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.
This training program deploys four (4) distinct fitness modes to build your low back fitness: strength, endurance, low back foundation, and chassis integrity work.
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.
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.
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.
- 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
Fully outfitted functional fitness weight room including barbells, plates, dumbbells and/or kettlebells, racks, benches, and a 40# sandbag.
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