Hip Replacement Pre-Surgery Training Plan

$39.00

  • 5-week, 5 day/week training plan designed to build your hip and low back strength prior to hip replacement surgery.
  • Focuses on hip strength and hip strength-endurance
  • The plan also includes upper body strength training, general endurance, and chassis integrity (functional core) training.
  • This training plan is one of the 250+ Plans included with an Athlete’s Subscription.

Description

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.

 

FITNESS ATTRIBUTES

Strength
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. 

WEEKLY SCHEDULE

  • 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)

 

REQUIRED EQUIPMENT

  • 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)

 

COMMON QUESTIONS

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 coach@mtntactical.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

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: coach@mtntactical.com

 

DISCLAIMER
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.

Required Equipment


  • 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)

Sample Training

Below is the First Week from this Training Plan:


 

MONDAY


SESSION 1


Obj: Strength


Warm Up:


4 Rounds


8x Hinge Lift @ 65/95#


5x Hand Release Push Ups


8x Goblet Squats @ 8/12kg - limit range of motion as needed for pain


8x Sit Ups


Instep Stretch


Lat + Pec Stretch


Training:


(1) 6 Rounds


8x Hinge Lift - increase load each round working up to your 8 repetition max (8RM) - most weight you can safely lift for 8 reps.


4x Scotty Bobs @ 15/25#


Hip Flexor Stretch


RECORD YOUR FINAL 8RM HINGE LIFT LOAD


(2) 6 Rounds


5x Box Squats - increase load each round working up to your 5 repetition max (5RM) - most weight you can safely lift for 5 reps. Adjust the box height as needed for pain. 


2/5x Pull Ups


5x Shoulder Dislocate


RECORD YOUR FINAL 5RM BOX SQUAT LOAD


(3) Foam Roll Quads & Low Back


Comments:


Adjust the Hinge Lift load as needed for pain.   As well - adjust the Box Squat box height as needed for pain. 


******************************


 

TUESDAY


SESSION 2


Obj: Low Back Strength, Endurance


Training:


(1) 15-Minute Grind ...


10x Hinge Lift @65/95#


10x Sandbag Good Morning @ 40/60#


5x Kneeling Plate Half Moon @ 35/45#


(2) 30 Minutes .... Spin, Row or Step Ups @ 12-16" box Moderate Pace ...


"Moderate" = comfortable but not easy


 (3) 2 Rounds


Instep Stretch


Lat + Pec Stretch


Foam Roll Low Back


******************************


 

WEDNESDAY


SESSION 3


Obj: Strength


Warm Up:


4 Rounds


8x Hinge Lift @ 65/95#


5x Hand Release Push Ups


8x Goblet Squats @ 8/12kg - limit range of motion as needed for pain


8x Sit Ups


Instep Stretch


Lat + Pec Stretch


Training:


(1)  6 Rounds


8x Hinge Lift - See below for loading.


Hip Flexor Stretch


Loading for Parts (1): Drop 15# from SESSION 1’s finishing 8RM load and use this load for rounds 4-6. (see below & comments)


Round  Reps  Load


1           8x      65% of Finish Load


2           8x      75% of Finish Load


3           8x      85% of Finish Load


4-6        8x      Finish Load - 15#


Example for Part (1) - assume your Hinge Lift  finishing load from SESSION 1 was 225. Here’s would be your loading for Part (1) today: 


Round  Reps  Load


1           8x      145# (65% of 225#)


2           8x      170# (75% of 225#)


3           8x      190# (85% of 225#)


4-6        3x      210# (225 - 15#)


(2)  6 Rounds


5x Box Squats - See Below for Loading


Instep Stretch


Loading for part (2): Drop 15# from SESSION 1’s finishing load and use this load for rounds 4-6. (see below)


Round  Reps  Load


1           5x      50% of Finish Load


2           5x      60% of Finish Load


3           5x      75% of Finish Load


4-6        5x      Finish Load - 15#


(3) 6 Rounds


5x Bench Press - increase load each round until 5x is hard, but doable


3/6x Chin Ups


5x Shoulder Dislocate


(4)Foam Roll Quads & Low Back


******************************


 

THURSDAY


SESSION 4


Obj: Chassis Integrity, Interval Endurance


Training:


(1) 15-Minute Grind ...


5x Sandbag Cross Clean @ 40/60# 


10x Sandbag Toss & Chase @ 40/60#


5x Standing Russian Twist 15/25#


(2) 20 Rounds


30 Second Kettlebell Swing @ 16/20kg


30 Second Rest


Note - if the prescribed load is painful, drop load as necessary. No kettlebells? - Do a Dumbbell Swing instead.


 (3) 2 Rounds


Instep Stretch


Lat + Pec Stretch


Foam Roll Low Back


******************************


 

FRIDAY


SESSION 5


Obj: Strength


Warm Up:


4 Rounds


8x Hinge Lift @ 65/95#


5x Hand Release Push Ups


8x Goblet Squats @ 8/12kg - limit range of motion as needed for pain


8x Sit Ups


Instep Stretch


Lat + Pec Stretch


Training:


(1)  6 Rounds


8x Hinge Lift - See below for loading.


Hip Flexor Stretch


Loading for Parts (1): Drop 10# from SESSION 1’s finishing 8RM load and use this load for rounds 4-6. (see below & comments)


Round  Reps  Load


1           8x      65% of Finish Load


2           8x      75% of Finish Load


3           8x      85% of Finish Load


4-6        8x      Finish Load - 10#


Example for Part (1) - assume your Hinge Lift  finishing load from SESSION 1 was 225. Here’s would be your loading for Part (1) today: 


Round  Reps  Load


1           8x      145# (65% of 225#)


2           8x      170# (75% of 225#)


3           8x      190# (85% of 225#)


4-6        3x      215# (225 - 10#)


(2)  6 Rounds


5x Box Squats - See Below for Loading


Instep Stretch


Loading for part (2): Drop 10# from SESSION 1’s finishing load and use this load for rounds 4-6. (see below)


Round  Reps  Load


1           5x      50% of Finish Load


2           5x      60% of Finish Load


3           5x      75% of Finish Load


4-6        5x      Finish Load - 10#


(3) 6 Rounds


8x Kettlebell Floor Press- increase load each round until 8x is hard, but doable


2/5x Mixed Grip Pull Ups


5x Shoulder Dislocate


(4)Foam Roll Quads & Low Back

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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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