PREP is the UK's leading provider of military preparation and injury rehabilitation plans — evidence-based, research-backed, and built by a master's-educated physiotherapist and an experienced exercise rehabilitation instructor completing a PhD in military injury prevention.
Military training carries a significant and well-evidenced injury burden. The research is unambiguous — and so is the solution.
of training injuries across all regiments are overuse injuries — and therefore preventable with adequate conditioning and preparation
of all British Army medical discharges are due to musculoskeletal injury — the single largest category, and rising year on year
soldiers will seek help for a musculoskeletal injury during their career — with actual rates likely significantly higher due to underreporting
of injuries are estimated to go unreported due to fear of career implications — meaning the true burden is almost certainly greater than any published figure
Gradual build-up, appropriate training loads and adequate strength capacity are all shown to reduce injury rates and increase pass rates. That is exactly what PREP is built around.
Whether you're an aspiring soldier targeting basic training, or a serving soldier managing injury — PREP gives you a structured, evidence-based plan built by a military physiotherapist and a PhD researcher in military injury prevention, working together on the same problem from two angles.
Every session designed to be completed at home, with basic equipment. No gym required.
PREP was built by two practitioners who work at the intersection of military clinical care and academic research — a combination that does not exist anywhere else in this space.
There is a real gap between what soldiers are told when they get injured and what they actually need to get back. Working as a military physiotherapist, I see the same injuries, the same frustrated recruits, and the same inadequate support — every week. PREP exists because these outcomes are entirely preventable with the right structure.
A 12-week structured protocol progressing from tissue tolerance to graded running and load carriage — everything required to return to full military duty.
Rebuild tissue capacity, establish pain-free exercise tolerance, and lay the aerobic base. Every subsequent phase depends on doing this right.
Increase posterior chain demands, introduce structured plyometric progression, and develop all three energy systems with differentiated conditioning.
Graded running reintegration with cadence retraining, progressive load carriage introduction, and measurable return-to-duty benchmarking.
PREP Programme 1 is the first of a full suite of military-specific plans. Each built to the same clinical and academic standard, covering the full spectrum of preparation and injury management.
The complete 12-week shin splint rehabilitation protocol. From load tolerance through to graded running, load carriage and return to duty.
A 12-week structured protocol for military knee injuries — from acute load management through to full operational readiness and return to running.
A standalone conditioning supplement — structured aerobic, threshold and anaerobic sessions to maintain fitness during injury without tibial or joint loading.
A comprehensive strength and conditioning programme for aspiring recruits. Built around the specific physical demands of British Army selection and basic training.
Video demonstrations, written cues and common error callouts for every movement across all 12 weeks. Nothing left to guesswork.
Questions? DM @prepperformance on Instagram
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