So I slept in this week with my educainment and I’m getting it to you on Saturday. We’ve got some interesting abstracts that I found just reinforcing exercise prescription for strength, etc. I had an extra day to do this and read so some of this stuff is hopefully good.
The functional movement guys talk about PNF as the basis for functional exercise.
Get this, in physical therapy school we did not learn about appropriate exercise prescription in our general education classes. I had to take an elective for it. A CSCS class as a matter of fact (although I decided not to take the test). How on Earth did the people not in this class of 20 (there were 80 in my class) properly know how many sets and reps and percentages of 1RM to prescribe if they weren’t in this class, and they sure as hell were not reading in their free time.
ONE: For strengthening in clients/patients that are athletes; 8 sets total of a movement with at least 85% of 1RM
TWO: For untrained individuals – 60% 1RM, 3 days per week, and 4 sets per muscle group. For recreationally trained, non-athletes – 80% 1RM, 2 days per week, mean volume of 4 sets. For athletes – 85% 1RM, 2 days per week, with mean volume of 8 sets.
THREE: In previously trained men, rest periods of 2 vs. 5 minutes made no difference in neuromuscular response or acute hormonal changes. So save yourself some time and don’t wait more than 2 minutes between those sets of squats when building a patients strength.
Take aways for strengthening patients.
1. Take post-op precautions and contraindications above all else
2. As far as sets (and im sure if I looked hard enough the research, repetitions), beginners respond to strengthening differently than those who have trained before. Part of me thinks that this is because of the neural adaptations, but MAINLY, because those patients who have not trained before don’t respond well to DOMS. People who come in with heightened pain levels, will very likely respond negatively to what is perceived as MORE pain that sets in 24-48 hours after their treatment with you. Even after extensive patient education prior to this happening, it’s very difficult for someone who is in pain, or feeling anxious about their current decrease in dysfunction, to accept DOMS that someone who has consistently trained will.
3. If strength is needed. Save some time, and rest 2 minutes, not 5.
4. Dont build strength on crappy movement quality.
Every trainer should get one of these. This will ensure a steady continuation of patients through physical therapists doors.
You should sign up for the sportsrehabexpert.com teleseminars. It’s free.
So enjoy the quick reads and get out there and train yourself, do your home exercise program, or just be active.
Interesting thoughts in #2 re: beginners and DOMS.
Keep up the good work here, I’m always excited to see a new post in my inbox.
Thanks Jill! Frequently when I become over zealous with my older patients who have never worked out, ever, they become hyper-scared that they “hurt” even more after doing 3 x 8 of body weight squats the following day. Even with patient education it’s still a problem. So easing into more difficult exercises or doing much less weight 60% 1rm vs 85% 1rm is definitely more logical.
Thanks for reading.
And those of us that have been working out for years, love the DOMS, get really excited about the DOMS, consider DOMS as a session success….