Simple Rehab Protocol To Recover Quickly From Injury

Start with Isometric Exercises

30 seconds, anywhere from 4-10 sets. Isometrics must be done at joint angle that specifically strengthens the affected tissues.

Then do Heavy Isotonics

This means lifting, Heavy as possible, SLOW rep speed, stable exercises only 

And finally, do Explosive/Elastic Exercises

Must already have done 1,2 and demonstrated progression. Rate of Force Development and dynamic stability emphasis. This is a general protocol, the specifics will vary case by case.

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