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Saturday, September 13, 2014

Don't let your passion for running injure you


Train to stay on the course.
Avid runners whether novice, seasoned pro, competitive distance athlete or occasional participant, tend to suffer some kind of injury or ailment as they continue to participate.
With the right training and balancing the work with rest and nutrition, it is certainly possible to enjoy this activity without those nagging injuries. Below is a sample of our Runners Back and Rehab program:

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These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Week 1 - Day 2 (Thursday) of Sample ProgramWeek Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Bench Press
20 reps @ 205 lbs,20 reps @ 205 lbs,
15 reps @ 205 lbs  
3
   Video
Dumbbell Incline Bench Press (30 Degree)
20 reps @ 70 lbs,15 reps @ 75 lbs,
15 reps @ 70 lbs  
4
   Video
Dumbbell Incline Fly (30 Degree)
20 reps @ 35 lbs,15 reps @ 35 lbs 
5
   Video
Dumbbell Side Lunge
20 reps @ 35 lbs,15 reps @ 35 lbs,
15 reps @ 35 lbs  
6
   Video
Machine Leg Extensions
20 reps @ 170 lbs,15 reps @ 190 lbs 
7
   Video
Machine Leg Curl
20 reps @ 140 lbs,15 reps @ 155 lbs 
8
   Video
Bent Arm Back Extensions
20 reps,20 reps 
9
   Video
Lying Cross Body Floor Extension
16 reps,16 reps 
10
   Video
Cable Close Grip Row (Low Pulley)
20 reps @ 145 lbs,15 reps @ 160 lbs,
15 reps @ 145 lbs  
11
   Video
Lat Pulldown Close Grip Front
20 reps @ 125 lbs,
Please consult a Physician before attempting any workout program.
Click Here To Sign Up With US Sports Online Strength and Conditioning To Get This Program Customized For You


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