Pain in any joint is complex, with many factors contributing to symptoms. In situations not involving a trauma, it is more high yield to focus on these factors than specific tissue in order to generate a plan to return to prior training levels and beyond.
Who’s it for?
This template is designed to aid individuals focused on resistance training (specifically squat, bench press, overhead press, and deadlift) with finding an entry point to activity and slowly building over time. As mentioned, pain is complex, but some of the diagnoses that may benefit from this template include:
- Shoulder osteoarthritis
- Subacromial Impingement Syndrome
- Subacromial Pain Syndrome
- Rotator Cuff Related Pain Syndrome
- Rotator Cuff Tears
- SLAP (Superior-Labrum Anterior to Posterior) Tears
- Bicipital Tendinopathy
- A/C Joint Sprain (Grade 3 or below)
- Other associated shoulder sprains/strains (grades 1 – 2)
Rehabilitation comes down to if an athlete needs to work through a problem or around a problem. This template will offer solutions to help build capacity for barbell lifts (squat, bench, deadlift, press) as well as establish a broader athletic base.
Meeting people where they’re at and encouraging positive behavioral changes is what we’re about here at Barbell Medicine. We thank you for your business and hope that you find the recommendations, explanations, and other materials useful. Thanks and happy training!
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 13-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.
Customers receive FREE lifetime updates to the template. No refunds are available for downloadable products at this time.