Low Back Fitness Training Program
$49.00
- 6-Week, 5 day/week low-back focused training plan
- Designed to rehab and strengthen your low back, core, and confidence
- Intended for athletes with a history of low back issues
- Progressive plan – training gets harder as you work through the plan
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This 6-week training plan is specifically designed to rehab and strengthen your low back, overall core, and confidence. This plan is intended for athletes who have a history of lower back issues which limits their training.
By design, this program increases in volume and intensity each week.
You will train 5 days per week, Monday through Friday. Take Saturday and Sunday as full rest.
After a back injury, it is imperative that you place movement integrity above loading. Be mindful of your injury and never sacrifice proper technique for more weight.
If at any time you feel shooting pain, discontinue your training for the day. We recommend foam rolling your low back for recovery after workouts. This will help reduce inflammation and bring new blood flow to the injured area.
This is Version 3 of the Plan, Updated November 2018.
PROGRAM DESCRIPTION
This training program deploys four (4) distinct fitness modes to build your low back fitness: strength, endurance, low back foundation, and chassis integrity work.
Strength:
The strength training in this plan is built around general fitness, and loaded squat and hinge movements. The strength training is conservative and progressive. The strength training in the first week of the plan is bodyweight only. Weeks 2-4, the strength training deploys dumbbells/kettlebells. Weeks 5-6, the strength training deploys barbells. You’ll train strength 3 days/week during this plan.
Endurance:
In our experience, rucking with a light load and step ups (loaded and unloaded) are effective at training low back stability and endurance. This training plan deploys both rucking with a 25# backpack and unloaded and loaded step ups. You’ll train endurance two days/week during this plan.
Low Back Foundation:
Low Back Foundation circuits deploy four low back isometric and low back strength exercises. This is focused intense, low back strength work. You’ll complete Low Back Foundation Circuits 2-3 days/week during this training plan.
Chassis Integrity:
This training plan deploys ART Chassis Integrity circuits, 2-3 days/week. Each ART circuit deploys an Anti-Rotation, Rotation and Total body core strength Exercise.
WEEKLY SCHEDULE
- Monday: Strength, Low Back Foundation or Chassis Integrity
- Tuesday: Endurance (Ruck), Low Back Foundation or Chassis Integrity
- Wednesday: Strength, Low Back Foundation or Chassis Integrity
- Thursday: Endurance (Step Ups), Low Back Foundation or Chassis Integrity
- Friday: Strength, Low Back Foundation or Chassis Integrity
REQUIRED EQUIPMENT
Fully outfitted functional fitness weight room including barbells, plates, dumbbells and/or kettlebells, racks, benches, and a 40# sandbag.
COMMON QUESTIONS
How long should the training sessions take?
Each session should take approximately 60 minutes, but as the program progresses sessions may last up to 75 minutes.
When there is assigned loading for an exercise, why are two different numbers given?
The lower weight listed is for women’s loading, and the higher is for men’s loading. For example, if the session calls for 5x Goblet Squats @ 8kg/12kg, the female athlete loading is 8kg, and the male athlete loading is 12kg.
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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
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?
You can access the plan via username and password 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
Required Equipment
Fully outfitted functional fitness weight room including barbells, plates, dumbbells and/or kettlebells, racks, benches, and a 40# sandbag.Sample Training
MONDAY
SESSION 1
Obj: Strength, Low Back Foundation
Training:
(1) 6 Rounds
10x Squats
8x Hand Release Push Ups
Toe Touch Complex
(2) 6 Rounds
5x In-Place Lunge, unloaded
2/4x Pull Ups
10x Bodyweight Good Morning
Hip Flexor Stretch
(3) 4 Rounds
10/10 Standing Founder
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extension
(4) Foam Roll Legs, Low Back
************************
TUESDAY
SESSION 2
Obj: Ruck, Chassis Integrity
Training:
(1) Ruck 20 minutes with 25# Backpack
(2) 4 Rounds
45 Second Front Bridge
10x Hip Bridge
30/30 Side Bridge
(3) 2 Rounds
HUG - Hip Mobility Drill
************************
WEDNESDAY
SESSION 3
Obj: Strength, Low Back Foundation
Training:
(1) 6 Rounds
10x Squats
8x Hand Release Push Ups
Toe Touch Complex
(2) 6 Rounds
5x In-Place Lunge, unloaded
2/4x Pull Ups
10x Bodyweight Good Morning
Hip Flexor Stretch
(3) 4 Rounds
10/10 Standing Founder
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extension
(4) Foam Roll Legs, Low Back
************************
THURSDAY
SESSION 4
Obj: Step Ups, Chassis Integrity
Training:
(1) 300x Step Ups @ a 12-16” step or bench, Unloaded
(2) 4 Rounds
5x Side Plank Raises
5x Plank Walk Up
15x Toes to Sky
(3) 2 Rounds
HAM - Hip Mobility Drill
************************
FRIDAY
SESSION 5
Obj: Strength, Low Back Foundation
Training:
(1) 6 Rounds
10x Squats
8x Hand Release Push Ups
Toe Touch Complex
(2) 6 Rounds
5x In-Place Lunge, unloaded
2/4x Pull Ups
10x Bodyweight Good Morning
Hip Flexor Stretch
(3) 4 Rounds
10/10 Standing Founder
10/10 Low Back Lunge
10/10 Kneeling Founder
10x Face Down Back Extension
(4) Foam Roll Legs, Low Back
Testimonials
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"I absolutely love your programs. I had lower back surgery 10 years ago. My back is a constant battle to keep me operational. I decided to go with lower back to try and get my back in better shape. Just started week three and I’m feeling great! The training flow takes a little to understand but your videos are awesome. I wouldn’t say they’re confusing just exercises I’m not familiar. I refer to the videos and explanation of the exercises on a daily basis. Thank you for a great program."
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"I'm in my 8th week of the low back plan after Laminectomy/Discectomy surgery last spring. The plan has worked great. A lot better results than the watered PT I was going to. As a 45 yr old swat operator in good shape, I feel a lot stronger and more flexible in my low back region than prior to the surgery. I can't say enough about the plan and have passed your website onto my team in hopes they will use the site and have the same results."
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"Hi! It is only day 4 but, I am feeling way better. I'm 23 and am used to training heavy and at high volume and about 2 weeks ago my back just went out and I just kept tweaking it. The pain and tightness was so bad I couldn't bend past my hips (couldn't even tie my own shoes), I had trouble getting up from a chair and even walking was so painful. I am glad I started your lower back program I can already feel the tension being relieved and I am virtually pain free!! I feel like there is hope to lift heavy again in the future! Thank you!"
"I am finishing up week 5 of the Low Back Training Plan. After 20 years of chronic low back pain, I have made significant gains in strength and flexibility and most importantly in pain reduction." - J
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"Hey Rob,
I just wanted to drop you a line and thank you for making the low back fitness program for those who have had a back injury. I have been dealing with lower back issues for about a year and nine months due to two herniated discs. I've had physical therapy and two cortisone shots and nothing seemed to help with tightness and mild discomfort. I bought the low back fitness program (currently going on week 7) and after the first week I experienced no discomfort and had no tightness or pain. I felt whole again, like I did before the injury and have enjoyed being active again. I have enjoyed the program and have nothing but admiration for your programs, website, and no fluff approach to training, focusing on hard work, discipline, and dedication. I do have a question however, I am currently in graduate school and going to school full time and working on my thesis. I am not currently training for anything specific due to schedule but have really enjoyed the low back fitness program. I am looking to continue to strengthen my core and lower back." - S
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"Rob,
It has been close to a year now since my injury and I wanted to say thanks for your help and programming. It was hard getting back into the groove of working out and not being afraid of re-injuring myself, but your low back training plan allowed me to get back to doing the things I love. I am happy to report that this January I was able to summit Cotopaxi, Cayambe, and Chimborazo in succession (~19k, 18k, and 20k feet respectively) with no problems whatsoever! I have also been able to begin pushing myself on sport and trad again. I am very excited for this spring climbing season. Just thought I'd share, and wanted to say thanks once again." -A
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