Presented by Ryan Mitchell, Evolution Fitness Centre

“No Pain = All Gain”

Monthly Workshop # 1

To educate and motivate our clients and their guests with B.S. free

information to maximise results!

Program Mission

Who Am I And Why Should You Listen To Me!

• 10 yrs experience as a trainer• Helped hundreds of clients• Mentored and coached by AFL & NRL strength & conditioning coaches• National Powerlifting Champion 2008• Trained with and around injuries for over 15 years

• Setting a goal, working towards achieving that goal only to be set back by injury or niggling pain and discomfort.

- Back Pain (lower)- Knee Pain- Shoulder Pain- Back Pain (middle/upper)

The Problem

Program Design• General Physical Preparedness

– Your body’s work capacity.– Your physical conditioning.

• Prehabilitation– Doing work now to prevent injury later.

• Rehabilitation– Preparation for the next workout.– Mobility, nutrition, rest.

General Physical Preparedness (GPP)

• “Train to train”– You will always be held back by your weakest link.– If your weakest link is your lower back, guess what..?!

• Build the foundation- Your conditioning is like a pyramid. The bigger the base, the

higher the peak.

• Use special exercises to strengthen your weak point• But first, you must be in shape!

GPP cont…• The Injury Conundrum:

- If you are out of shape you will keep getting injured- But if you keep getting injured, how do you get in better shape?- The Answer….Special Workouts

• You must “train to train”

“You must do special exercises for the lagging muscle groups. But before you can pursue an increase in volume by way of special exercises, you must be in excellent shape.” – Louie Simmons

How to Train…to Train!• Short 20-30 minute workouts

– Address your weak points.– If you don’t address your weak points, don’t expect to improve.– Ideally 24 hours after a hard session.– Performed 1-3 times per week.

• Pick exercises to target 1-2 muscle groups concurrently- Want to target the lower back? Work on your abs and glutes.- Pick any 2-3 exercises to work the abs and glutes. 2-4 sets of

10-20 reps each.- Train for absolute max 30 minutes.

Extra WorkoutsStanding Ab Crunch Hip Pull Through

Extra WorkoutsLeg Abduction Back Raise

Extra WorkoutsBand Good Mornings Band Hamstring Curls

Train to Train

“The main purpose is restoration and raising the weakest muscle groups up to

or surpassing the stronger ones.”- Louie Simmons

Prehabilitation/Rehabilitation

“If it’s worth doing, do it every day.”

- Dan John

Prehabilitation vs Rehabilitation

• Prehab– Doing the work now to prevent injury later

• Rehab– It’s too late!?!?– Not really, it begins at the end of each workout to prepare for the

next one.

What? Why? How? When?• Prehab = Before

– Mobility to improve joint function (joint mobility).– Stretching to improve flexibility (static, dynamic, PNF).– Foam rolling to improve circulation.

• Rehab = After- Massage: Active Release Therapy (ART), myotherapy etc.- Hydrotherapy: pool, spa, sauna.- Hot/Cold Contrast Method: Hot shower, ice bath.- Ice.- Heat.- Nutrition.

What? Why? How? When? • Ideal times to perform Prehab

– Right before training (10-30 minutes).– Straight after training.– 12-24 hour window after training.– Rest days.

• Ideal times to perform Rehab– If you do enough prehab and conditioning, you won’t need much

rehab, if any!– 12-24 hour window or rest days.

Injury: Fact of Life• It’s inevitable you will have to deal with injury• Deal with it!• 3 types of injury1)Hurt2)Injured3)F*cked Up

Don’t Get F*cked Up!

Tools of the TradeBands:Ideal for extra workout exercises, prehab, rehab and stretching.

Ryan says: “Highly recommended”

Tools of the Trade

Foam Roller:Ideal for prehab, rehab, massage and circulation.

Ryan says: “Highly recommended”

Tools of the Trade

Half Foam Roller:Ideal for prehab, rehab

Ryan says: “Highly recommended”

Tools of the TradeRumble Roller:Ideal for more intense massage during prehab/rehab.

Ryan says: “Recommended”

Tools of the Trade

Massage Ball:Ideal for prehab and rehab and massage for specific areas.

Ryan says: “Highly recommended”

Tools of the Trade

Massage Stick:Ideal for prehab/rehab less intense massage

Ryan says: “Highly recommended”

Keys to Success• Injury is part of your journey.• Does not have to be the end of the journey or

delay it.• Extra workouts to bring up weak links• Prehab to prevent having to do rehab!