So my deconditioning is far worse than I thought, and doing even single leg box step ups on a 10" box for 12 is painful and a higher RPE than 4 (unweighted). Is it a viable strategy to do them assited via hand rails, or is that too inconsistent?
I would just start with a lower box height.
I’m honestly not sure anything 3-0-3 is going to be an RPE 4 for me on single leg at this stage haha. So general principle is to reduce range rather than significantly modify the exercise, or is that only in the case of something as imprecise as using handrails? I.e. looks like reverse nordics can be band-assisted, but that’s a more fixed variable in terms of assistance.
As for the general approach – should I start at week 1 and then just continue progressing even if I’m trying to get a handle on RPE with various exercises and avoid symptom increases, or is it better to find an entry point first in terms of exercises and then start the progression?
Thanks a bunch!
There isn’t one way to do modify exercises, but individual preferences along with desired outcomes are the main factors here. I too would select a lowered box height first over assistance in this instance.
Yes, we would recommend starting at week 1.
Thanks, good to know.
Apologies, should have asked more clearly. What I meant was: should I be repeating week 1 until I find an entry point where I don’t overshoot RPE or have lingering symptoms, or progress as described and adjust on the way?
I would not repeat week 1. Additionally, the goal of week 1 is not to see how much weight you can lift in a given context. Rather, we’d love you to identify movements you can do relatively pain free and be conservative on the RPE. If this doesn’t happen within a particular session, I would not repeat that session until you got it “right”. Instead, I’d adjust things the next time and go from there.
Hopefully you’re training today!
Thanks for the clarification! Will do. Am running day 3 today, day 1 was somewhat over but day 2 was a solid day. Going by the “tolerable transitory symptoms/24h” rule but will keep it on the conservative side when in doubt. Oddly my sleeping position seems to be the thing that contributes occasionally so need to figure that out.
Thanks for the help!