Exercise Induced Back Injury Summary

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Gilbert May
5 years ago
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1 Exercise Induced Back Injury Summary For clients who have back pain during exercise but haven't been specifically injured or impaired by an accident or surgery. Guides client through a long term training process that rebuilds and balances their movement patterns in order to reduce or eliminate chronic pain and enable them to train somewhat intensely, safely. A good catch all program for clients who don't have much time for working out or don't have athletic backgrounds, struggle with a lot of movements and need a relatively simple, back to basics program. Phases 1 and 2: Workouts focus on the repositioning of hips, ribcage and lumbar spine and then practicing movements with that new positioning. Primary emphasis is on shifting tension away from the lower back and into the anterior core (abs) in order to improve the stability of the lumbar spine and better separate hip motion from spinal motion so that movement can be generated without excess lower back tension and motion. Phases 3 and 4: As more balanced positioning of the hips, spine and ribcage becomes more reflexive and automatic, the exercises become more challenging. Workouts here increase in total repetitions, but stay in a format of low repetitions per set so that fatigue does not compromise technique and strength can stay high throughout the workout. Phase 5: The movements that have been well practiced in prior phases are tested in self paced, open ended sessions using Escalating Density Training (EDT) in which you do as many sets of 3 5 repetitions as possible in a fixed amount of time while using good form and paying close attention to technique. Phase 6: With fundamental movement practiced at a high level of quality and reinforced by more intense workouts in the previous phase, training begins to set the foundation for heavier strength training in the future by practicing components of strong, safe hip extension and squat patterns. Phase 7: From here there are additional energy systems workouts like cardio sessions and conditioning circuits in addition to the usual strength training days. This month s strength work shifts into low rep, low volume lifts that allow you to test new levels of strength within the movement patterns that you ve been working on.

2 Phase 8 and onward: By now you ve systematically rebuilt your positioning and movement patterns, practiced good movement quality and then transferred that movement quality into new levels of strength and work capacity. Now, you have the fundamentals needed to progress into more performance oriented training and will gradually work your way into some more advanced workout protocols while retaining your newly developed movement quality and positioning. Workouts from here each build on one another and include optional energy systems work such as aerobic capacity work and conditioning circuits on non strength training days. You ll practice protocols like AMRAP (As Many Reps As Possible) sets, Gym PRs, 5/3/2 aerobic strength ladders, 8,7,6,5 ladders and high intensity continuous training. Phase by Phase Phase 1: Three full body workouts per week focused on repositioning the hips, spine and ribcage through various breathing drills and then reinforcing that positioning with strength movements such as bodyweight squats to a box or blocked knee reverse lunges that help to train hip movement with a stable lumbar spine and active ab tension. Primary movements are relatively low volume, mainly with 3 5 sets of 5 repetitions. Phase 2: Emphasis remains on reinforcing neutral hip/spine/ribcage positioning in order to increase ab tension and decrease lower back tension. Exercises increase gradually in intensity by adding weight to things like assisted or blocked knee reverse lunges designed to train hip extension without excessive lower back involvement. Total sets and reps remain similar. Phase 3: Sets and reps shift towards 8 sets of 3 reps of primary movements in order to increase the amount of weight used per set without risking technique breakdown due to fatigue and enable a high level of attention towards good movement quality. Exercises increase slightly in difficulty to things goblet squats, with a continued emphasis on strong ab activation and a stable lumbar spine. Phase 4: Well practiced strength patterns are transferred into higher rep sets of up to 5 8 repetitions at a time in movements like goblet squats and reverse lunges, with a continued emphasis on neutral spinal positioning, strong abs and a stable lumbar spine. Exercises allow more opportunity for heavier loading, as long as good movement quality and pain free training are maintained. Phase 5: Program shifts to 4 upper/lower split sessions per week in order to increase emphasis on specific local musculature in each session without overloading systemic or creating overly lengthy workouts. Strength and resiliency in previously practiced movements like single arm dumbbell rows and goblet squats is tested in self regulated Escalating Density

3 Training (EDT) sessions that allow you to test yourself by doing as many sets of 3 5 reps as possible in a fixed amount of time while maintaining good technique and pain free movement. Phase 6: New strength movements such as Anderson front squats and barbell hip thrusts in order to continue developing strong hip extension with a neutral, stable lumbar spine and strong ab activation. Emphasis shifts primarily to lower rep, lower volume sessions and introduces breathing ladders and AMRAP (As Many Sets as Possible) sets in well practiced, safe movements like seated cable rows and pushups. Phase 7: Strength practice moves further into conventional barbell lifts, with movements like barbell front squats. Additional movements such as pull up and chin up variations (which can be done with assistance or regressed to less challenging movements) are introduced. Primary strength work is low volume, low rep such as 3 4 sets of 3 or 2 sets of 5 with some AMRAP sets. Accessory work is high rep, with sets of sets. This phase introduces energy system work, including aerobic capacity cardio sessions and conditioning circuits. Phase 8: Focused on eustress volume training with total repetitions of reps done in sets of 1 2 at a time with movements like squats, pushups and assisted pullups. Assistance work continues to emphasize good positioning, strong core activation and minimal lower back tension and is done for high repetition sets of reps in most workouts. Optional aerobic capacity cardio work on non strength days. Phase 9: Energy systems work includes weighted carry circuits and aerobic capacity cardio. Strength work uses an open ended protocol called a Gym PR to safely test maximal strength levels with exercises that have been thoroughly practiced like trap bar deadlifts and front squats (for gym based workout versions). Includes AMRAP sets of movements like pull up variations and dumbbell bench presses. Phase 10: An anaerobic phase using 10,8,6,4 and 8,7,6,5 descending ladders designed to keep you at or just below anaerobic threshold, using movements like rows, push ups, pull up variations and presses. Energy systems work is either aerobic or aerobic capacity cardio. Phase 11: A continuation of the anaerobic ladders found in phase 10, using different exercises like sumo deadlifts and front squats, or band resisted goblet squats and dumbbell reverse lunge variations for the at home workouts. Phase 12: Each workout begins with short, low rep strength lifts such as deadlift or squat variations. From there, each session moves into a block of high intensity continuous training (HICT) done with movements like step ups, row variations or goblet squats.

4 Schedule PHASE 0 1 What are your exercise goals? Breathing and posture assessment Upper body assessment Lower body assessment How to do your PN workouts PHASE PHASE

5 PHASE PHASE

6 PHASE PHASE

7 PHASE 7 26 Conditioning circuit 27 Conditioning circuit 28 Conditioning circuit 29 Conditioning circuit PHASE

8 PHASE :30 Interval sprints 35 Weighted carry circuit 36 30:30 Interval sprints 37 Weighted carry circuit PHASE

9 PHASE Cardio ( PHASE

Acute Back Injury Summary

Acute Back Injury Summary For recent, specific, trauma-based injuries, such as accidents or surgeries, that will probably be healed within 3 months or so. Works around the injured area while improving