Back to Performance Digital programmes

The 13-week return-to-lifting plan

Build a
stronger back.

Return to lifting and sport stronger after your back injury.

Know what to do when you walk into the gym, how to adjust an exercise and when to build up again.

Explore the £49 plan
Athlete in a dark gym standing beside a squat rack
01 / MAIN PROGRAMME13 WEEKS / 129 PAGES

The four phases

  1. 01
    FoundationWeeks 1–3
  2. 02
    CapacityWeeks 4–6
  3. 03
    StrengthWeeks 7–10
  4. 04
    PerformanceWeeks 11–13

Start here

Your way back
to the gym.

Start with manageable gym sessions, build strength in stages and use the progression checks to decide when to do more.

  • 52 planned sessions across 13 weeks, with lifting, conditioning and mobility.
  • Warm-ups, illustrated exercise cards and easier options.
  • Training logs and guidance for when to repeat or step back.
  • Research-informed progression with 11 linked references.
£49One-off purchase
129-page PDF manual
Buy the 13-week plan
Man performing a trap-bar deadlift in a gym
STRENGTH PHASE / SAMPLE WEEKSESSION B

Build your strength

Trap-bar deadlift2 × 5
Reverse lunge2 × 6 per side
Lat pulldown2 × 8

Evidence behind the manual

Built on research.

The 13-week plan draws on low back pain guidelines for its approach to activity and exercise, and on resistance training research for how it builds strength. Each week shows what to do, how hard to work and when to progress.

Optional 8-week follow-ons

Return to your sport.

Once you’ve completed the 13-week Back to Performance plan, choose your sport-specific programme to tailor your return to top performance.

Functional fitness competitor landing on a plyo box
01 / RETURN TO CLASS £29

CrossFit

42-page PDF manual 32 sessions

Build barbell strength, strict gymnastics and conditioning for repeatable rounds under fatigue.

Buy CrossFit
Indoor fitness race competitor pushing a sled
02 / RETURN TO RACE TRAINING £29

HYROX

38-page PDF manual 32 sessions

Build threshold pace and station strength, then rehearse all eight stations in race order.

Buy HYROX
Olympic weightlifter preparing to lift a barbell on the platform
03 / RETURN TO THE PLATFORM £29

Olympic Weightlifting

38-page PDF manual 32 sessions

Build your squat and pull, sharpen the snatch and clean & jerk, then rehearse platform attempts.

Buy Olympic Weightlifting
Main plan buyers

Get 35% off sport follow-ons for one day after buying the 13-week plan. £18.85 per programme.

Before you start

Good to know.

Which programme should I start with?

Start with the 13-week main plan if you’re still rebuilding basic gym work. The sport follow-ons are for people who can already repeat familiar gym sessions. Each follow-on has its own starting-point guide.

Do I have to move on every week?

Use the programme’s progression checks. You can repeat a week or use an easier version when you need more time.

What do I get with each programme?

A digital PDF with session plans and guidance for progressing or stepping back. The main plan includes illustrated exercise cards. The sport follow-ons each include 32 sessions, a linked exercise library and a training log.

Can I buy the Sports Specific plan separately?

Yes. Each sport programme is £29 on its own. Main programme buyers get 35% off for one day after purchase, bringing each sport follow-on to £18.85. Start with the main plan if you’re still rebuilding basic gym work.