The fourth step of the ADAPT Method is where I build strength, resilience, and tolerance through progressive loading. Once pain is calmer and control is improving, the body needs the right dose of stress to adapt.
Too little load and nothing changes. Too much load and symptoms flare.
The art is finding the correct starting point and progressing with intention.
What I Progress
Strength
I build the strength needed to support running, training, sport, work, and daily life.
Tendon + Tissue Capacity
Tendons, muscles, joints, and connective tissue adapt when load is applied gradually and consistently.
Single-Leg Control
Running is a series of single-leg landings. I progress balance, control, strength, and force production one side at a time.
Plyometrics + Impact
When appropriate, I reintroduce bouncing, hopping, landing, and elastic work so the body can handle impact again.
Return-to-Run Progressions
For runners, I rebuild volume, intensity, hills, speed, and terrain in a way that respects current capacity.
Training Structure
I look at how hard days, easy days, strength work, mobility, and recovery fit together so progress is sustainable.
Why It Matters
Most injuries do not return because people failed to rest. They return because the body was never progressively rebuilt for the demands placed on it.
Progression is the bridge between rehab and performance. It is how I build a body that can tolerate more, recover better, and handle the next challenge.
The goal is not to rush back. The goal is to build back better.
Build back better.
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