This is a progressive intense 7-week, 5 day/week training plan designed for relatively young athletes (ages 30-60) recovering from hip replacement surgery. The training program is designed to build strength and recovery following hip replacement surgery.
The plan is focused on lower body/hip work, but also includes upper body strength training and endurance.
This plan is designed to be completed beginning 2-4 days after your surgery. For the first 5-7 days following surgery, we recommend using a walker, then progressing to crutches and/or a cane for support.
Many athletes will be able to walk without any support by week 3, post-surgery.
This training plan begins with simple supported walking, and progresses to unsupported walking, spinning, and barbell, dumbbell, and sandbag-based strength work.
This plan is designed for relatively young athletes in their 30s to 50s, with a solid athletic and training background, who have had hip replacement surgery. It is not appropriate for most athletes 60 and over, or anyone without a solid training foundation.
Warning: One of the major concerns for hip replacement patients is pushing too hard, too early. Be smart and listen to your body as you complete this training plan. Be very conservative with your initial loading, and cut sessions short and/or take extra rest days as needed.
This plan can be completed in conjunction with your regular post-surgery physical therapy.
This is Version 1 of this training cycle, designed in October 2021.
Strength and Strength Endurance Focus
The strength work in this training plan is focused on building back your hip and posterior chain strength and strength endurance and overall movement. The plan deploys endurance modes (walking, step ups, spinning) and gym-based strength exercises to accomplish this.
Patients recovering from hip replacement surgery can gave different pain tolerances and movement restrictions. The exercises/modes in this plan are based on my personal experience recovering from hip replacement surgery … but you may be different. If pain prevents you from completing any of the exercises/modes email me, firstname.lastname@example.org for an exercise substitution or modification.
In addition to this hip-focused work, the training plan includes upper body strength work.
Week 1 of this plan is supported walking only.
Below is the general training schedule for weeks 5:
- Monday – Endurance (spinning) followed by gym-based Strength (Lower and Upper Body Strength)
- Tuesday – Endurance (walking) followed by gym-based work capacity combining sandbag strength and step ups
- Wednesday – Endurance (spinning) followed by gym-based Strength (Lower and Upper Body Strength)
- Thursday – Endurance (walking) followed by gym-based work capacity combining sandbag strength and step ups
- Friday – Endurance (spinning) followed by gym-based Strength (Lower and Upper Body Strength)
- Pull Up Bar
- Step Up Box (4, 8 and 12″ – easiest is to use 45# bumper plates)
- Barbell, Squat Rack, Plates
- Box or Bench for Box Squats
- Dumbbells and/or Kettlebells
- 40# Sandbag (women), 60# Sandbag (men)
- Spin Bike
How long will sessions last?
These training sessions are specifically designed to be completed in 60-90 minutes. The plan includes walking based on distance, and you’ll walk slow at first … so this may extend sessions.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for kettlebell snatches @ 40/60#, the first load – 40-pounds – is for women, and the second load – 60-pounds – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
Pain won’t allow me to complete one or more of the exercises. What should I do?
Email email@example.com and ask for a substitution and/or exercise modification.
Where do I find unfamiliar exercises?
See our Exercise Library HERE
What about nutrition?
See our Nutritional Guidelines HERE
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.