Prevention, strength, mobility and recovery for the sport you do not want to give up.
Spadework organises the work that keeps you going: prevention on the tissues that take the most, strength, mobility, and — if you already have a declared injury — a recovery plan that adjusts to the pain you report.
Spadework is a training and prevention tool. It is not a medical device and it does not diagnose, treat, cure or prevent any medical condition. If something does not fit, it will tell you to see a professional instead of trying to replace one.
You pick what is due, you train, you say how it went.
You pick what you have
From a list of 17 conditions across 6 zones. You choose what you already know or suspect: the app infers nothing and never tells you what you have.
You do the session
Every exercise with its sets, and what you did last time already written in. You pick the timer up; it does not start on its own.
You say how it went
Mark the pain on one scale. In a recovery plan, that number holds it, raises it, or takes it back a phase.
Four training types. Only one has an engine.
Recovery
One plan per declared injury. Phases advance, hold or step back according to your check-ins. Closing a programme is something you confirm, not us.
Prevention
Work on the tissues that take the most, with no injury declared.
Strength
Load, reps and rest are yours to adjust in the moment.
Mobility
Mobility and range of motion, before or after training.
Prevention, strength and mobility have no automatic progression, and that is a decision. The engine is calibrated on injured tissue: pointing it at a strength session would read "no pain, add load" as a prescription.
Calm, strengthen, return to running.
These are the phases of a recovery plan, and they are tasks, not levels. Moving between them is a change of work, so going back costs nothing but time — which is exactly the moment most people push through and make it worse.
This number only goes up.
We count completed sessions and nothing else. A live streak pushes people to train in pain, and a broken one punishes the week they were already struggling. Rest days are part of the plan, not a gap in it.
Things an app should not handle
If your answers match a pattern that needs a professional, the plan stops and refers you. That is the only place in the product where you see red. No condition is published until a physiotherapist has reviewed its plan.
The waitlist is open.
We write once, when it is downloadable. No newsletter, no tracking, and your email goes to nobody else.