Rehab2Rx

25 of the 50 I promised for free have already been claimed!

After 50 it will cost a modest sum

Coaches and clinicians too, I know your clients are asking you about these. Don’t you want to have a good answer?

I bet you can not find a more comprehensive review of so many peptides anywhere

Chatgpt and claude can’t be trusted quite yet

RDL’s are probably the best lower back rehab exercise if I had to pick one

In reality we don’t have to pick just one though

You can pick several exercises that all help achieve the desired outcome

Sometimes the really easy stuff is all they can do, or it is just a means to reduce pain

But eventually you have to move them past that

You have to apply overload to produce an adaptation

Havier loads for strength

More volume for endurance

More difficulty for skill development

RDL’s can be super light with little back flexion when necessary

Or they can be super heavy to develop strength and push the performance when able

Most athletes will benfit from more hip extension strength

Most non thletes will benefit from better lifting ability

Don’t discount the benefit of doing something you thought you couldn’t

Comment if you disagree

DM for help with lower back rehab

I was at the gym last week when Riley asked me about the cost-benefit of exercise in the smoke

I didn’t have a great answer for her

So I went looking for data

This is the first paper I found, and it answers the exact question we had

There are lots of assumptions in this, and the model is built for moderate physical activity

It may not apply for rigorous activity or otherwise

But it is a decent starting point and I am sure there are more studies out there addressing this question

DM or check out the full paper for more details:

https://doi.org/10.1016/j.jshs.2020.09.008

MET of various activities study:

https://www.researchgate.net/figure/Standard-MET-values-for-study-activities-compared-with-the-MET-values-from-the-compendium_tbl3_41417115

AQI table ref:

https://metone.com/how-to-calculate-aqi-and-nowcast-indices/

training

ATHLETES

Injuries suck obviously

But there is probably way more that you could be doing while injured thank you think

This was a bad one for me

But within a few months I was hitting personal bests on things I could still do

The ups and downs are real though

I had both unrealistic optimism followed by catastophic pessimism

Multiple times

I still go back and forth because there is still uncertainty

AND I am a rehab professional that actually knows lots about injuries, rehab etc

So you better get some help or all of this will be magnified

DM if you need help or have questions about coaching

All time PR after the worst injury I’ve had

335lbs isn’t meant to be impressive, that’s not the point

The point is you CAN get back to form after an injury if you work hard, and smart

I learned is that I just wasn’t focused enough in training much of the time in the past

My effort was lacking on certain things too, which is why my squat never progressed much

Until now

I have spent this whole time reading research and thinking about how to optimize training and rehab

Even started a podcast to talk about training more

Add that onto my decade+ of past experience

The programming is solid now

If you want to see what it’s all about - send me a DM

Testing is an important part of any rehab or training plan

You have to know where you are at to know where you can or should go next

You have probably tested your 1RM before, and your fran time, or 2km row

or maybe even body composition or limb girth for bodybuilding

An index test is very helpful when dealing with persistent pain

You can quickly check the effectiveness of rehab interventions

Stop guessing, start assessing

Clip from my free course on Skool:

https://www.skool.com/hybrid-performance-rehab-1947

DM for help with your program

The art and science of coaching

…in a nutshell

The science tells us where to start and what is likely to work

The art is individualizing it and actually coaching a person to achieve their goals

It can be very tricky, but we have lots of tips for coaches and clinicians

Clip from episode 5 of the Proven in Practice podcast

Check it out on Apple podcasts or on my yotube channel - Rehab2Rx

What is your biggest struggle coaches?

You can take time off if you want

But you probably don’t NEED to

And it’s defininitely not what will get you closer to your goals

Of course there are exceptions, but thats not the point

Don’t assume you are the exception or the outlier

If youve been training like mad for months, then a few days off is probably a good idea

If you just had a competition, take a week off to let your desire to compete recover

If you feel run down often, or keep getting nagging pains then your program and recovery strategies need work

DM for help sorting it all out, rehab, training, nutrition

Join the community

https://www.skool.com/hybrid-performance-rehab-1947/about

If you don’t care about performance then none of this will make sense to you, just do your thang