T Nation

Frequency Modification for Lower Body


#1

Hi Jim,

My orthopedic recommends that I cut back on lower body work to allow for my IT band/medial glute strain to heal.

Would it be ok to program lower body only one day a week, but still have a bench and a press day? Let me know your thoughts on this:

I begin each workout with Agile 8 (modified a bit to include my physical therapy regiment) and jump rope x500, and 3x5 med ball slams/throws (told not to box or long jump until strain is gone)

Tuesday
PRESS 5/3/1 + (currently doing up/down+ ladder, but switching next cycle to TM max reps)
Weighted Chins 50 total reps
Weighted Dips 50 total reps
Face pulls 100 total reps

Thursday
Squat/Deadlift day (alternate each week) 5s Pro - was doing up/down ladder, but going to drop it on lower body to reduce volume
5x5 FSL (opposite exercise as main)
Abs circuit x2-4 (strong abs from 2nd edition)

Saturday
BENCH 5/3/1 + (currently doing up/down+ ladder, but switching next cycle to TM max reps)
Dumbbell Rows (I alternate each week with kroc or strict)
Dumbbell Bench 50 total reps
Barbell Curls 3x10
Rear/mid delts x100 total reps

I walk 2 miles twice a week and sprint twice a week, although sprints are only for 40 yards x10 on a track per my physical therapist. Hill sprints are out for now.

Is this an acceptable modification or do you recommend I follow a twice a week lifting template instead (I’m 38, if that matters).

You may recall replying to a thread I created concerning hip bursitis several weeks ago… Well, it’s not that (which is good), but instead an IT band strain around my medial glute.

Thanks


#2

I’ve searched this forum for similar questions and haven’t found any. Does anyone know if it’s ok to do the above or should I switch entirely to one upper and one lower in a 2x2x2 fashion?


#3

I dont know the answer to this, I’m afraid. I do however think the 2x2x2 program sounds like something that would be a smart decision in the type of circumstance. It reduces the frequency and insures that you have programmed time for mobility (even though it should be a standard in the 531).

This is just my thoughts, but I’d like to hear the answer!


#4

I’ve been following my proposed schedule for 2 weeks now and it’s been working out ok. For lower body I’m just doing the required reps, however. I started dry-needling with my physical therapist twice a week and the soreness from it makes it nearly impossible to do more volume. Just yesterday they literally stuck needles 2-3 inches deep into my vastus lateralus, rectus femorus and medial glute. The original pain wasn’t necessarily debilitating, but I started this regiment to get out in front of a potential hamstring or quad pull/tear.

An example this 3s week was that I did FSL 3x5 Squats followed by deadlifts 5/3/1, but did the up down ladder for only the required reps. My “hard conditioning” has turned me to the exercise bike sprints - my rehab schedule has shaped my 5/3/1 schedule, and running or jogging is out until the tension is gone from my right leg knot where the 3 muscles mentioned tie into the IT band.

Monday
Physical Therapy Dry needing
Bench 5/3/1
Dumbbell rows 50-100 reps
face pulls 100 reps

Tuesday
mobility and .5 - 1 mile walk
bike sprints

Wednesday
mobility
Squat or Deadlift 5/3/1
FSL (opposite exercise 3-5x5) - squats always first exercise
abs/lower back 50-100 reps

Thursday
Physical Therapy Dry needling
Mobility and .5-1 mile walk

Friday
mobility
Press 5/3/1
chins/pullups 50-100 reps
mid/rear delts 50-100 reps

Saturday
mobility and bike sprints

Sunday
mobility and .5 - 1 mile walk

My goal with this schedule is to continue to get stronger in upper body while not losing lower body strength and avoiding a “serious” injury.