Kyle’s Substack

Kyle’s Substack

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Kyle’s Substack
Kyle’s Substack
Foot, Ankle, Knee and Hip Protocol 4.0

Foot, Ankle, Knee and Hip Protocol 4.0

As well as my first release of my upper body progressive plan

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Kyle Long
Jun 30, 2025
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Kyle’s Substack
Kyle’s Substack
Foot, Ankle, Knee and Hip Protocol 4.0
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The build continues. Version 4.0 of the Foot, Ankle, Knee and Hip protocol is here and with it comes a new addition to your training quiver: The Upper Body Progressive Plan.

The value in the lower body programming for the endurance athlete is fairly obvious. The stronger, more stable and better balanced we are below the belt, the better chance we have for success on long days out while lowering our chances of injury, issue or dysfunction. With that being said, there’s always more pieces to the puzzle and after multiple requests, I’ve decided to build into this months protocol an extremely simple yet effective upper body progression plan to build accessory strength much in the same way as has been done with the lower body.

The objectives around the UBPP is not to replace a traditional pump session in a gym. The endurance athlete has needs and they aren’t just related to the legs. The plan is intended to be simple, progressive in nature and to generally build some upper body and midline strength in ways that can help those who go far, go further.

Do the things you need to do the things you want to do.

Onward, Always.

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