concerned with high-profile incidents of sudden cardiac death, exertional heat illness, and rhabdomyolysis. I used these methods to avoid those major problems and also soft-tissue injuries (muscles, ligaments, tendons), plateaus from overtraining during the return-to-train phase, and excessive muscle soreness.
#1: Plan for a minimum 1-to-1 ratio of away time to return time
My return-to-train protocol begins at two weeks away from normal training. I find that if we missed one week of training not due to injury, illness, or life stress, then we can usually resume normal training without adverse effects. If the athlete experienced injury, illness, or stress during the week away from training, or if there are any concerns with resuming normal training, then we would follow the 1:1 protocol for a one-week return phase following the one week away.
An athlete who missed two or more weeks due to injury, illness, or stress may need more than a 1:1 return timeline. Call this “1:1(+).” 1:1 is my default. I will adjust my timeline to become longer than 1:1, but never shorter than 1:1.
We definitely do not increase training load above pre-layoff levels during the return-to-train phase. I never do “hell weeks,” “boot camps,” max-testing during the first week back to “see who stayed on it,” or train to “try to get back to where we were as fast as possible.” This is too great of a risk of injury, plateau from overtraining, and athlete soreness and frustration.
#2: Regaining movement coordination
After 2-4 weeks away from normal training (not due to injury, illness, or stress), our focus during the return-to-train phase is regaining movement coordination. Without injury, illness, or stress, we have likely not lost significant muscle mass or cardiovascular fitness, especially if we stayed recreationally active during the layoff. However, we have lost familiarity and comfort with the specific movements of strength training. For example, even a very active vacation usually does not include eccentric movements (ie. resisting load while muscles are lengthening), full range-of-motion movements (eg. deep squat position, bottom pushup position, shoulders back-and-down, etc.), and specific movements like pressing overhead, explosive hinging, or chin-ups. We haven’t lost strength or muscle mass, but we have lost the ability to express our strength and muscle mass through the specific movements of strength training. We need adequate practice opportunities to regain all of this movement coordination before we can resume increasing strength, muscle mass, and fitness.
A very sedentary layoff of 2-4 weeks or an active layoff of more than 4 weeks can result in lost strength and muscle mass. For example, occasionally at Norwich a team would stop strength training entirely during an in-season phase or athletes would not strength train on their own during the winter break or summer. This requires a more progressive return-to-train phase. I used a 2-4-week bodyweight-only “prepare to train” phase, focusing on coordination and teaching exercises at a very low intensity. We follow this with a 2-4-week gradual loading “train to train” phase using dumbbells, kettlebells, and light barbells, before resuming normal “train to perform” training. This is a 4-8-week training phase and a major commitment of annual strength training time. I tried to avoid this by encouraging recreational physical activity (reducing prolonged sedentary time) and teaching individual strength training skills outside of structured team or group training (reducing multi-month layoffs from strength training).
#3: Think about the little stuff, too
Muscles have high blood-flow and recover faster than the tendons that attach muscles to bones, the ligaments that attach bones to bones, and the bones themselves. Muscle strength and cardiovascular fitness are general qualities. Athletes might feel strong and fit after an active layoff from training, yet still be detrained on the specific movements of normal strength training. The muscles and cardiovascular system lose less and catch up more quickly than tendons, ligaments, and bones.
A progressive 1:1(+) return-to-train phase makes sure that we are giving adequate retraining and recovery time to all parts of the body, not just the immediate or obvious ones. This also reduces an asymmetric risk, because injuries to the tendons, ligaments, and bones take so much longer to heal than a 1:1 return-to-train phase.
#4: Modify volume, intensity, and type of exercise
We can achieve an initial reduction and progressive reloading through three main ways. Depending on the athlete and situation, we might use just one of these methods or we might use a combination of these methods.
Read my earlier articles linked above for breakdowns of the NSCA’s “50/30/20/10%” system and the “FIT Rule.” These are good concepts that were useful for my coaching of individual and high-performance athletes, but not for solo-coaching larger teams and less experienced athletes. It has worked better for me to communicate these variables more qualitatively and try to teach athletes how to make the adjustments for themselves and how they feel from strength training.
Volume: Do fewer total reps in the first session or week back, then slightly more, then slightly more. For example, if you’d usually do 5 sets of 5 reps, after a two-week layoff do 3 sets of 5 reps for your first session or week, then 4 sets of 5 in the next week, then resume 5 sets of 5 for the third (normal) week. Or, do 5 sets of 3 reps, then 5 sets of 4 reps, then resume 5 sets of 5 reps. Either way, it’s 15 total reps, then 20 total reps, then 25 total reps. If you were away for four weeks, we might begin with 1 set of 5 for the first week, then 2 sets of 5 for the second week, then 3 sets of 5 for the third week, and so on. If we are only modifying volume, then use your normal pre-layoff weight for all sets during the return-to-train phase.
Intensity: Do lighter loads in your first session or week back, then slightly more, then slightly more. For example, after a two-week layoff do bodyweight movements for the first week, then light free weights for the second week, then resume normal free-weight loading for the third week. If we are only modifying intensity, then do your normal pre-layoff sets and reps for all weeks of the return-to-train phase.
In general, I prefer to modify intensity and keep volume as consistent as possible. More volume means more practice opportunities with each exercise, so the athlete tends to regain movement coordination better and more quickly. (There is, of course, a point of diminishing returns to “more practice.” Do not increase volume above pre-layoff levels.) Modifying intensity also means that an individual athlete who missed training time can participate in the full length of a team session. However, this requires restraint on the athlete’s part to keep the weights at the appropriate intensity. If it’s a better fit for the athlete to do a shorter session at their pre-layoff weights, then we will modify volume and not intensity. (Do not increase intensity above pre-layoff weights just because the volume is low.) I will also modify both volume and intensity in the case of an even more gradual (1:1+) return-to-train phase. Reduce both the total reps and the weight used, and then gradually increase both.
Type: We can modify bodyweight exercises to make movements easier, similar to modifying intensity. For example, reduce range-of-motion using a shorter box height for a step-up exercise or a higher box height for a box squat exercise. Reduce load with a higher height for elevated-hands pushups or bodyweight rows. You could then do the same total volume (sets and reps), and the same total load (your bodyweight), but in an easier way. Gradually progress to your normal heights over the return-to-train phase. I also typically eliminate or significantly reduce the challenge of plyometric exercises while returning to training. For example, use a less stressful non-countermovement jump versus countermovement, single-leg, or repeat (bounding or tuck) jumps.
We can also modify the type of strength training routine. This is especially for athletes who get frustrated doing their normal routine on “easy mode” and cannot restrain from prematurely increasing volume or intensity. Sometimes it’s “just fun” to do a different routine, and this is a good time to embrace that.
My go-to here is the 30-30-for-30 design. Pick one exercise from each major movement category (squat, hinge, push, pull, core) and do 6 rounds of 30 seconds on (first exercise), 30 seconds off, 30 seconds on (second exercise), 30 seconds off, 30 seconds on (third exercise), 30 seconds off, etc. We limit volume with just 30 minutes total, only 15 of which is actual exercise (the “on” intervals). We limit intensity by focusing on bodyweight or low-load movements. This also works great with partners and teams in an “I-go-you-go” style, for multiple athletes or a whole team returning to training. Read more about the 30-30-for-30 system in my December 2025 post.
Enjoy your (returning to) training!
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