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  • Originally posted by Eric777 View Post
    Hello, I recently found out about this program for knee issues. I have quadracept and patellar tendinitis. Both knees. Will this program help me get back to squating and deadlifts etc?

    Can it be combined with other programs such as general strength and conditioning?

    So I'm a martial artist and use strength training basically just for that activity. What do you mean by this statement.
    *Note: This template would be incomplete for athletes whose sport demands dynamic loading (weightlifters, CrossFit, or General Individual or Team Based Sports - Martial Arts, Soccer, Volleyball, etc).
    Hey Eric777 - yes, the template is designed for folks in your situation.

    We have lower body movements/programming taken care of in the template but slots are available to plug in upper body movements.

    The template doesn't include a dosage game-plan for re-introducing sport specific movements. In your case, the foot work necessary for sparring, grappling, dynamic kicks, etc. Those are movements you'd need to titrate back in as you feel comfortable and at your own discretion.

    Comment


    • Eric777
      Eric777 commented
      Editing a comment
      Thank you. I can titrate the kicking. I'm going it slowly now with some stretching and kicking routines. Slow and steady progression of kicking higher and then integrate the heavy bag. Due to the current covid situation I don't have access to a squat rack. I have adjustable dumbbells that go up to 90 lbs each. Can this program be done with that? Also, how about the long run. Can I use it in place of a or as an actual leg workout?

    • Michael Ray
      Michael Ray commented
      Editing a comment
      Sure, you'd just need to alter movements such as back squats to goblet squats or deadlifts to say dumbbell RDLs or sumo style with dumbbell. Long run, I'm not sure what you mean here.

    • Eric777
      Eric777 commented
      Editing a comment
      Thank you. By long run I mean over time how often do these symptoms return. I'm not looking for an exact number just in general.

  • I am currently working out from home as gyms remain closed where I live. I have a squat rack, barbell, hex bar, plates and some bands. Is that sufficient to run this template and get the full benefit or would it be better to wait until I can return to the Gym?

    Thanks for your help.

    Comment


    • Michael Ray
      Michael Ray commented
      Editing a comment
      Yes, I think so.

  • What equipment will I need for this knee rehab program?

    Comment


    • Michael Ray
      Michael Ray commented
      Editing a comment
      Barbell and plates are sufficient.

  • I'm writing this to say thank you B B.M Team. I'm currently with ZERO pain. Since I got this program, my quad tendon gradually felt better week by week. Now I can climb mountain with 20kg of gears and rifle.

    And for those who suffer from quad tendon pain, don't give up. Load management will gradually strenghen your tendon. And pain will go away slowly. All you nees is patience and discipline.

    Thank you B.B.M

    Comment


    • Michael Ray
      Michael Ray commented
      Editing a comment
      Thanks for this feedback! Glad to hear about your success with the process.

  • Originally posted by Michael Ray View Post
    Hey Everyone,

    Please direct all questions related to the knee rehab template here.

    Details:

    This template was created for strength athletes dealing with knee pain who are unsure how to return to activity. This rehab template is suitable for those dealing with patellofemoral pain syndrome, quadriceps tendinopathy, and patellar tendinopathy*. We’ve created this template in an effort to help those dealing with knee pain return to their desired activity using intelligent programming based on research.

    There are three major problems in the rehab world we hope to solve with our rehab templates:
    1) Lack of research application
    2) Lack of specificity of loading for the individual athlete, and
    3) Inappropriate dosage of loading.

    This template is designed to titrate the dosage of loaded movement towards normal activity, set appropriate expectations regarding symptoms, and maintain specificity for the athlete’s goals.

    Thanks for trusting us to guide the process.

    Purchase Link: https://www.barbellmedicine.com/shop...ehab-template/

    *Note: This template would be incomplete for athletes whose sport demands dynamic loading (weightlifters, CrossFit, or General Individual or Team Based Sports - Martial Arts, Soccer, Volleyball, etc).
    Yeah. Its great.

    Comment


    • Originally posted by Michael Ray View Post

      Depends on the exercises you select to do for your bilateral and single leg exercises but overall nothing out of the ordinary. If you have a barbell and dumbbells/kettlebells then you should be good to go.
      Its useful.

      Comment


      • Good afternoon, I was just wondering how might we modify Phase 2 and 3 effectively for at-home workouts due to COVID lockdowns? Access to equipment is limited to extremely light dumbbells and bands but other than that nothing.

        Comment


        • Originally posted by Matthew18284 View Post
          Good afternoon, I was just wondering how might we modify Phase 2 and 3 effectively for at-home workouts due to COVID lockdowns? Access to equipment is limited to extremely light dumbbells and bands but other than that nothing.
          Matthew18284 - great question. So this would depend on your symptomatic experience and current progressions prior to lockdown. However, there are a lot of options with bodyweight and/or light dumbbells/bands.

          Isometrics: Wall Sits, Split Squat Holds, and Spanish Squats.

          For ease of discussion, I'm going to break this next part into squat and hip-hinge pattern.
          Isotonic Squat Pattern: Air Squats, goblet squats, split squats, step-ups, lunges, reverse lunges, banded knee extension, and even reverse nordics for eccentric load on quads.
          Isotonic Hinge Pattern: Single Leg RDL, RDL, Sumo Deadlift, Outside the leg dumbbell deadlift, Goblet Good Mornings, Banded Good Mornings, nordic curls, banded knee flexion, hip thrusts, and single leg hip thrust.

          Dosage: Generally speaking, I would likely run this in a linear style with phase 2 higher volume (top sets 15, then 12, then 10, then 8 / week), obviously still allowing RPE to aid with load selection. The exception here would likely be the nordics and reverse nordics which I tend to run at lower dosage (starting folks at 3 x 5 or 4 x 6).

          Phase 3: would be a bit more difficult if we are limited in our ability to titrate up external intensity but hopefully by this point you will have more equipment access. If not then I'd probably be ok, generally speaking, with a person running the At Home Template by now because phase 3 is "normative" programming.

          Hope this helps.
          Last edited by Michael Ray; 10-12-2020, 03:45 PM.

          Comment


        • Hi Michael Ray ,

          Purchased the template recently. Here's my two cents on its quality assurance:
          1. The exercise demo list seems to lack several exotic (from the general strength standpoint) movements (e.g. counterbalance squat, lift-off, wall-sit, etc.). While these are easily googled, that's not quite consistent with the usual convenience of BM templates, where the extensive exercise demo list is provided out of the box.
          2. The aforementioned "Counterbalance SquatLeg Extension" bug is still there.
          3. Multiple typos in the "Instructions" cell on the Phase 2 tab (e.g. "fiofeedfack", "fetween", etc.).

          One question about the program itself I haven't found the answer for:
          1. Are all Phase 2 isoinertial exercises have to be done at 3-0-3 tempo?

          Comment


          • Originally posted by Sergei Sonin View Post
            Hi Michael Ray ,

            Purchased the template recently. Here's my two cents on its quality assurance:
            1. The exercise demo list seems to lack several exotic (from the general strength standpoint) movements (e.g. counterbalance squat, lift-off, wall-sit, etc.). While these are easily googled, that's not quite consistent with the usual convenience of BM templates, where the extensive exercise demo list is provided out of the box.
            2. The aforementioned "Counterbalance SquatLeg Extension" bug is still there.
            3. Multiple typos in the "Instructions" cell on the Phase 2 tab (e.g. "fiofeedfack", "fetween", etc.).

            One question about the program itself I haven't found the answer for:
            1. Are all Phase 2 isoinertial exercises have to be done at 3-0-3 tempo?
            Hey Sergei Sonin - thanks for the feedback. Hopefully we will have an updated template out soon with those fixes and videos. Regarding the letter switch for "b" to "f", I want to say that has either been fixed or can be fixed. Email [email protected].

            1. No, you don't have to do 3-0-3, the template is a general outline that can be modified to suit the individual's needs. However, I do typically recommend some type of tempo work to increase time under tension (which if local adaptations in tendinopathic situations is occurring appears to matter) and tempo constrains chasing numbers while building confidence back in the symptomatic lifts. We recently released a detailed self-guide on this topic you can find HERE.

            Comment


            • Originally posted by Michael Ray View Post

              Hey Sergei Sonin - thanks for the feedback. Hopefully we will have an updated template out soon with those fixes and videos. Regarding the letter switch for "b" to "f", I want to say that has either been fixed or can be fixed. Email [email protected].

              1. No, you don't have to do 3-0-3, the template is a general outline that can be modified to suit the individual's needs. However, I do typically recommend some type of tempo work to increase time under tension (which if local adaptations in tendinopathic situations is occurring appears to matter) and tempo constrains chasing numbers while building confidence back in the symptomatic lifts. We recently released a detailed self-guide on this topic you can find HERE.
              Thanks for the clarification. Btw no claims / offence intended: certainly all the issues mentioned (obviously minor) can be easily overcome without support's assistance. That was just a humble attempt to help polish the template in future releases.

              Highly appreciate the link to the tendinopathy guide. Missed it somehow in the newsletter.

              Comment


              • Michael Ray
                Michael Ray commented
                Editing a comment
                No worries. Feedback is appreciated and often informative for future products.

            • I recently downloaded several of your templates, in particular I had some questions Re: the Knee Re-hab template. My questions focus on the applicability of the template for "just" tendinopathy issues. My situation has to do to with surgery recovery. I'm 64 YO male, former collegiate basketball player and (attempting to be) active. I have now had 4 surgeries (2 on each knee) for the standard issues, floating particles causing lock-up, bucket handle tears, etc. My last 2 were for floaters. Left knee Dec 2019, recovery when really well and I was making great gains exceeding progress before the surgery. Then for some reason about 6 months later after my works sets I was performing a backoff set (~20% less) I felt a pop - no pain, but massive swelling. Subsequent MRI revealed large loose particles again, this time also causing formation of a Bakers cyst (ended up occluding blood flow in leg). After surgery swelling did not resolve - cyst still present. After trying several approaches, it was steroid injection that resolved it. Now I have reasonable mobility restored. My big picture situation is classic bon-on bone petal femoral arthritis that I've been managing. My questions with regard to the template are: 1) I am questioning the volume of the set & rep counts which I may not be for post surgical arthritic knee - Can you conform. I'm thinking no single leg movement & keep the reps around 5 adding a set or so if I get stuck - can you comment? 2) In your opinion(s) do people in my situation have a predisposition for continually producing floating particles over time? If so, how would you suggest older lifters manage this? As I mentioned I felt great after the Dec surgery, BUT maybe I got greedy and over did it, which may have led to me breaking off some ossified pieces of myself in the knee?

              Thx - D

              Comment


              • In phase 2, the recommended frequency is 3x /week with 1 day rest in between but in the template day 1-5 is listed. Am I missing something?

                Comment


                • Originally posted by donC View Post
                  I recently downloaded several of your templates, in particular I had some questions Re: the Knee Re-hab template. My questions focus on the applicability of the template for "just" tendinopathy issues. My situation has to do to with surgery recovery. I'm 64 YO male, former collegiate basketball player and (attempting to be) active. I have now had 4 surgeries (2 on each knee) for the standard issues, floating particles causing lock-up, bucket handle tears, etc. My last 2 were for floaters. Left knee Dec 2019, recovery when really well and I was making great gains exceeding progress before the surgery. Then for some reason about 6 months later after my works sets I was performing a backoff set (~20% less) I felt a pop - no pain, but massive swelling. Subsequent MRI revealed large loose particles again, this time also causing formation of a Bakers cyst (ended up occluding blood flow in leg). After surgery swelling did not resolve - cyst still present. After trying several approaches, it was steroid injection that resolved it. Now I have reasonable mobility restored. My big picture situation is classic bon-on bone petal femoral arthritis that I've been managing. My questions with regard to the template are: 1) I am questioning the volume of the set & rep counts which I may not be for post surgical arthritic knee - Can you conform. I'm thinking no single leg movement & keep the reps around 5 adding a set or so if I get stuck - can you comment? 2) In your opinion(s) do people in my situation have a predisposition for continually producing floating particles over time? If so, how would you suggest older lifters manage this? As I mentioned I felt great after the Dec surgery, BUT maybe I got greedy and over did it, which may have led to me breaking off some ossified pieces of myself in the knee?

                  Thx - D
                  Hey donC - my apologies for the delayed response. I would recommend a consultation with us so we can talk through your history, current experience, and get together a game plan for moving forward towards your goals. You can complete our intake paperwork HERE.

                  Comment


                  • Originally posted by jonaskristensson View Post
                    In phase 2, the recommended frequency is 3x /week with 1 day rest in between but in the template day 1-5 is listed. Am I missing something?
                    Phase 2 has optional isometric days built in between each session if needed, certainly not a must.

                    Comment

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