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Bouncing Back
4 Tips to Working With Lower Back Pain
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
One-Hour Workout: Revving Your Swim Engine
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