strength training

Fundamental Performance in Post-Rehab

Posted by Sports Rehab PA on February 1, 2019
Posted in: Recovery & Regeneration, strength training. Tagged: , , , , . Leave a comment

Fundamental Performance in the Rehab continuum begins to reestablish fundamental strength and power.

Amanda is just about nine months post-op and we continue to produce strength in order to perform our more powerful movements.

During this progression to recovery she is relearning proper linear movements , multi-directional movement, jumping and landing.

Ake is 1.5 years out from tearing his ACL. Had surgery in June 2018, and currently seven months post-op, so we are working on building basic fundamental strength.

Post-rehab training is essentially designed to continue where you the physical therapist left off so that they can safely continue improving in areas such as strength, flexibility, balance and stability. 

Post-physical therapy training will be tailored to meet their needs so that you can safely achieve the level of fitness and wellbeing they desire without injuring or re-injuring themselves.

If you have any clients that you feel would benefit from continuing to rehab after PT, I ask for your referral. 

“A referral is the greatest compliment, you can give”. Thank you in a advance.

Email me and schedule your FREE Evaluation! joe@onlinefitlife.com

Click below for more information on our Post-PT Sports Rehab Program ⤵️

https://mailchi.mp/0a0a298d6e5e/acl-recovery-program

Pre-Season Training for Soccer

Posted by Sports Rehab PA on July 21, 2018
Posted in: Acceleration, Energy Systems, Injury Prevention, Movement Training, strength training. Tagged: , , , , , , . Leave a comment

Mention the words “pre-season training” to most players and you will get a look of horor.  For years, coaches and trainers have been fixated by the development of the aerobic energy system by utilizing long, SLOW, steady-state runs from 5 miles to anything up to 8 miles.

In fact, research shows that this type of activity is not suitable for soccer players and is actually likely to make them slower and cause unnecessary injuries.

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Most activity in soccer lasts for an average of 4-6 seconds and for about 20-25 yards in distance. Soccer is a start and stop game, which utilizes fast-twitch muscle fibers and primarily depends on the anaerobic system.

So it’s simple,long-slow runs do not emulate what happens on the field: they are not specific to soccer.

Instead, intermittent, intensive runs of various work-rest ratios better prepare your players for the demands of the game.

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Ex: Tuesday workout 

2 x 800M 2:30-3:00 3 min recovery

2 x 600M 2:00-2:15  3 min recovery

2 x 300M 45-55 sec  1 min recovery     

Post-Ortho Sports Rehab FREE Evaluation—>>>   https://mailchi.mp/644b1417391c/sports-rehab-pa

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Do you have clicking or popping in your hip?

Posted by Sports Rehab PA on June 4, 2018
Posted in: Injury Prevention, Recovery & Regeneration, strength training, Uncategorized. Tagged: , , , , , , , , . Leave a comment

What causes a snapping hip syndrome?

Snapping hip commonly occurs in runners, triathletes, and occasionally in recreational athletes. The snapping is a result from the iliotibial band moving over the greater trochanter. Extending the hip from a flexed position might provoke the snapping. The motion will create a audible or palpable snap or click.  If the athlete is complaining of significant pain or difficulty with weight bearing they should have diagnostic imaging performed to rule out any labrum tears.

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Initial treatment for the client/patient should be rest and avoid activities associated with the snapping. Once pain has subsided, treatment should focus on stretching and strengthening of the hip abductors, adductors, hip flexors, and iliotibial band. Continued hip problems may require diagnostic imaging and a visit to a physician.

Typically return to action is 2-3 weeks when a consistent stretching and strengthening program is performed. Failure to improve may require some physical therapy.

This video shows this athlete performing some mini-band exercises that are ideal for recovery from Snapping Hip Syndrome

Click below for more information on our Post-PT Sports Rehab Program ⤵️

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What’s Your Summer Off-Season Soccer Plan?

Posted by Sports Rehab PA on May 28, 2018
Posted in: Core Training, strength training, Uncategorized. Tagged: , , , , , . Leave a comment

Phase 1: The Off-Season

Focus: Functional Strength

The off season is the foundation of your overall soccer training routine, and as a result, it is the most important component of your training. It creates the base on which all other strength and power are built. In the off-season, you will prepare your joints, muscles, ligaments and tendons for greater training intensity during other phases of training and improve overall muscular stability. fullsizeoutput_533

During the off-season, much of your training should focus on the muscle groups that make up your core. This includes your abs, back and trunk. Having a strong core allows your upper and lower body to work together fluidly.

The off-season is also a prime time to balance out your body and its strength. Every soccer player, like most other athletes, has a dominant side. Since you perform the same skills over and over again (for example, kicking with your dominant foot), your muscles develop unevenly. The off-season is the perfect opportunity to balance overuse and underuse of various muscle groups (for example, quads versus hamstrings).

Phase 2: Off-Season/Early Pre-Season

Focus: Maximal Strength

During this phase, you will be working toward becoming as powerful as possible. To do this, you will be lifting the most weight during this phase to increase your strength as much as possible. It is best to complete the maximal strength phase before your soccer season begins so that the remainder of your strength training phases can focus on power and strength endurance, which are both extremely important during on-field play. IMG_7622.JPG

Phase 3: Late Pre-Season

Focus: Muscular Power and Strength Endurance

Now that you have built up your muscles in phases 1 and 2, phase 3 will help your turn all of that strength into soccer-specific power and muscular endurance. This is extremely important for soccer players, as they play one of the few sports that requires equal amounts of muscle endurance and explosive force.

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To build soccer-specific power and endurance, your weight training routine will be replaced by plyometrics during this phase. Plyometrics, originally developed in eastern Europe, are specifically-designed jumping and upper body exercises that develop and increase speed, power and agility. Plan on having this phase last about 4-6 weeks.

Get Your Soccer Players Guide to Performance Training E-book:

This 43 page E-book Includes: – Proper Foam Rolling Technique – Sample Acceleration Drills – Full Strength Training Workout Plan – 14 Week Off-Season Workout Plan – Over 20 Recovery Nutrition Ideas – 52 Week Breakdown for Training ***Bonus*** ACL Injury Reduction Program*** ***Access to Videos that coincide with training program***

Click below for more information on our Post-PT Sports Rehab Program ⤵️

https://mailchi.mp/644b1417391c/sports-rehab-pa

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Creating an Injury Reduction Program

Posted by Sports Rehab PA on December 13, 2017
Posted in: Injury Prevention, Recovery & Regeneration, strength training. Leave a comment

Preventing injuries is our first responsibility.

It involves athletes adhering to a program that includes: Assessments, Proper Warm-up, Flexibility Training, Endurance Training (aerobic endurance training, interval training, speed development), Strength Training and Performance Nutrition.

Assessments:     Figure-1-Descriptive-images-of-the-7-individual-tests-of-the-Functional-Movement-Screen

Athletes should have an assessment done every 2-3 months. We use a FMS Screen, Strength Testing, Vertical Jump Test, 5 Broad Jump Test, Pro-Agility (5-10-5), 10 yd Dash, and 200 yd Shuttle.

Proper warm-up: iphone 291

Warm-ups should start slow and build in intensity, lasting 12-20 minutes, to increase core temperature, decrease muscle stiffness. Focus on dynamic stretches. Warm up to play NOT play to warm up!

Flexibility Training:

The Great Debate “When is flexibility training done”? Most recent studies suggest that img_6429.jpgpre exercise stretching does not prevent injury and might in fact hinder performance. Flexibility is more of a static stretch and should be held for  30-60 seconds with continuous tension.

Endurance Training:

Aerobic Endurance Training sessions usually last between 20-60 minutes. Interval Training involves short bursts of activity for 3-5 minutes followed by a recovery period and then return to high intensity. Interval training can be tailored to improve endurance or speed. Speed Development uses short intense work intervals followed by longer rest images-2periods. This type of training can be tailored to be more sport-specific as well. For  example a soccer player can run sprints, followed by dribbling/juggling a ball and then back to sprint work.

Strength Training:

The importance of proper technique cannot be overemphasized. A strengthening program can be periodized to include exercise order, frequency, load, speed, and amount of rest in between each set must and must also include stabilizer strengthening.

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Athletic Development

https://www.onlinefitlife.com/class-schedule/sports-performance/

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