• 6 weeks, 5 days per week
• Designed to be a bridge from rehab to full health and function
• Must be cleared by your medical professional to train
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.
This training plan is designed to help athletes who have suffered a leg injury, and subsequent surgery, to bridge the gap between the end of physical therapy and the beginning of full on training. This is a 6-week long, 5 day/week training plan for 30 total training sessions.
This is not a rehab plan. Rather is it a progressive training plan which deploys strength training and low-level plyometrics with the goal of strengthening weak legs coming back from surgery and physical therapy.
This plan is designed for athletes who have completed physical therapy and been given clearence from their physician for unrestricted physical training and activity. You should have normal ranges of joint extension and flexion.
Here is what the training week looks like:
Monday – Plyos, 1-Leg Box Squat/Mini Leg Blaster, Mini Band Shuttle, Calf Raise
Tuesday – Plyos, Front Squat, Walking Lunge, Hamstring work
Wednesday – Short run, step ups, low back
Thursday – Plyos, 1-Leg Box Squat/Mini Leg Blaster, Hinge, Mini Band Shuttle, Calf Raise
Friday – Plyos, Front Squat, Walking Lunge, Hamstring work
Questions? Email email@example.com
7 Minute Jump Rope
5x Weighted Situps @ 25#
By Rob Shaul
I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.
While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.
I can tell them the process we go through to design our programming.
We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.
Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.
Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.
As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.
We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.
All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.
Here’s our guarantee:
1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.
2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.