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TBE Training Readiness Guide

TRAIN THE DAY
YOU ACTUALLY HAVE.

Know when to train, modify, recover, or stop. Use this guide before training and whenever your condition changes.

Green

Train as planned

Normal energy, mild or manageable soreness, no new pain, and normal movement.

Follow the prescribed session.
Yellow

Modify

Poor sleep, unusual fatigue, moderate soreness, or reduced coordination.

Reduce one set, lower resistance, or choose the easier option.
Red

Stop and seek guidance

A red-flag symptom, acute injury, or sharp or worsening pain.

Stop training and seek appropriate guidance when indicated.
A 60-second pre-session check

CHECK BEFORE
YOU COMMIT.

  1. Energy: normal, lower than normal, or very low?
  2. Soreness: none to mild, moderate, or sharp/worsening?
  3. Pain: no new pain, familiar discomfort, or new/acute pain?
  4. Movement: normal, reduced, or guarded?
RPE

Rate of Perceived Exertion

A 1–10 scale describing how hard effort feels. RPE 2–3 is very easy; 5–6 is moderate; 7 is challenging but controlled; and 8+ is not required in this system.

RIR

Reps in Reserve

How many clean repetitions you believe remain before technique breaks down. Two RIR means you stop while roughly two good repetitions remain.

Tempo

Move with intent

3-1-1 means lower for three seconds, pause for one second, and lift for one. Controlled means no bouncing, collapsing, or rushing.

Progression and recovery

ONE VARIABLE.
ONE DECISION.

Progress when all three are true.

  • All prescribed repetitions are clean and controlled.
  • You are at or below the target RPE for two similar sessions.
  • No new pain, movement breakdown, or recovery warning is present.

Increase only one thing at a time: 1–2 repetitions, a small amount of resistance, a slightly harder variation, or an extra prescribed set. Do not increase everything at once.

Use it every session

READINESS IS
PART OF THE WORK.

Keep this guide close to your plan. Before each session, use the Green, Yellow, and Red standards to decide whether to train as written, modify one variable, recover, or stop.

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