Frameworks · Body · 131

No spikes

Grow the week in small steps. Sudden jumps are where injuries live.

SCWe reviewed the research on it.Injuries, tendons and coming back

Hand-drawn diagram of framework 131, No spikes: Grow the week in small steps. Sudden jumps are where injuries live.
Framework 131 · in one look
How to use it

Log weekly hours and hard sets per movement family. Raise them gradually, and rebuild over 2–3 weeks after a break. Two bad days in a row (sleep, soreness, mood) means an easy day. Don't treat "load ratio" numbers as law.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

C Evidence: contested. The research disagrees. Named, so you can stop worrying about it.

Sources

Soligard et al. 2016 (IOC consensus on load). The exact ratio thresholds are contested.

Not medical, legal or financial advice.

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