Acute Back Injury Summary

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Giles Garrett
5 years ago
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1 Acute Back Injury Summary

2 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 systemic function. Assumes that the injured area will be healed by around month 4 and slowly reintroduces full-range movements around this time, in order to restore full function. Phase 1-2: Focus is on movements that avoid shear-load on the lower back or require strong activation of the lower back muscles. Emphasis is on biasing the position of the hips, spine and ribcage in order to increase anterior core (ab muscle) activation and decrease tension/ stress on the lower back. Once position is established, movements are primarily upper-body with some lower-body bodyweight movements designed to separate hip movement from lower back movement so the lumbar spine can stay stable. Phase 3-4: As the back injury has had time to heal and neutral positioning and movement quality have been well practiced, we start reintroducing easy strength exercises while minimizing stress on the lower back and emphasizing strong core activation and a neutral lumbar spine. Phases 5 and onward: From this point forward your injury should have had plenty of time to heal and you re transitioned back into normal training, with a continued emphasis on good movement and positioning to keep your back safe. For the next few months training revolves around building a more athletic foundation and developing the resilience needed to do well with more intense training in later phases. By the end of the program you ll be back into full training protocols and will go through a series of phases that each build on one another and take you through a range of protocols like breathing ladders, high-intensity continuous training (HICT) and eustress volume training. As you transition from injury back to normal training, the program begins to focus more on body recomposition and fat loss. 2

3 Phase by Phase Phase 1: Breathing drills such as ribs-down or 90/90 breathing and bodyweight mobility drills like quadruped rockbacks designed to improve positioning and movement alongside safe strength exercises that can be done with active support to prevent excessive lower back activation. Sets and reps are low to moderate, ranging from 5 sets of 5 to 6-8 sets of 3. Training is three days per. Phase 2: A progression from phase one with slightly more total work, designed to keep tension out of the lower back. Lower body work includes a dumbbell reverse lunge with a blocked knee to practice moving through hip extension without lumbar tension. Phase 3: Program shifts to 4 days per with an upper/lower split. All strength work is punctuated by breathing drills to help reset into good positioning with strong ab activation. Strength work includes single-arm dumbbell rows (done in clusters), goblet squats to a box and rowing variations. Phase 4: Has a few small increases in exercise difficulty. Previously-practiced movements are applied using Escalating Density Training (EDT) protocols, which are open-ended, self-paced workouts done by performing as many sets as possible of 3-5 reps at a time with good technique and pain-free movement. Phase 5: The exercises that were practiced in phase 4 are now tested in EDT workouts in this phase, which is beginning to resemble a more traditional training program now that the injury has had time to heal. EDT movements include dumbbell rows and reverse lunges. Phase 6: Focuses on components of compound strength lifts by working on glute-driven hip extension with a stable lumbar spine and variations of the front squat. Introduces breathing ladders (gradually increased repetitions spaced out by a fixed number of deep, slow breaths) and AMRAP (As Many Reps As Possible) sets. 3

4 Phase 7: Low volume strength-oriented sets of around 3 sets of 5 repetitions of squats, split squats and row variations with some AMRAP sets. Accessory work is done for high repetitions of between 10 and 20 repetitions per set. Introduces energy system work, including aerobic capacity cardio and conditioning circuits. Phase 8: Focused on eustress volume work using compound lifts like box squats, trap bar or dumbbell sumo deadlifts and dumbbell rows. Total reps for primary lifts are 30-40, done 1-2 reps at a time. Phase 9: Features daily strength testing with open-ended Gym PR protocols, designed to allow you to test your nervous system daily while staying safe and moving with good technique. Secondary work is relatively high-rep but low in volume, averaging around 2 sets of repetitions for movements like pushups and rows. Phase 10: 5/3/2 descending ladders (5 reps, short rest, 3 reps, short rest, 2 reps) of compound lifts like squat and deadlift variations, presses and rows. One aerobic capacity cardio session per. Phase 11: Energy systems emphasis is shifted to anaerobic and strength work focuses on 8,7,6,5 descending ladders (8 reps, short rest, 7 reps, down to 5). One day of aerobic work and one day of aerobic capacity cardio. Phase 12: Low volume, high resistance strength work of around 3 sets of 5 repetitions followed by blocks of high-intensity continuous training (HICT). Two days of aerobic work per. 4

5 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

6 PHASE PHASE PHASE

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

8 PHASE :30 Sprints 35 Weighted carry circuit 36 30:30 Sprints 37 Weighted carry circuit PHASE PHASE

9 PHASE

Exercise Induced Back Injury Summary

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