Your Journey
Your words on the first call, back in November.
"I actually have a whole list of injuries."Your first message. We prioritised the knee, back and shoulder, and worked through the rest.
Where you are as an athlete. Faint is your start. Solid is now. The dashed line is your potential, what the performance phase is for.
Why the potential matters
Fewer injuries. The stronger you get, the harder you are to break. Strength training cuts runners' overuse injuries to around half, and you came in with a long list of niggles, knee, back and shoulder at the top.Lauersen et al., British Journal of Sports Medicine
Faster, for less. More strength, power and speed improve your running economy, so the same pace costs less energy and you can hold it for longer.Systematic reviews, Sports Medicine
The payoff. That strength and durability is exactly what keeps the knee, back and shoulder quiet while you add power on top, instead of the pain coming back.
Deep into the rehab arc — strength base built, now layering power and movement quality on top.
You came in with a whole list. Both knees nagging, a lower back that flared under testing, a shoulder to sort, plus hip and groin bits. You said you were mentally prepared for it to take a while. We prioritised the knee, back and shoulder, built slowly and never let pain drive above 3/10, and kept training right through travel and away weeks. Seven months on, the list is mostly quiet and you're deadlifting 135kg.
1 · Turn strength into power. The base is there. Now the pogos, skips and single-leg plyos teach the knee to absorb and produce force fast — the bit that protects it long term.
2 · Own the foot mechanics. Mid-foot contact and pronation control. Get this and the whole chain from foot to knee to hip runs cleaner and quieter.
3 · Push toward performance. With the knee, back and shoulder holding up under real load, the ceiling stops being about pain and starts being about what you want to chase next.
4 quick questions. Tells you where to start, and how deep to go.
So I know whose audit I'm looking at.