Hip pain is an umbrella term that applies to discomfort around the hip, groin, glute, and/or upper thigh area of the body. While it is often viewed as a complex issue with many potential causes, we rarely are able identify a specific issue causing the discomfort in situations without trauma, e.g. a car accident, fall, or similar. Rather than searching for a mostly-elusive diagnostic label, a more productive approach is to focus on managing loading of the area with a well-designed progressive program specific to the individual’s activity goals.
Who’s it for?
This template is designed to aid individuals focused on resistance training (specifically the squat, bench press, overhead press, and deadlift) with finding an entry point to exercise and, over the course of the template, return to normal sporting activities and exercise.
Given many folks will consult Google or a healthcare professional for their hip pain, here are a few examples of labels this template would be appropriate for:
- Greater trochanteric bursitis
- Greater trochanteric pain syndrome
- “Snapping hip”
- Proximal hamstring tendinopathy
- Gluteal tendinopathy
- Hip flexor tendinopathy
- Adductor tendinopathy
- Femoroacetabular Impingement Syndrome
- Hip osteoarthritis
Equipment-wise, we recommend that folks have access to a barbell, rack, weights, and a bench. Additional stuff like dumbbells, machines, etc. are all nice, but not necessary for this template.
Apparel-wise, having a pair of Olympic lifting shoes, cross-training sneakers to do conditioning in, and a lifting belt would be nice, but aren’t explicitly needed. Similarly, straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
This is a 12-week strength and conditioning program that includes 3 resistance training workouts and 2 conditioning and conditioning-focused workouts (labeled GPP for General Physical Preparedness) per week. The workout days aren’t set in stone and it is 100% okay to mix and match elements of the training week to fit your schedule.
Customers receive FREE lifetime updates to the template. No refunds are available for downloadable products at this time.