This is an intense 5-week, 5 day/week training designed to build your hip and low back strength prior to hip replacement surgery. This training plan is hip strength and hip strength-endurance focused. The plan also includes upper body strength training, general endurance, and chassis integrity (functional core) training.
This plan is designed for relatively young athletes in their 30s to 50s, with a solid athletic and training background, who are facing early hip replacements. It is not appropriate for most athletes 60 and over, or anyone without a solid training foundation.
This is Version 1 of this training cycle, designed in October 2021.
The strength work in this training plan is focused on building your hip and posterior chain strength and strength endurance. The plan deploys two primary barbell exercises to accomplish this – the Hinge Lift (MTI’s version of the deadlift) and the Box Squat.
People facing hip replacement surgery come to this point with different pain levels and range of motions. The programming allows you to adjust the Hinge Lift load and Box Squat height as needed to accommodate your pain tolerance.
In addition to this hip-focused work, the training plan includes upper body strength work.
You’ll train strength 3 times/week during this plan.
Low Back Strength, Endurance, Chassis Integrity
Low back strength and strength endurance, general endurance, and Chassis Integrity are also trained in this plan, two days/week.
- Monday – Strength (Hinge Lift, Box Squats, Upper Body Strength)
- Tuesday – Low Back Strength, General Endurance (Spin, Row or Step Ups)
- Wednesday – Strength (Hinge Lift, Box Squats, Upper Body Strength)
- Thursday – Chassis Integrity, Interval Endurance (Swing Intervals)
- Friday – Strength (Hinge Lift, Box Squats, Upper Body Strength)
- Pull Up Bar
- Step Up Box
- Barbell, Squat Rack, Plates
- Box or Bench for Box Squats
- Dumbbells and/or Kettlebells
- 40# Sandbag (women), 60# Sandbag (men)
How long will sessions last?
These training sessions are specifically designed to be completed in 50-60 minutes.
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 firstname.lastname@example.org 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
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
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: email@example.com
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.