Optimizing Competitive CrossFit: A Critical Analysis of Methodology, Programming Gaps, and Evidence-Based Alternatives

    To begin, I want to preface that this piece is not an attack on CrossFit methodology but more of an analysis of the current standards, practices, and atmosphere.  I want this paper to bring to light that CrossFit's current methodology is inefficient for developing competitive athletes due to its lack of specificity, periodization, and individualized programming.  To provide more background, I have held my CrossFit L1 credential and followed CrossFit since 2011, experiencing its highs and lows.  I recently had a discussion with Paul Weber, which pushed me to look further into the current state of CrossFit and the lack of advancement in training practices and programming across the board.  CrossFit has certainly grown as a method of training and brought fitness more into the spotlight across the globe.  However, the attempts at incorporating more optimized forms of programming has been shunned or met with animosity at the thought of deviating from the core of constantly varied functional movements performed at a high intensity.  I hope that you approach this with an open mind.  I love CrossFit and I want the message of health, fitness, and the push for an active lifestyle to continue but for it to take the next steps as a method of training it needs to begin improving.

 

     CrossFit, as a training methodology, has revolutionized the fitness industry with its focus on high-intensity functional movements, general physical preparedness (GPP), and variety. While it has successfully created a global movement of people who value strength, conditioning, and community-based workouts, the methodology has significant limitations when it comes to developing competitive athletes at the highest level of the sport. Will everyone be a Games Athlete?  No, but this is a group of individuals who are not shy in pushing into the realms of the uncomfortable so why not make the training more efficient?  The CrossFit methodology, as practiced in most affiliate gyms, falls short in areas like specificity, periodization, and recovery, all of which are critical to creating elite CrossFit athletes. I want to delve into these shortcomings and propose a more efficient approach for developing competitive CrossFit athletes.

 

    One of the most significant limitations of CrossFit's generalist approach is the lack of specificity in training. CrossFit prides itself on preparing individuals for the "unknown and unknowable" by programming constantly varied workouts. While this is beneficial for general fitness and overall physical preparedness, it is inefficient for athletes aiming to excel in a specific sport like competitive CrossFit.  Competitive athletes need targeted training that addresses their individual weaknesses and goals. The randomness of traditional CrossFit workouts often neglects this need. Instead of building a training regimen based on the specific demands of a competition or the athlete's personal deficits, CrossFit programming is designed to touch on as many different movements as possible. This can lead to overtraining in some areas while neglecting others.

 

    For instance, many competitive CrossFit athletes need to focus on refining complex movements like muscle-ups, snatches, and handstand walks. The CrossFit methodology often fails to provide the necessary focused practice on these movements, instead opting for general skill training that lacks the depth required for mastery.  At best most people will remain below or at novice level for gymnastics movements when the standards provided in programming do not allow for consistent time necessary for advancement of the skill set to someone with little to no experience. 

 

    Another critical issue with CrossFit's methodology is the absence of structured periodization. Periodization is the planned variation in training volume and intensity to optimize performance gains while minimizing the risk of injury. Traditional sports and strength training programs have long relied on periodization to help athletes peak at the right time, yet CrossFit programming often ignores this concept in favor of "constantly varied" workouts.  Through my travels and education, I’ve dropped-in at multiple boxes and noticed similarities between the community with a high drive for self-improvement but what always got to me was the discrepancy between the programming at each location.  Some followed main site WODs while others followed “competitors” programming from the likes of CompTrain for example. 

 

     Without structured periodization, CrossFit athletes can become susceptible to overtraining and injury due to the constant demand for high-intensity efforts. Would it be advisable to max out your back squat daily?  No.  Yet we see consistent high intensity efforts through metcons at near max efforts which is not sustainable over time.  For competitive athletes, managing intensity and volume throughout the year is crucial to avoiding burnout and ensuring that they are peaking during competition season. CrossFit's one-size-fits-all approach does not adequately account for the need to cycle between hypertrophy, strength, and power phases or to taper before competitions. Instead, athletes are often subjected to the same high intensity demands day in and day out, with little variation in intensity or volume to promote recovery and long-term progress.

 

    As I have stated before, CrossFit athletes are not shy to harder efforts and pushing into the “pain cave”.  With this double edge sword, it can sometimes act as a downfall of the CrossFit methodology especially when being managed by coaches with little experience in the realm of managing athlete training volumes. In many CrossFit gyms, there is a prevailing culture of "pushing through the pain" and glorifying daily high-intensity efforts.  If you’re not on the ground unable to speak did you really workout?  While this may build mental toughness, it is not conducive to long-term athlete development. Recovery and managing pace is a critical component of any athlete's training program, yet CrossFit's generalized approach often neglects to educate athletes on proper utilization of these techniques.

 

     Elite-level athletes require carefully planned recovery protocols that include proper nutrition, mobility work, sleep, and active recovery strategies. Competitive athletes need to strike a balance between hard training sessions and adequate recovery to ensure continued progress. Unfortunately, many CrossFit programs fail to prioritize this, often treating recovery as an afterthought rather than a foundational pillar of athletic performance.  One of the most unique aspects of CrossFit is its blending of strength and conditioning into single training sessions. While this is effective for building general fitness, it is not the most efficient approach for athletes aiming to excel in competitive CrossFit. To maximize performance, athletes need to dedicate specific blocks of time to improving their strength, endurance, and skill work separately, rather than blending them all into one session

 

    For example, Olympic lifting requires focused technical work and strength training, while conditioning sessions need to be programmed to enhance cardiovascular capacity without detracting from strength gains. CrossFit's tendency to blend all aspects of fitness into each workout can cause interference in training adaptations. Strength and endurance are two different physiological systems that often compete when trained simultaneously, making it difficult for athletes to reach their full potential in either domain. This lack of focus can prevent athletes from making the necessary improvements in strength or conditioning needed for competition.

 

    I applaud CrossFit for creating an environment with its accessibility and community-driven approach.  However, I have reservations regarding the level of entry for people to begin coaching others.  After receiving my L1 I was initially excited at the prospect of being able to implement the methodology but as I traveled and met amazing, fantastic coaches I realized those who were truly exceptional had a background in strength and conditioning or some realm of competitive sport.   To me this inconsistency in quality of coach presents a significant limitation for competitive athletes. The quality of coaching across CrossFit affiliates varies greatly, as does the level of programming. Since CrossFit affiliates are independently owned, programming is typically designed by the head coach or owner, which can lead to inconsistency in the quality and structure of the workouts. Some affiliates excel at providing structured, goal-oriented programming for competitive athletes, while others focus more on providing varied workouts for general fitness enthusiasts.

     

    For athletes who want to compete at a high level, inconsistent coaching and programming can hinder progress. Without a clear, periodized plan that addresses the demands of competition, athletes are left to fill in the gaps on their own, often leading to burnout, overtraining, or injury.  To create competitive CrossFit athletes more efficiently, the following strategies should be implemented:

 

1. Targeted Skill Development: Instead of relying on random workouts, programming should be tailored to address an athlete’s specific weaknesses. Athletes need focused skill work on complex movements, with sufficient volume and intensity to drive improvement.

 

2. Structured Periodization: A periodized approach should be adopted, allowing athletes to cycle through phases of hypertrophy, strength, power, and conditioning. This ensures athletes can peak for competition while reducing the risk of injury and burnout.

 

3. Recovery-Focused Programming: Recovery should be treated as an integral part of the training program, with deliberate rest days, active recovery, and mobility work incorporated into the athlete’s routine.

 

4. Separation of Strength and Conditioning: Strength and conditioning should be trained in separate blocks or training sessions to minimize interference and maximize adaptations in each area. Strength work should focus on building absolute strength through dedicated lifting sessions, while conditioning should focus on improving work capacity and endurance.

 

5. Higher Quality Coaching: Competitive athletes need access to experienced coaches who understand the demands of the sport and can provide individualized programming. This requires CrossFit coaches to move beyond the standard Level 1 certification and gain specialized knowledge in periodization, biomechanics, and sports nutrition.

 

6. Data-Driven Approach: Incorporating data from fitness trackers and meaningful objective performance measures from training can help in quantifying the success and progress of training.  This can make it easier to adjust workloads and intensity based on the athlete's recovery status and progress. This approach can be used to avoid overtraining and make real-time decisions to enhance performance.

 

    While CrossFit's methodology has been successful in fostering a global fitness movement, it is not the most efficient method for developing competitive athletes. Its lack of specificity, absence of structured periodization, and insufficient emphasis on recovery and coaching consistency present significant roadblocks for those aiming to excel in the sport. By adopting a more focused and periodized approach, with individualized skill work, dedicated strength and conditioning blocks, and proper recovery protocols, CrossFit athletes can be developed more efficiently and effectively for competition.

 

But wait… I know you’re going to bring up the CrossFit Journal.

 

    CrossFit’s methodology, as outlined in the CrossFit Journal, has become a global phenomenon with its focus on varied functional movements and high-intensity workouts.  When the methodology comes into question animosity is shown towards the outside or differing perspective. I consistently see “you clearly haven’t read the CrossFit Journal… or I bet you haven’t touched a CrossFit class.”  When it comes to creating competitive athletes, certain aspects of CrossFit’s foundational principles lack both empirical support and efficient application. Specifically, some methodologies presented in the CrossFit Journal remain theory-based, unsubstantiated by research, and there is an inherent inefficiency in addressing individual athlete deficits, which is critical for high-level performance. Imagine if everyone trained like Michael Jordan because he specifically said he only jumped rope.  Would you take that as the peak of training for basketball players?  Again, I want to return to my initial statement above.  I am critically examining specific claims from the CrossFit Journal that remain theoretical, highlight the inconsistency in addressing individual athlete needs, and propose more evidence-based and structured approaches for developing competitive CrossFit athletes.

 

    The "Theoretical Hierarchy of Development", introduced by CrossFit founder Greg Glassman in the CrossFit Journal, suggests a pyramid of athletic development where nutrition is the foundation, followed by metabolic conditioning, gymnastics, weightlifting, and finally sport-specific skills. While the conceptual framework appears logical, much of it lacks research-based validation, particularly when applied to competitive athletes.  For instance, Glassman’s claim that metabolic conditioning should precede strength training and technical skill work is not supported by sports science literature. In fact, many elite sports training models advocate for a different approach. Evidence suggests that building a solid foundation of strength and skill in complex movements (such as Olympic lifts) should come before attempting to build metabolic capacity, particularly for competitive athletes who need to perform highly technical movements under fatigue.

 

    Furthermore, the "World-Class Fitness in 100 Words" article published in the CrossFit Journal presents a minimalist guide to training that includes advice like "practice and train major lifts" and "five or six days per week, mix these elements in as many combinations and patterns as creativity will allow." While this may serve general fitness goals, there is no evidence that this level of variety optimally trains athletes for competitive CrossFit, where mastery in specific movements and targeted strength-building protocols are crucial.  In contrast, well-researched strength and conditioning principles emphasize the importance of progressive overload, targeted skill acquisition, and the avoidance of "random" training for those seeking elite performance. Athletes preparing for competition need a deliberate, structured approach, not just the random combination of exercises described in CrossFit's general fitness philosophy.

 

    The CrossFit methodology is built around the concept of General Physical Preparedness (GPP), which prioritizes broad, overall fitness instead of specialization in any one area. While GPP can create well-rounded athletes, it is insufficient for the development of competitive CrossFit athletes who need specific skills and fitness capacities to excel. The Journal articles often claim that the constantly varied, functional movements at high intensity will eventually address all areas of weakness, but this does not align with what is required for competitive programming.  For example, in the CrossFit Journal's "What is Fitness?" article, there is an assertion that CrossFit prepares individuals for "any physical contingency." However, elite CrossFit athletes must compete in highly specific domains—from complex Olympic lifts like the snatch to nuanced gymnastics movements such as muscle-ups. These athletes require periodized, targeted training to address specific deficits in strength, technique, or mobility. CrossFit's general programming philosophy often overlooks this need for individualization, assuming that "randomized" programming will eventually cover all bases.

 

    However, randomized programming fails to address individual weaknesses in a systematic manner. For instance, an athlete who struggles with muscle-ups may need several weeks or months of dedicated skill work on this movement. A CrossFit gym running general programming will not always include sufficient volume or focused practice on muscle-ups to allow that athlete to make meaningful progress. Instead, that athlete might encounter muscle-ups sporadically in metcons or skill sessions, but without the consistency needed to make significant strides.  This inefficiency is particularly glaring when considering elite-level programming. Competitive athletes require a fine-tuned approach that considers their unique strengths and weaknesses. The inability to consistently program toward individual deficits is a major limitation in CrossFit’s current methodology. For instance, weak posterior chain development may hold back an athlete’s deadlift or clean, but this deficit will not necessarily be addressed through randomized strength or metcon programming, which may not offer enough focused posterior chain work.

 

    CrossFit’s generalized programming model is designed to cater to the masses, but it is not well-suited to competitive athletes who require specific programming to address individual deficits. In theory, the CrossFit Journal emphasizes the idea of universal scalability, claiming that all workouts are scalable to different ability levels. While this may work for general fitness purposes, it is not an efficient way to prepare athletes for competition, where individual weaknesses must be addressed head-on.

 

    Competitive CrossFit athletes must excel in specific domains, such as strength (max deadlift, Olympic lifts), endurance (long-distance running or rowing), and gymnastics (handstand push-ups, ring muscle-ups). Achieving success in these areas requires programming tailored to the athlete's deficits rather than broad GPP workouts. For example, an athlete struggling with overhead strength will need concentrated work on overhead pressing and accessory movements for shoulder stability. However, CrossFit’s generalized programming may only include overhead pressing sporadically, with no progression or periodization to ensure long-term gains.

 

    The lack of consistency in addressing individual deficits becomes even more problematic when considering recovery and periodization. Many CrossFit gyms fail to incorporate deload weeks or tapering into their programs, leaving athletes perpetually training at high intensities with little time to recover or address specific areas of weakness. This not only limits athletic development but also increases the risk of overtraining and injury, both of which are prevalent among competitive CrossFit athletes.

 

    Research in strength and conditioning points to the necessity of structured periodization and progressive overload for elite athletes, which is largely absent from traditional CrossFit programming. In CrossFit’s quest for randomness and variety, the important concept of progressive overload is often ignored. Athletes need to gradually increase training intensity or volume over time to continue making gains in strength, power, and endurance. Yet in many CrossFit programs, there is no clear progression, workouts are randomized, and there is little structure to ensure that athletes are making consistent improvements in key performance areas.

 

    The literature also supports the importance of deliberate practice and skill acquisition, particularly for technical lifts and complex gymnastics movements that are common in competitive CrossFit. Research shows that athletes need focused, repetitive practice to improve neuromuscular coordination and develop proficiency in high-skill movements. However, the CrossFit methodology often sacrifices focused skill development for the sake of variety, resulting in athletes who are competent in many areas but excel in none.

 

    To go even further there are studies on periodized programming demonstrate that cycling through phases of hypertrophy, strength, and power development, each with specific goals and intensity levels, is far more effective than random workouts for improving performance. CrossFit’s insistence on constant variation fails to capitalize on this, leading to stagnation or regression in athletes who need consistent, progressive training to reach an elite level.

 

    I love Crossfit as it has given me so much after leaving competitive sport.  I can consistently push myself to new heights through informed and optimized training and I feel it would be a disservice to this global group if advancements are never made at its core. The CrossFit methodology, as outlined in the CrossFit Journal, remains rooted in theory, with many foundational principles lacking empirical support. While the GPP model has been successful in creating well-rounded athletes, it falls short when it comes to developing competitive CrossFit athletes who need specialized, periodized training. By shifting to more evidence-based approaches such as individualized programming, structured periodization, and focused recovery strategies.  CrossFit can become a more efficient system for preparing athletes for competition.

 

 

Resources Utilized:

 CrossFit Journal 

   - Glassman, G. (2002). "Foundations" 

   - Glassman, G. (2003). "What is Fitness?" 

   - CrossFit Training Guide (2005). "Theoretical Hierarchy of Development"

 

   - Rippetoe, M. & Kilgore, L. (2006). Practical Programming for Strength Training

   - Bompa, T.O. & Buzzichelli, C. (2019). Periodization: Theory and Methodology of Training

   - Kraemer, W.J., & Zatsiorsky, V.M. (2006). Science and Practice of Strength Training

 

   - Ericsson, K.A. et al. (1993). "The Role of Deliberate Practice in the Acquisition of Expert Performance." Psychological Review, 100(3), 363-406.

 

   - Stone, M.H. et al. (2007). "Periodization: Effects of Manipulating Volume and Intensity." Journal of Strength and Conditioning Research, 21(3), 835-847.

 

   - Meeusen, R. et al. (2013). "Prevention, Diagnosis, and Treatment of the Overtraining Syndrome." European Journal of Sport Science, 13(1), 1-24.

 

   - Winchester, J.B. et al. (2011). "Eight Weeks of Ballistic Exercise Improves Power Independently of Changes in Strength and Muscle Fiber Type Expression." Journal of Strength and Conditioning Research, 25(8), 2278-2286.

 

   - Halson, S.L. (2014). "Monitoring Training Load to Understand Fatigue in Athletes." Sports Medicine, 44(S2), 139-147.

Unlocking Your Full Potential: A Personal Guide to Improving Exercise Programming

Introduction:

I embarked on my fitness journey many years ago.  Through the years I’ve come to realize that effective exercise programming is more than just a series of workouts or what the newest fad system is – it's a thoughtful and strategic approach to reaching goals. In this guide, I'll share the key strategies that have helped me enhance my workouts and elevate my overall fitness experience.  

Before I dive into those strategies, I wanted to give a little background.  I’ve trained like a football player, rugby player, and Crossfit Athlete.  Through the years I have been exposed to a variety of programs and methodologies which have broadened my understanding of exercise programming and allowed me to plan for athletes and patients at all skill levels.  However, when planning for myself I have needed expert eyes to find the flaws in my own mechanics and programs.  Work with a lifting partner, coach, etc.  Someone you trust to help you with this process.  

Setting Clear Goals:

Before I dive into the world of exercise programming, I make sure to define my fitness objectives. Whether I'm looking to build muscle, improve endurance, or increase power production, having clear goals shapes my workout routine and keeps me motivated throughout this journey.  Once I have a goal in mind this helps to aim my efforts and where I need to start.

Understanding My Body:

Taking into account my fitness level, existing health conditions, and personal preferences is crucial when designing my exercise program. Tailoring my workouts to my body's capabilities and limitations is key for achieving long-term success.  Being realistic about what time you have available to train and recover needs to be taken into consideration.

Incorporating Variety:

I've learned to avoid workout monotony by introducing a variety of exercises into my routine. This not only prevents boredom but also challenges different muscle groups, promoting balanced development and reducing the risk of overuse injuries.  If you can consistently challenge your weaknesses with variety while staying efficient you are on the right track.  How boring is it to look at a sheet and see squats 5x5 for 4-6 weeks?

Embracing Progressive Overload:

I've embraced the concept of progressive overload, gradually increasing the intensity of my workouts to stimulate continuous improvements. Whether it's adding weight, increasing repetitions, utilizing bands, or adjusting rest intervals, this principle is fundamental for building strength and endurance over time.  If you aren’t utilizing this you will simply see no improvement.  

Prioritizing My Recovery:

Understanding that recovery is as important as the workout itself, I ensure I allow enough time for my muscles to recover by incorporating well-deserved rest days into my schedule. Adequate sleep, hydration, and proper nutrition are also crucial components of my effective recovery plan.  You may also see me using my infrared sauna or cold plunge as adjuncts to my recovery process as well.

Listening to My Body:

Paying attention to signals from my body, such as fatigue, soreness, or pain, has become a priority. I adjust my exercise program accordingly to avoid overtraining and reduce the risk of injury, recognizing that rest and recovery are crucial elements in achieving long-term success.  I have been utilizing data from fitness trackers to get more of an insight to this over the past 3 years.  Seeing how prepared I am for strain that day has allowed for improved planning to my workout programs. 

Keeping Track of My Progress:

Maintaining a workout log to track my progress has become a motivating habit. Monitoring my achievements not only provides a sense of accomplishment but also helps me identify patterns and make informed adjustments to my exercise program.  When I test my programs I look back through my notebooks to see where I can make improvements in order to target my goals more effectively.  This also allows me to build a list of exercises I have listed as “testers” or “builders”.  This little tip from Alex has really allowed me to tailor what exercises make my main lifts sky rocket.  For example, I know that if my good morning weight continues to go up I am looking at a potential PR on my back squat and my deadlift.  

Staying Informed:

I make an effort to stay updated on fitness trends, new research, and innovative training techniques. This knowledge enhances my exercise programming by introducing new elements and methods that better align with my goals.  I consistently read through the NSCA Journal of Strength and Conditioning, Crossfit articles, and social media to see what strength coaches are working on.  Do I use all of this in my programming?  Nope.  This just allows me to see if I can make any adjustments based on new evidence.  

Seeking Professional Guidance:

Recognizing the value of professional insight, I've consulted with a variety of fitness professionals, Physical Therapists, and Strength and Conditioning coaches. The insight provided from our interviews and my co-hosts has been invaluable.  Their expertise has helped me critique and design a plan that addresses my specific needs, ensuring optimal results while minimizing the risk of injury.

Conclusion:

Improving my exercise programming involves a combination of goal-setting, adaptability, and a commitment to continuous improvement. By incorporating these strategies into my fitness routine, I not only enhance my physical performance but also cultivate a sustainable and enjoyable approach to exercise. Remembering that the key to success is consistency and a willingness to evolve as my training journey progresses keeps me motivated on this personal and transformative path.  Should you have any questions about starting your own programming in your training journey please reach out!  I am always open to discussions and have plenty of books or people to point you towards.  

-Lou 

Lifting with a Rounded Back…

Introduction

In the world of weightlifting and strength training, you've probably heard the age-old advice: "Never lift with a rounded back.” While this conventional wisdom has been drilled into the minds of many fitness enthusiasts, there's a growing debate about whether this rule is absolute. In this blog post, we'll explore the truth about lifting with a rounded back, looking at when it's acceptable, when it's dangerous, and how to do it safely.

Understanding the Anatomy

To discuss lifting with a rounded back, it's crucial to understand the mechanics of your spine. Your spine is made up of several vertebrae, each with its natural curvature. When we talk about a "rounded back," we typically mean a flexed position of the spine, which is the opposite of the natural arch or extension, lordosis, in the lumbar region.  Situated between each pair of vertebrae are intervertebral discs. These discs act as shock absorbers, cushioning the spine and allowing for movement. Each disc consists of a tough, fibrous outer layer called the annulus fibrosis and a gel-like inner core called the nucleus pulposus.  As we move into the flexed position we load the vertebral bodies and discs of the spine.  Moving beyond what these structures are capable of tolerating can lead to injury such as herniated discs.  

When It's Acceptable

1. Flexion-Tolerant Exercises: There are certain exercises where it's acceptable to lift with a rounded back. Movements like the deadlift or the bent-over row naturally involve some degree of spinal flexion. “Neutral spine” is sometimes considered to be one single point in the set-up but may vary from person to person so defining a “neutral range” may be more appropriate.  As the loading of the deadlift occurs people will experience losses of the starting position but can complete the lift with rounding in the back.   

2. Adaptation Over Time: Some seasoned lifters who have gradually built up their strength and resilience may handle spinal flexion better than beginners. They've adapted their bodies to tolerate this type of stress.  For example, let us use the deadlift again.  This type of adaptation could be starting in neutral and tolerating loss of position into flexion of the spine or starting and completing the lift in a flexed position.  The point is building this tolerance through smart programming.  With this lifters can safely make advances in lifting with the rounded position if more advantageous to them.  

When It's Dangerous

1. Poor Form: Lifting with a consistently rounded back and an inability to brace the core properly is a recipe for disaster. This places excessive stress on the spine and surrounding structures, increasing the risk of injury.  Learning to create a core brace enhances the stability of the spine and may be further enhanced with a weightlifting belt.  I would recommend learning how to create abdominal tension but the core is more than simply the abdominals.  

2. Heavy Loads too soon: Trying to lift heavy weights with a rounded back can lead to serious injuries, such as herniated discs or muscle strains. It's crucial to prioritize proper technique when lifting heavy loads including bracing and a progressive tolerance to loading in this position.  Ego lifting and attempting lifts loads you aren’t ready for only leads to disaster.

How to Lift with a Rounded Back Safely

1. Focus on Core Strength: Strengthening your core muscles is essential for stabilizing your spine during exercises. A strong core can help mitigate the risk associated with rounded back lifting.  Training the obliques, spinal erectors, and rectus abdominis to name a few.

2. Progressive Overload: If you want to incorporate exercises that involve spinal flexion, start with lighter weights and gradually increase the load as your body adapts.

3. Use Proper Technique: Always prioritize proper lifting technique. Work within the neutral spine range as much as possible and only allow controlled and limited flexion when necessary.

4. Consult a Professional: If you're unsure about your form or how to incorporate rounded back lifting into your routine safely, consider consulting a qualified fitness trainer or physical therapist.  I may know a few.  

Conclusion

Lifting with a rounded back is not an absolute taboo in the world of fitness, but it should be approached with caution and only in specific contexts. Understanding when it's acceptable and when it's dangerous is crucial for your safety and long-term well-being. Always prioritize proper technique, core strength, and gradual progression when considering exercises that involve spinal flexion. Remember, safety should always come first in your fitness journey.

Just a few articles to look into:

https://pubmed.ncbi.nlm.nih.gov/33799053/

https://pubmed.ncbi.nlm.nih.gov/2954217/

https://pubmed.ncbi.nlm.nih.gov/31775556/

The Evolution of Physical Therapy: Transitioning from HEP to Programming and Periodization

Introduction

Physical therapy has come a long way over the years, evolving to encompass a wide range of techniques and approaches to help patients recover from injuries and improve their overall well-being. However, I believe one significant shift in this field, greatly needed, is the move from Home Exercise Programs (HEP) to more structured programming and periodization. In this blog post, I will explore why physical therapists should embrace this transition and how it can benefit both therapists, strength and conditioning coaches, and their patients.

The Limitations of Home Exercise Programs (HEP)

Home Exercise Programs have been a fundamental component of physical therapy for many years. They provide patients with a set of exercises to perform on their own outside of their therapy sessions. While HEPs serve a purpose, they do have their limitations:

1. Individualization: HEPs often provide management to the current symptoms but how many times have you heard a PT say “Perform this every day!”. Patients may have different needs, abilities, and progress rates, and HEPs may not address these individual factors.  

2. Compliance Issues: Many patients struggle with adherence to HEPs. Without regular supervision and guidance, they may perform exercises incorrectly or inconsistently, leading to suboptimal results.

3. Limited Progress Tracking: It can be challenging to track a patient's progress solely through HEPs. This makes it difficult to make necessary adjustments to their treatment plan.

The Advantages of Programming and Periodization

Transitioning from HEP to programming and periodization in physical therapy brings several benefits:

1. Personalized Care: Creating a structured program allows physical therapists to tailor exercises and treatment plans to individual patient needs, goals, and progress.

2. Better Progress Tracking: With programmed workouts, therapists can monitor patient progress more effectively, adjusting exercises as needed to ensure continuous improvement.

3. Improved Adherence: Patients are more likely to stick to a structured program when they have a clear roadmap and ongoing support from their therapist. This results in better compliance and better outcomes.

4. Long-Term Health and Wellness: Programming and periodization isn’t just about treating injuries. They can also focus on reducing risk for future issues and promoting long-term health and wellness.

Steps to Transition from HEP to Programming and Periodization

If you're a physical therapist considering this transition, here are some steps to help you get started:

1. Assess Patient Needs: Conduct thorough assessments to understand your patient's condition, goals, and limitations towards the end of your Physical Therapy program.

2. Develop Individualized Programs: Create customized exercise programs that take into account your patient's unique needs, progress, and preferences.  

3. Set Clear Goals: Establish specific, measurable, and attainable goals with your patients to keep them motivated and engaged.

4. Provide Ongoing Support: Regular check-ins and adjustments are essential to ensure patients are on track and making progress.

5. Educate and Empower: Educate your patients about the importance of their exercises and empower them to take an active role in their recovery and well-being.

If you are unsure where to begin on creating these types of programs I highly suggest sitting down with a personal trainer or strength and conditioning coach.  Getting hands on experience can be one of the best ways to learn and understand how to implement these types of programs with your own patients.  Furthermore, looking into particular books for guidance on writing programs may also be a good place to start.  If you want some resources to look into please reach out!

Incorporation of the Strength coach into the transition:

To further enhance the benefits of structured programming and periodization in physical therapy, consider involving a strength coach in the patient's treatment plan. Here's how they can contribute:

1. Specialized Expertise: Strength coaches are experts in resistance training, muscle development, and performance enhancement. They can design and collaborate on the creation of strength and conditioning programs that complement the rehabilitation process.

2. Seamless Transition: Collaboration between physical therapists and strength coaches ensures a smooth transition from rehabilitation to fitness training. Patients can continue their journey towards improved health and performance.

3. Holistic Care: A multi-disciplinary approach, including the expertise of a strength coach, addresses both the recovery from injuries and the enhancement of physical fitness. This approach results in more comprehensive patient care.

Conclusion

The transition from Home Exercise Programs to programming and periodization in physical therapy, along with the inclusion of a strength coach, represents a significant step forward in patient care. It enables physical therapists to deliver more personalized, effective, and engaging treatment plans, ultimately leading to better outcomes and long-term wellness for their patients. By collaborating with a strength coach, therapists can provide a holistic approach that not only heals but also enhances physical performance and overall well-being. This approach empowers individuals to achieve their health and fitness goals while reducing chance for future injuries, promoting a higher quality of life.