Progression After Injury: Are You Really Ready to Train Hard?

Question: How to progress your workouts after an injury without getting stuck in an endless injury cycle. Episode Overview In this episode, Craig and Alex break down exercise progression when returning from injury and how to know if you're truly ready to push your training again. They cover: ✅ The Three Training Standards – Rehab, Exercise, and Performance.✅ How to Know Which Standard You're In – Why skipping steps leads to setbacks.✅ The Key Tools for Managing Progression – Including feedback loops, taping, and exercise modifications.✅ How PTs and Strength Coaches Work Together – Finding the balance between recovery and progression.✅ Common Mistakes When Returning from Injury – Why doing too much, too soon keeps you injured. 🚨 Spoiler Alert: Alex fights hard to prove he’s in the Performance Standard, but Craig isn’t buying it. Tune in to find out who wins the debate! Key Takeaways from the Episode 1. The Three Training Standards Rehab Standard – Tissue capacity is lower than exercise capacity, making injury recurrence likely. Exercise Standard – Building strength, endurance, coordination, and speed for consistent training. Performance Standard – Maximizing performance once foundational fitness is in place. 💡 Biggest Mistake: Ignoring the rehab standard keeps you stuck in an injury-recovery-injury cycle. 2. Key Tools for Progressing Safely After an Injury Key Sign Feedback Loop – Identify pain triggers and monitor progress. Artificial Stabilization – Taping, bracing, or external support to protect weak tissue. Regression, Lateralization, Progression (RLP) System – Modify exercises intelligently. 3. How to Progress Training After Injury Without Reinjuring Yourself ✔️ Increase load gradually (more weight, but only if pain-free).✔️ Increase volume (add reps/sets, not just weight).✔️ Increase frequency (more workouts per week, but with caution).✔️ Increase intensity (harder effort, but not at the cost of tissue health).✔️ Increase complexity (more challenging movements, but only when tissue is ready).✔️ Test key signs after workouts – No pain? Time to progress. 🔥 Fun Fact: Alex admits to sneaking in extra workouts because he craves more intensity. Craig immediately adjusts his program to keep him in check. Listener Q&A & Common Mistakes When Coming Back from Injury 🔹 How do you know when you're ready to move to the next standard?Craig explains the step-by-step process for moving from rehab to full training. 🔹 Should you keep doing rehab exercises after an injury feels better?Yes! Tissue remains vulnerable even after symptoms disappear. Keep mobility, activation, and rehab exercises in your routine. 🔹 What’s the role of a PT vs. a Strength Coach when returning from injury? PTs focus on injury prevention & rehab (monitoring tissue capacity). Strength Coaches focus on progression & performance (pushing training limits). The best results come from collaboration between both. Best Quotes from the Episode 💬 "Your main problem drives your training decisions. If you ignore it, you’ll be stuck in injury hell." – Craig💬 "I could have played volleyball this week… but I resisted! Look at that self-control." – Alex💬 "You’re like a crack addict looking for another hit of exercise. We’re here to cure stupidity." – Craig Action Steps for Listeners 🚀 Evaluate your training standard – Are you in Rehab, Exercise, or Performance?🚀 Monitor key signs – Track progress using the feedback loop method.🚀 Modify intelligently – Use the RLP system (Regression, Lateralization, Progression).🚀 Work with a professional – A PT helps manage injuries, while a Coach pushes progression. Resources & Links 📌 Read more: PastYourPrime.com📌 Need help with injury management? Smith Performance Center – SmithPerformanceCenter.com 👉 Like, Comment & Subscribe! If this episode helped you, let us know in the comments!