REBUILD
Training through injury, tendon pain and chronic inflammation — without stopping, and without the shortcuts that get people hurt twice.
Written by Sam Sodagar — coaching since 2003, over 1,000 clients. No compounds, no supplement stack, no affiliate links.
Who this is for
You have something that hurts, it has been hurting for a while, and stopping is not an acceptable answer. Maybe a shoulder that complains on every press. A tendon that warms up fine and punishes you the next morning. A low back that is fine until it very much is not. You are not injured enough for a surgeon and not healthy enough to train the way you used to.
That gap is where most people either quit or make it worse. REBUILD is the coach's answer to that gap: how to keep training around a problem while it heals, instead of resting until it is "better" and then walking straight back into whatever caused it.
What is actually in it
Eight chapters, 24 pages, no filler. The pain rules that tell you when to push and when to back off. Load management written as programming you can follow, not as theory. A complete shoulder framework, plus knees, hips, elbows and low back. Sleep and nutrition treated as training inputs, because for tissue repair they are.
What is deliberately not in it
No compounds, no peptides, no medications, no supplement stack. Not because they are forbidden to discuss, but because the levers with real evidence behind them are load, volume, sleep and food — and those are the ones a coach can actually help you pull. If a book about tendon pain is trying to sell you a bottle, that tells you what it is for.
Common questions
Is this a rehab protocol?
No. It is training guidance for people working around a problem. A protocol from a clinician who has examined you always takes precedence over anything written for a general audience, including this.
I have not been diagnosed. Is it still useful?
Yes — most of the book is about reading your own response to load, which does not require a diagnosis. But pain that is severe, worsening, or followed an accident needs a professional before it needs a book.
What format is it?
A PDF, delivered immediately after checkout. Yours to keep and re-read.
How is this different from the free guides on this site?
The free library teaches individual movements. REBUILD is the decision-making around them when something hurts: what to change, in what order, and how to tell whether it worked.
Get the manual
Instant PDF. Everything above, in full.
Educational material for training and nutrition — not medical advice, and it does not diagnose or treat any condition. It contains no discussion of medications, peptides or prescription substances. Severe, worsening or post-traumatic pain needs evaluation by a physician or physical therapist first; a clinician-issued protocol supersedes anything in this book.
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