How to Modify a Workout for Injury (sample inside)

I shared in an article yesterday about how I trained hard all year for the Spartan Ultra Beast in Lake Tahoe last weekend.

I completed about 10 miles, then tore my pec going over a wall, and was knocked out of the race.

It’s disappointing, but I am going to focus on staying positive, staying fit how I can, and coming back stronger in the future.

I thought as a follow up, I’d share what a workout might look like if you’re modifying it for / working around an injury.

Now obviously, different people are working with different limitations.

So this workout isn’t so much for you to actually do as written, but more as an example of how you most certainly can tweak a workout – with expert guidance – and still get a great session in.

A huge mistake I see people make is, they get injured, and they just STOP.

They do nothing.

They get in their head and figure all hope is lost. Or maybe it’s an excuse to do nothing. Or who knows what other reasons they have.

Bottom line is, I believe that in the majority of cases, that is a huge mistake.

Because most of the time, you CAN keep training. You just need to modify your workouts to work around the injured area, kind of like this:

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Total Body Strength + Met-Con Workout
*modifed for injured left shoulder

WARM UP

bodyweight squats – 10
single-arm inverted rows – 10
box step ups – 5 per leg
single-arm push ups, high incline – 5

2 rounds, minimal rest

PAIR 1

barbell RDL – 5
single-arm DB bench press – 10

3 rounds, rest 30 seconds between exercises and 60 seconds between rounds

PAIR 2

box step ups – 10 per leg
single-arm KB clean and press – 5

3 rounds, rest 30 seconds between exercises and 60 seconds between rounds

FINISHER

intervals on stationary bike
:60 hard (8/10 intensity level)
:60 easy (4/10 intensity level)

do 8 rounds total

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There you have a total body strength / metabolic conditioning workout, modified for an injured left shoulder.

Again – I wouldn’t suggest you necessarily do today’s workout exactly as written, unless you have the exact same injury and are in the exact same stage of recovery as I am – which is unlikely.

It’s more to show that, hey – you CAN and SHOULD work around injuries.

But be sure to do it in an intelligent and safe way.

If you need help with this, click here to contact us.

To your continued success! –

-Forest and the FVT Team

30 Day Performance Nutrition Diet (details inside)

Want to get my Performance Nutrition Diet for free? Check out the 28 Day Jump Start program … just in time to get lean for Halloween ==>> FVT 28 Day Jump Start

Overview

The Performance Nutrition Diet is simple.

The premise is to eat very clean, cut out all low-quality foods, and change your life.

You do this over the course of a 28 or 30 day Challenge.

You can optionally start re-introducing dairy, grains, etc back after the challenge.

But just try eating this way for 28 days. See how great you feel. You probably won’t want to go back! 😉

Performance Nutrition Diet

DO eat:

– lean proteins like beef, chicken, pork, and eggs
– lots of vegetables
– some fruit
– nuts and seeds
– healthy fats

Do NOT eat:

– Refined carbohydrates – bread, pasta, cereal, etc
– Processed foods
– Refined sugars
– Liquid calories (fruit juice, soda, and alcohol) (you CAN have an optional glass of red wine in the evenings) (you can also have a cup of coffee or two in the morning)

For additional details and considerations, a full sample 7 day meal plan that tells you what to eat and how to eat it, a complete meal prep guide, and more, check out the full Performance Nutrition Diet plan. You can get it free right now with enrollment in our 28 Day Jump Start program => FVT 28 Day Jump Start

Here’s to getting lean for Halloween! –

-Forest and the FVT Team

????☠️ “Lean for Halloween” – 28 Day Jump Start ????☠️

Get Lean for Halloween! – new 28 day training program now accepting applications:

We are looking for 22 more Sacramento – area women and men to join us.

This is specifically for new and returning (been away from FVT for at least 90 days).

Have You Heard Of The Summer + Holiday Double Whammy?

The summer is filled with BBQ’s, vacations, lots of gatherings with friends and family … and usually a little too much indulging.

And then in just a few months comes Thanksgiving and Christmas, which includes even more …

The reason Fall is sooo important is that strategic placement between summer and the holidays.

(We all know inside getting back at it won’t be any easier in January. Admit it.)

By ignoring the fall window, your body gets hit with the Summer + Holiday “Double Whammy”. This can put you behind the eight ball, as it were, when it comes to your health.

So … if your fitness (and nutrition) took a back seat this summer, we’re here to do something about it …

We are running a 28 Day “Lean for Halloween” fitness program.

You’ll get the personal workouts, the coaching, the done-for-you meal plans … everything you need to get, and stay, in top shape this fall.

Reply to this message. We’ll reply asap to learn a bit more about you and your goals, and to give you more info on the program and go from there.

Look forward to hearing from you!

-Forest and the FVT Team

Foundations Week

I have been working on a book (The CORE Kettlebell Challenge, due out this fall, stay tuned!) for almost two years.

It’s a 40 day kettlebell program designed to help you lose fat, gain lean muscle, and improve performance with just a single kettlebell and about 20 minutes per day.

But one thing I have you do when you’re getting started in that program is what I call a “Foundations Week”.

You start slow, work your kettlebell form, and learn how to do the different exercises safely and effectively, BEFORE ramping up the intensity.

Honestly, this is an ideal way to get started with a fitness program.

And this is exactly what we do with our Foundations / Beginner Boot Camp.

This is a program specifically for women and men who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.

— Want some extra time to focus in and learn proper technique.

— Are coming back from an injury, and want to make sure they start things on the right track.

You get 28 days of workouts, extra individual attention at the start, a full meal plan to follow, before / after body comp assessment – the works!

But, the program is ending soon, and we won’t be running it again until next year.

So if you’re interested, shoot us a message for details at the link below, and we’ll get back to you ASAP: http://bit.ly/fvtfoundations2019

Look forward to hearing from you!

– Forest and the FVT Team

20 going, 71 interested

This Saturday, September 7th at 10am, we will be hosting a special charity boot camp / adoption event benefiting the Sacramento SPCA.

On the FB Event page here: https://www.facebook.com/events/343321513274490/

As I write this message, we have 20 marked as “going”, and 71 as “interested” – awesome!

Here’s the deal though – we can fit 30 people max for a single boot camp workout at our 1530 X Street location.

So, if you want to make sure you get in:

1 – RSVP and mark yourself as “going” on the FB event page here, so we know how many people to expect, and can plan a great event: https://www.facebook.com/events/343321513274490/

2 – Show up early to grab your spot.

This special event is open to ALL – we’ll be doing one of our signature kettlebell boot camp workouts and having a great time.

We’ll do one of our signature kettlebell boot camp workouts from 10-1045, and then have time afterwards to meet the animals.

Look forward to seeing you there!

-Forest and the FVT Team

20-Minute Labor Day KB Workout

It’s Labor Day in the US.

According to DOL.gov:

“Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.”

If you have the day off, that means you probably have a little extra time to get in a workout.

The workout below is what we’re doing this morning at FVT …

20-Minute Labor Day KB Workout

Do as many reps as possible of each exercise in 40 seconds. Rest for 20 seconds between moves. Do 4 rounds total:

– KB squat-to-press (switch hands each round)
– hanging knees raises (beginner) or toes-to-bar (advanced)
– KB swings
– burpees
– recline rows (beginner) or pull ups (advanced)

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Foundations / Beginner Boot Camp

We are running our Foundations / Beginner Boot Camp program this month.

This is a program specifically for women and men who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.

— Want some extra time to focus in and learn proper technique.

— Are coming back from an injury, and want to make sure they start things on the right track.

You get 28 days of workouts, extra individual attention at the start, a full meal plan to follow, before / after body comp assessment – the works! ????

Shoot us a message for details at the link below, and we’ll get back to you ASAP:

==>> Foundations / Beginner Boot Camp