Episode Summary
Coming back from an injury can be frustrating, and it’s easy to push too hard too soon. In this episode, Craig and Alex break down the best strategies for progressing your workouts safely after an injury so you can train hard without setbacks.
They cover:
- The Three Training Standards – Rehab, Exercise, and Performance
- How to Know Which Standard You’re In – Why skipping steps leads to setbacks
- Key Tools for Managing Progression – Feedback loops, taping, and exercise modifications
- The Role of PTs vs. Strength Coaches – Finding the balance between recovery and progression
- Common Mistakes When Returning from Injury – Why pushing too hard, too soon will keep you stuck in an injury cycle
Alex tries to prove he’s in the Performance Standard, but Craig isn’t convinced. Who wins? Watch to find out.
Key Takeaways from This Episode
The Three Training Standards
Before returning to full training, it’s essential to understand which phase you’re in:
- Rehab Standard – Your tissue capacity is lower than your exercise capacity, making injury recurrence likely. The focus is on rebuilding tissue strength and resilience.
- Exercise Standard – You’ve stabilized your injury, but still need to improve strength, endurance, speed, or coordination to train consistently.
- Performance Standard – You’re fully recovered and ready to push limits and maximize performance.
Why This Matters: Skipping the rehab standard or ignoring key warning signs often leads to repeated injuries, keeping you stuck in a frustrating cycle of setbacks.
The Best Tools for Returning to Training Safely
Coming back from an injury requires smart progression. These tools help you train without reinjury:
- Key Sign Feedback Loop – A system for tracking pain triggers and monitoring progress.
- Artificial Stabilization – Taping, bracing, or external support to protect weak areas while training.
- Regression, Lateralization, Progression (RLP) System – A method for modifying exercises based on your current ability.
- Home Plan & Recovery Work – Rehab doesn’t stop when the pain goes away. Continuing key exercises prevents setbacks.
How to Progress Without Reinjuring Yourself
Effective progression isn’t just about adding more weight. The key is to increase stress on the body gradually while ensuring your tissues can handle the load.
Ways to progress:
- Increase Load – Add weight in controlled increments.
- Increase Volume – More reps or sets, but only when pain-free.
- Increase Frequency – More weekly workouts, with adequate recovery.
- Increase Intensity – Higher effort, but not at the cost of tissue health.
- Increase Complexity – Introduce more advanced movements once the body is ready.
- Monitor Key Signs After Workouts – If there’s no pain or lingering soreness, progression is appropriate.
Alex was eager to return to high-level performance training—until Craig reminded him that his wrist is still his biggest limitation. Sometimes, the hardest part of training is knowing when to hold back.
Common Training Mistakes After Injury
Many athletes and experienced exercisers make the same mistakes when coming back from an injury. The most common include:
- Pushing too hard, too soon – Just because the pain is gone doesn’t mean your body is ready for full training.
- Ignoring key signs – Symptoms might not appear immediately, but the tissue may still be at risk.
- Skipping rehab work – Stopping corrective exercises too early often leads to reinjury.
- Focusing only on one area – Strength alone isn’t enough—coordination, endurance, and mobility also matter.
The Role of a Physical Therapist vs. Strength Coach
Both professionals play an important role in injury recovery and progression.
Physical Therapists (PTs):
- Help identify the cause of injury and provide strategies for preventing recurrence.
- Teach feedback loops so you can monitor progress and adjust training as needed.
- Guide early rehab with tissue-specific exercises and mobility drills.
Strength Coaches:
- Focus on training progression and performance development.
- Ensure you don’t stagnate in training while avoiding reinjury.
- Push limits safely, ensuring continued progress.
The Best Approach: Work with both a PT and a coach. The PT ensures tissue health, while the coach drives performance. This collaboration allows for steady progression without unnecessary setbacks.
Take Action: How to Make Real Progress in Training
If you’re returning from an injury, these steps will help you stay on track:
- Determine your training standard – Are you in Rehab, Exercise, or Performance?
- Monitor key signs – Use feedback loops to assess tissue response to training.
- Modify intelligently – Use the RLP system to adjust workouts based on how your body feels.
- Work with professionals – A PT helps manage injuries, while a coach pushes progression.
