When developing a return to play program at any level, it's imperative to take into account the sport's total running volume as well as time spent at various intensities.

My Process

Here's how I go about this process to ensure successful return to performance for an injured athlete.

The 3 primary variables I look at are:

1. Total volume (for tissue tolerance and reconditioning)

2. High speed running (for reconditioning)

3. Sprinting + sprint mechanics (for tissue exposure, motor re-education and reconditioning)

With these in mind, I look at what the sport demands are with respect to each variable.

I’ll use rugby as an example because that's the environment I was in for the last 3 years (and a sport you should all watch because it’s awesome)!

Total running volume will vary by position, but let’s use an average training week across the squad of ~18km (11 miles). From here, we look at what percentage of that running volume is above our high speed threshold (5 m/s / 18km/h / 11mph) which in most cases is ~10%.

Next we look at the average number of accelerations and volume of very high speed running (>6.6 m/s) which is usually ~2-3% of total volume. It’s important to note that very high speed running / sprinting is included in the high speed running percentage.

Program Design

Let’s use a 6 week timeframe for our return to play program and we’ll use the data from the previous section to guide our programming.

Our first step is to reduce total volume by 50% so our week 1 total volume will be 9km (5.6 miles). 

Our next step is to distribute that total volume based on what a normal training week looks like:

1. Extensive running (<3 m/s): 90%

2. Intensive running (5 m/s): 6.5%

3. Speed work (>6 m/s): 3.5%

Why does the distribution look like this?

Our goal with a RTP program from a running standpoint is to:

1. Redevelop aerobic conditioning

2. Redevelop tissue tolerance

3. Redevelop sprint mechanics

4. Redevelop anaerobic conditioning

We increase our total volume by 10% week over week so we can ensure a safe loading progression. 

Check out my Return to Running Guide here!

Sport Specificity

Here are some examples of total running volume in sports other than rugby to help you scale your own return to running programs:

1. Basketball: 4km - 6km

2. Soccer 9km - 11km

3. American football: 5km - 7.5km

4. Volleyball: 4km - 6km

I hope you find this guide helpful! Please don’t hesitate to hit “reply” and send me your own programs or if you have any questions!

Best,

Tim 

PS ICYMI snag a copy of my Return to Running Guide and take the guesswork out of this process completely!