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PAIN TO PERFORMANCE: KNEE REHABILITATION
Pain To Performance: Knee Rehabilitation is designed to help you eliminate knee pain and get back to full performance through building mobility, stability and strength through your lower body, pelvis and trunk. The programme is intended for anyone past the acute stage of injury, signed off from further investigation and who consents to partake in the next phase of rehabilitation.
PAIN to PERFORMANCE
The knee joint is stuck in the middle of the foot and hip, meaning it is subjected to their movement deficits/load with vast potential for overload. Controlling this requires the tissues surrounding the knee joint to be strong, mobile and stable. Pain To Performance: Knee Rehabilitation delivers 6 weeks of effective and motivating training, enabling you to understand what underpins knee function, continue progressing with your fitness and bulletproof your knees for a pain-free future.
3-Phase REHAB PROGRAMME
The programme is divided into three phases, with integrated tolerance testing to see you progress with quantifiable results:
- Week 1-2: Structural strength;
Build stability and foundational strength - Week 3-4: Progressive strength;
Introduction to dynamic and reactive patterns - Week 5-6: Loading tolerance;
Surpassing previous levels of performance
Follow the Movement
![[Part 4] What is POWER ENDURANCE?
Whilst Strength Endurance is working moderately over prolonged periods, Power Endurance is about working hard over shorter periods.
Efforts tend to feel repeatable but not sustainable for around 10 minutes, depending on the execution.
The key benefits of Power Endurance training are;
- Improves capacity to work at higher outputs
- Improves the body’s efficiency to work under fatigue or in the presence of lactic acid
High-intensity circuit training or intervals are an effective way to build your Power Endurance. An example could be a 500m row at an intensity you couldn’t complete more than 5 rounds of without dropping power. This level of work requires a 1:2 work:rest ratio.
If you’re looking to compete in functional fitness comps or perform well in metcons - you’ll want to improve your Power Endurance!
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