How Dave went from back pain to deadlifting 355 and running marathons
Are you someone who struggles with aches and pains such as back or knee pain that stop you from lifting, running, and doing the things that you love in the gym…that was Dave too. Let me share how I helped Dave train hard in the gym around his injuries and eventually allowed him to get out of the mess he was in.
Dave’s background:
A 15-year veteran of the Canadian Armed Forces, Dave grappled with severe back pain and recurring knee issues that began hampering his training regimen and even ordinary tasks, such as caring for his son. In 2016, driven by his frustration with the lack of progress, Dave sought my guidance. We've been a team ever since.
While Dave still faces occasional back and knee challenges, the severity of his pain is a far cry from his past struggles. Remarkably, over the past few years, Dave has achieved pain-free deadlifts of 355 lbs, finished several marathons, completed an Ironman, and partaken in sports like hurling and BJJ — activities previously beyond his reach.
Dave's story is a testament to the systems I put in place which extend far beyond the limited hours spent in the gym each week.
Disclaimer: Pain is a highly individual and complex issue. While I can't assure that my approach is universally applicable or assert that I was the sole contributor to Dave's progress, our collaboration helped many areas of potential improvement. As these were addressed, we saw a marked improvement in Dave's condition. I trust you'll find these insights beneficial.
Under the Hood: A Comprehensive Approach
Achieving peak performance or recovering from an injury involves much more than just your training program. It's crucial to consider nutrition, lifestyle, recovery, and mindset. These elements were key in helping Dave realize significant progress, which is why they form the foundation of my Endur5 Assessment Process.
In Dave's case, our initial focus was:
Intensity Control: Dave's former training regimen was overly strenuous for his abilities and situation. It caused undue stress on his body and hindered his recovery. Toning down the intensity was our first step.
Sleep Optimization: Improving sleep quality dramatically enhances the body's ability to recover. By adding an extra 30 minutes, and eventually an hour, of quality sleep each night, Dave's recovery process improved significantly.
Nutrient-Rich Diet: Dave's fasting protocol, though not inherently problematic, hindered his ability to meet nutrient targets. Our focus shifted to prioritizing protein, and micronutrients, and aligning energy intake with activity levels.
Recovery Enhancement: Dave's aerobic capacity was less than ideal, affecting his recovery from both gym and non-gym stressors. Improving this became a priority.
Mindset shift: Being in pain for a long time, it can be frustrating to show up at the gym and face all the limitations of our injury. We had to shift Dave’s focus and effort towards the thing he was able to do and avoid emphasizing the limitations he had. Also welcoming the opportunity to work on his limitations, which he would have kept neglecting had he not been injured. A simple shift with massive implications
Assessing Dave's Movement & Performance Starting Point
Each journey starts with a thorough understanding of the individual's starting point, which for my clients means going through the Endur5 Assessment Process.
In Dave's case, a performance-based evaluation revealed several areas that needed attention:
Midline Strength and Endurance: Dave's "midline" — all the muscles around his spine, extended to the hips and ribcage — was limited in strength and endurance in every direction.
Hip Mobility: His range of motion in the hip joints was restricted across all planes of movement.
Single Leg Strength: A noticeable weakness in single leg strength relative to bilateral movements.
Hamstring Strength: Dave's hamstrings were notably weaker, impacting his overall lower body strength.
Deadlift Pain: Any attempt at deadlifting resulted in lower back pain, we had to proceed with extreme caution here at first.
This comprehensive assessment allowed us to identify Dave's primary challenges, forming the basis for a tailored training plan to address each one.
Strategizing for Success: Tailoring Dave's Training Plan
We started by integrating Dave's training into his life through my Efficiency Engine, accommodating his other priorities and responsibilities. With room for three 60–90 minute quality training sessions per week and ambitious goals, we prioritized his most crucial need: back rehabilitation.
Key Training Principles:
Initially, Dave's training centered on the fundamentals:
Strength Progressions
Mobility exercises for hip and upper back
Specific strength work for glutes, hamstrings, lower back, and core
We gradually reintroduced deadlift progressions into his routine, adjusting the movements for a pain-free experience:
Single Leg and Romanian variations
Reduced range of motion variations
The first time Dave attempted a deadlift-like movement, he was on blocks with a controlled range of motion, fostering confidence in the movement.
The point here is that the introduction to the movements was made in a few different phases, from less stressful on his back to more stressful and similar to the deadlift.
A Glimpse Into a Training Session:
Dave initially followed an A/B training split over two weeks. A strength-focused training day initially looked like this:
Prep Work: Focusing on his movement limitations
A: Back Squats @40X1; 5 reps @ pain-free load x 3 sets; rest 3 mins
B1. Left Dumbbell Lateral Box Step Down; 10-12 reps x 3 sets; rest 60 sec
B2. Right Dumbbell Lateral Box Step Down; 10-12 reps x 3 sets; rest 90 sec
C1. Dual Dumbbell Bench Press; 8-10 reps x 4 sets; rest 90 sec
C2. Barbell Seal Row; 8-10 reps x 4 sets; rest 90 sec
D: Every 90 sec x 6 sets:
Set 1 - Sorenson Hold; 30-45 se
Set 2 - Feet Elevated Stir The Pot; 30-45 sec
*Adjustments and progressions were made weekly based on his results and feedback
The workout plan is placed last in this article intentionally. While it's crucial, focusing on lifestyle aspects yields better training results. Getting to the gym is the easy part for most, but making holistic changes is what drives success.
I hope you got some good insights out of this. If you need assistance or have any questions, don't hesitate to reach out.
-LPCB
