Achilles Repair: Controlled Load Transition (Weeks 5–6): Training by Greg Dea in TrainHeroic

Prepare To Perform

Coach

Greg Dea

Primary Aim:
Transition from protected partial weight bearing toward controlled plantigrade loading while introducing low-intensity concentric and eccentric calf work under strict constraints.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$39

Get Achilles Repair: Controlled Load Transition (Weeks 5–6)

Introduces Safe Calf Loading

Begins light concentric and controlled eccentric calf work within surgical limits, helping the tendon adapt to load without exceeding plantar grade or risking early overload.

Builds Confidence in Weight Bearing

Guides the transition from partial toward fuller weight bearing in the boot, improving stability and walking confidence without premature push-off or propulsion.

Progresses Strength With Guardrails

Structured closed-chain and ankle strengthening sessions increase load tolerance while maintaining clear boundaries and progression checkpoints.

Improves Early Proprioception

Introduces controlled balance and ankle awareness drills to restore neuromuscular control without exposing the tendon to high-risk forces.

Creates a Clear Mid-Phase Checkpoint

Designed as a focused 2-week block, this program reinforces reassessment before advancing to higher load phases, reducing the risk of setbacks during early remodeling.

Features

Access to your coaches

You can send messages from within the app.

Programming 3 days per week

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.

Sample Week

Week 1 of 2-week program

Sunday

W5 Session A1 — Plantigrade Introduction

Conditioning

Hydrotherapy Walking (If Cleared)

Purpose Reduce ground reaction forces while attempting to regain what normal walking might feel like. Dosage 5–10 min continuous walking in chest-depth water Rest As needed Cues “Step through evenly, no push-off.” Regression Marching in place in water.

Seated Towel Calf Stretch

3 x 30

Seated Heel Raise

3 x 12

Supported Standing Weight Shifts

3 x 30

Hands Supported Split Squat Iso Hold

3 x 30

Tuesday

W5 Session A2 — Plantigrade Introduction

Conditioning

Hydrotherapy Walking (If Cleared)

Seated Towel Calf Stretch

3 x 30

Seated Heel Raise

3 x 12

Supported Standing Weight Shifts

3 x 30

Hands Supported Split Squat Iso Hold

3 x 30

Thursday

W5 Session A3 — Plantigrade Introduction

Conditioning

Hydrotherapy Walking (If Cleared)

Seated Towel Calf Stretch

3 x 30

Seated Heel Raise

3 x 9

Supported Standing Weight Shifts

3 x 20

Hands Supported Split Squat Iso Hold

3 x 25

Uncategorized

Week 5 Checklist

This is a list of important objectives that are desirable by the end of this 3rd session in week 5: ✔ No increase in swelling after sessions ✔ No delayed Achilles soreness >24 hrs ✔ Gait improving, not regressing ✔ No pulling sensation during stretch If any fail → hold at current level and review.

Coach

More from Prepare To Perform

Greg Dea

Progress With Control, Not Urgency

Weeks 5–6 are about introducing load without losing protection. This phase helps you build tolerance, improve confidence, and move forward deliberately — so the tendon adapts safely before advancing to higher-demand training.

Get Achilles Repair: Controlled Load Transition (Weeks 5–6)

FAQs

When can I take the boot off during this phase?

You may remove the boot for specific seated or non–weight bearing exercises (such as band work or seated calf raises), provided your surgeon has allowed this. However, all walking and weight-bearing activities must remain in the boot unless explicitly cleared otherwise.

Should calf exercises feel strong or difficult?

They should feel controlled and moderately fatiguing, not painful or forceful. You should never push into sharp pain, pulling, or deep tightness at the repair site.

Is mild soreness normal after sessions?

Mild muscle fatigue is acceptable. However, increased swelling, prolonged Achilles soreness lasting more than 24 hours, or stiffness that worsens the next day means you should pause and consult your physio.

Can I increase the load faster if I feel good?

No. This phase is structured deliberately. Feeling good does not mean the tendon is ready for aggressive progression. Follow the programmed progression exactly.

When do I move to the next phase?

Only when you can tolerate full weight bearing in the boot, complete calf work without reactive swelling, and meet your checklist criteria. Ideally, this transition should be reviewed by your physiotherapist.