Protocols

Applied recovery protocols used in non-clinical training environments. These protocols reflect structured routines developed through practical use as a personal trainer. They are not medical treatments and do not replace professional medical advice. Protocol #001 — Post-Training Recovery Support Context: Resistance training sessions involving high mechanical load. Structure: – Full spectrum red and near-infrared exposure – Distance maintained between 30–45 cm – Session duration: 15–20 minutes – Frequency: 3–4 sessions per week Application notes: – Used following lower-body or full-body training days – Exposure performed in a relaxed seated or standing position – No additional modalities applied during sessions Observations: – Subjective reduction in muscle stiffness reported – Improved readiness perception before subsequent training sessions Notes: Used as recovery support only. Responses varied between individuals. No medical claims. Individual response may vary.

Protocol #002 — Pre-Training Activation Routine

Context:
Strength training sessions requiring joint mobility and muscle activation.

Structure:
– Targeted red light exposure (660nm dominant)
– Distance maintained between 25–35 cm
– Session duration: 5–10 minutes
– Frequency: used before selected training sessions

Application notes:
– Applied to shoulders, hips, or back before compound movements
– Performed in a relaxed standing position
– Integrated into warm-up routine

Observations:
– Improved perceived mobility in targeted areas
– Increased readiness during initial training sets

Notes:
Used as preparation support only. No medical claims. Individual response may vary.

Protocol #003 — High-Volume Training Recovery

Context:
Hypertrophy-focused sessions with high repetition volume.

Structure:
– Combined red and near-infrared exposure
– Distance maintained between 30–50 cm
– Session duration: 15–20 minutes
– Frequency: 4–5 sessions per week during high-volume phases

Application notes:
– Applied primarily to legs and back after training
– Performed in passive recovery position
– Used consistently during training blocks

Observations:
– Reduced perceived muscle tightness post-session
– Improved consistency in training performance

Notes:
Used as recovery support only. No medical claims. Individual response may vary.

Protocol #004 — Targeted Joint Support Routine

Context:
Training phases involving repetitive joint loading.

Structure:
– Focused red light exposure
– Distance maintained between 20–30 cm
– Session duration: 10–15 minutes per area
– Frequency: 3–5 sessions per week

Application notes:
– Applied to knees, shoulders, or elbows
– Performed in stationary position
– No additional recovery methods during session

Observations:
– Improved comfort perception in targeted areas
– Increased confidence during movement execution

Notes:
Used as support routine only. No medical claims. Individual response may vary.

Protocol #005 — Evening Recovery Routine

Context:
Post-training recovery combined with end-of-day routines.

Structure:
– Full-body red and near-infrared exposure
– Distance maintained between 30–45 cm
– Session duration: 15–20 minutes
– Frequency: 3–4 sessions per week

Application notes:
– Performed in low-light environment
– Integrated into evening routine
– Conducted in relaxed standing or seated position

Observations:
– Increased relaxation perception after sessions
– Improved recovery readiness next day

Notes:
Used as recovery support only. No medical claims. Individual response may vary.

Protocol #006 — Consistency-Based Recovery Routine

Context:
General training schedules with moderate intensity.

Structure:
– Full-spectrum exposure
– Distance maintained between 30–45 cm
– Session duration: 10–15 minutes
– Frequency: 3–5 consistent sessions weekly

Application notes:
– Fixed timing used across sessions
– Integrated into post-training habits
– No variation in setup

Observations:
– Higher adherence compared to variable routines
– More stable perceived recovery patterns

Notes:
Used as consistency-based routine. No medical claims. Individual response may vary.

Protocol #007 — Full-Body Passive Recovery

Context:
Training programs requiring minimal active recovery effort.

Structure:
– Full-body panel exposure
– Distance maintained between 40–60 cm
– Session duration: 15–20 minutes
– Frequency: 3–4 sessions per week

Application notes:
– Performed in standing position
– Hands-free setup used
– No active engagement required

Observations:
– Increased adherence due to ease of use
– Consistent recovery routine maintained

Notes:
Used as passive recovery support. No medical claims. Individual response may vary.

Protocol #008 — Post-Leg Day Recovery Routine

Context:
High-load lower-body training sessions.

Structure:
– Combined red and near-infrared exposure
– Distance maintained between 30–50 cm
– Session duration: 15–20 minutes
– Frequency: after each lower-body session

Application notes:
– Focus on quadriceps, hamstrings, and glutes
– Performed in relaxed standing position
– Used consistently post-session

Observations:
– Reduced perception of post-training stiffness
– Improved readiness for next training session

Notes:
Used as recovery support only. No medical claims. Individual response may vary.

Protocol #009 — Minimal-Time Recovery Routine

Context:
Busy schedules with limited recovery time.

Structure:
– Targeted exposure
– Distance maintained between 25–35 cm
– Session duration: 8–12 minutes
– Frequency: 3–4 sessions per week

Application notes:
– Applied to primary trained areas
– Short, efficient sessions
– Integrated into tight schedules

Observations:
– Improved adherence due to shorter duration
– Consistent usage maintained over time

Notes:
Used as time-efficient routine. No medical claims. Individual response may vary.

Protocol #010 — Structured Weekly Recovery Plan

Context:
Organized training programs with predefined schedules.

Structure:
– Full-body exposure combined with targeted sessions
– Distance maintained between 30–50 cm
– Session duration: 10–20 minutes
– Frequency: 3–5 sessions aligned with training days

Application notes:
– Sessions planned based on training intensity
– Integrated into weekly schedule
– Consistent setup maintained

Observations:
– Improved routine adherence
– More predictable recovery patterns

Notes:
Used as structured recovery support. No medical claims. Individual response may vary.

Protocol #011 — Upper Body Recovery Focus

Context:
Training sessions focused on chest, shoulders, and back.

Structure:
– Red and near-infrared exposure
– Distance: 30–45 cm
– Duration: 12–18 minutes
– Frequency: post upper-body sessions

Application notes:
– Applied to shoulders and upper back
– Standing or seated position
– No concurrent modalities

Observations:
– Reduced perceived tightness in upper body
– Improved readiness for next session