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8.28.2009

Rehabilitation High-Intensity Training

This workout is based on what I've been going through with physical therapy and "High-Intensity Training" (John Philbin). The overlying goal is:
  • Time under tension 48 - 72 sec
  • Increase weight 3-5% @ 12 reps or time under tension > 72 sec
  • 75 - 90 sec recovery time
Theoretically these workouts should take less than 90 minutes to complete. Based on my current restrictions I plan the following
Lower body
  1. 15 minute warm-up on stationary bike
  2. 10 minute dynamic stretching
  3. Leg press (less than 60° flexion)
  4. Leg press (less than 60° flexion)
  5. Calf extension
  6. Calf extension
  7. Hip abduction
  8. Hip abduction
  9. Hip adduction
  10. Hip adduction
  11. Hip extension
  12. Hip extension
  13. Hip flexion
  14. Hip flexion
  15. Hamstring curl
  16. Hamstring curl
  17. Hamstring extension (less than 40°)
  18. Hamstring extension (less than 40°)
  19. 10 minute cool down stretch

Upper body
  1. 15 minute warm-up on stair master (or equivalent with upper body movement)
  2. 10 minute dynamic stretching
  3. Pull Up
  4. Dip
  5. Lat Pull Down
  6. Lat Pull Down
  7. Seated row
  8. Seated row
  9. Dumbell Bench Press
  10. Dumbell Bench Press
  11. Seated Dumbell Press
  12. Seated Dumbell Press
  13. Shrug
  14. Shrug
  15. Back Extension
  16. Back Extension
  17. Abdominal Extension
  18. Abdominal Extension
  19. 10 minute cool down stretch

Dynamic stretching
  1. Ankle rotations
  2. Knee circles
  3. Straight leg swing forward
  4. Straight leg swing lateral
  5. Hip circles
  6. Trunk twist
  7. Front/back bends
  8. Side bends
  9. Arm circles
  10. Arm wrap
  11. Wrist circles
  12. Grips
  13. Neck circles
  14. Shaking head "no"
  15. Nodding head "yes"

Cool down stretch
  1. Feet shoulder width down, left and right
  2. Feet twice shoulder width down, left and right (shoulder width, wide, wider, widest)
  3. Feet as wide as comfortable down, left and right
  4. Down into Cobra
  5. Back up and as far hand walking backwards without sitting down
  6. Up and stretch left lunge
  7. Switch to right lunge
  8. Back to center and down into Cobra
  9. Back up and hand walking into sitting position
  10. Stretch middle, left and right
  11. Leg’s together stretch middle
  12. Left reverse hurdler stretch, stretch along leg and between
  13. Left pretzel
  14. Left leg pull over back stretch
  15. Right reverse hurdler stretch, stretch along leg and between
  16. Rigt pretzel
  17. Right leg pull over back stretch
  18. Crowd pleasers
  19. Up and do ham string stretch
  20. Picking high fruit
  21. Forward bend
  22. Rear lean
  23. Forward bend
  24. Stack vertebrae
  25. Wrist In Turn
  26. Wrist Out Turn
  27. Wrist Press
  28. Wrist Reverse Press
I plan to mix the machine/free weight programs with the body weight high-intensity training (BWHIT) program I proposed in the past.

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