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The Simple Rules
I know I’m a little late on today’s article, so let’s get right to it. You will get sick at some point. So when this happens, the goal is to protect progress and return fast without setbacks. Use a simple rule: if you have a fever, deep chest symptoms, body aches, or stomach issues, do not train. Rest, hydrate, and sleep. If your symptoms are above the neck only and mild, you can keep a light routine to hold your base. Keep intensity low, keep sessions short, and judge by the next morning. If you feel worse the day after training, you did too much.
“Success is achieved through disciplined practice and detachment."
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BREAKDOWN
Green:Yellow:Red
Green: Mild head cold. No fever. Energy 7 out of 10 or better.
Yellow: Head cold with low energy. Energy 5 to 6 out of 10.
Red: Fever, chest tightness, deep cough, body aches, nausea, or diarrhea.
What To Do-
Green days:
Conditioning 20 to 40 min Zone 2 (nasal if possible).
Strength 2 to 3 sets at 60 to 70 percent or RPE 5 to 6.
Grappling: easy drilling only. No live rounds.
Yellow days:
Conditioning 10 to 20 min easy walk or bike.
Strength 1 to 2 sets at 50 to 60 percent or RPE 4 to 5. Favor isometrics and slow tempos.
Grappling: solo drills only.
Red days:
No training. Sleep, fluids, short walks. Stop before you feel worse.
Return ramp (start when 24 hours fever-free without meds and improving)
Day 1: Zone 2 20 to 30 min. Optional 2 sets easy full-body at RPE 5.
Day 2: Zone 2 30 to 40 min. Strength 2 to 3 sets at RPE 6.
Day 3: About 80 percent of normal intensity. One or two light rounds if you grapple.
Day 4 to 5: If sleep and morning energy are good, return to full training. If symptoms rebound, drop back one day.
Program Tweaks While Sick
Based on Daru (durability), Jamieson (aerobic base), Landow (movement quality), and Uresk (fight-specific work).
Replace max effort with submax sets of 3 to 6 at RPE 5 to 6.
Keep patterns simple: hinge, squat, push, pull, carry.
Use isometrics: wall sits, mid-shin pulls, plank and side plank.
Conditioning anchor: Zone 2 or 4 min easy, 1 min brisk x 4 to 6.
Avoid lactic burners until sleep and resting HR are normal for two days.
Combat-Specific
No live rolls or hard pad rounds until after Day 3 of the ramp.
Skill options when fatigued or contagious: hand fighting patterns, grip ladders, stance and level change footwork, solo hip mobility, band pummeling.
Fuel, Sleep, and Checks
Hydration: aim for pale yellow urine. Add electrolytes once or twice daily.
Protein: about 0.7 g per lb bodyweight. Add easy carbs like rice, potatoes, oats, fruit.
Sleep: 8 to 10 hours in bed. Cool, dark room. Morning light.
Self-Checks:
Morning: energy and resting HR. If HR is up and energy is down, choose Yellow or Red.
During: if RPE spikes or breathing feels off, stop.
Next morning: if worse, you overreached.
Sample Sick Week (mild head cold)
Mon: Zone 2 walk 30 min, mobility 10 min
Tue: Full-body strength 30 min at RPE 5 to 6
Wed: Off or easy walk
Thu: Drilling 20 to 30 min, no live
Fri: Zone 2 bike 25 min
Sat: Off
Sun: Start return ramp if improving
Thanks for reading this week’s edition of The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
COACH’S INSIGHT
Training while sick is about keeping the engine warm so you can get back to real work fast.
Preserve. Touch the main patterns and keep the aerobic base alive. Leave a little in the tank.
Win the next morning. A good session means you wake up better.
Move well before you move hard. Quality first protects you when the system is stressed.
Aerobic first, then rebuild intensity. Earn your way back to live rounds and hard intervals.
Do this and you will protect strength, skill, and momentum.
