Train Smart After Illness The ISOQUICK Comeback Protocol Getting sick doesn’t just pause your training. It  resets your system . Your lungs, strength, hydration, and recovery capacity all take a hit. Most people ignore that—and jump right back in at full speed. That’s the mistake. ISOQUICK Strength is about efficiency—and nothing is less efficient than a setback. Step 1: Diagnose Before You Move Before you train, identify what your body just went through. The ISOQUICK Rule: Above the Neck = Proceed (Lightly) Runny nose Mild sore throat Sinus congestion Below the Neck = Stop Fever Chills Body aches Chest congestion If you had a fever, your body was under  systemic stress . Training here delays recovery and increases risk. No shortcuts. No exceptions. Step 2: Accept the Reality—You’re Not at 100% Even if you “feel fine,” your body isn’t fully back. After illness: Strength is reduced Endurance is reduced Oxygen efficiency is reduced Fatigue hits faster What used to feel easy will...