Conditioning For Life
Kevin R. Stone, MD
Injured or Not we want you to be an athlete in training and not a patient in rehab. If you view yourself this way fitness becomes a healthy addiction. We want you addicted to the endorphins, adrenaline, and pheromones that exercise produces.
I. Physical conditioning for Fitness
A. Goals
1. Reduce risk for cardiovascular disease, osteoporosis, and diabetes
2. Positively affect the soft and bony tissues of the body
a. Strengthen tendons, ligaments, and joint capsules
3. Increase stamina and have more energy
4. Optimize weight and boost self image
5. Improve functional level and decrease arthritis pain
II. Fitness Training not Strength Training alone
We have adapted from CrossFit a core strength and conditioning program based on performing constantly varied functional exercises at high intensities. It aims to increase an athlete’s ability to generate power and work with a broad range of movements and sports in both short- and long-duration activities.
The program is inclusive of all levels of athletes and it develops both ability and dominance in each of the ten fitness areas listed below. A complete, training program addresses each of these areas.
1. Cardiovascular/Respiratory Endurance – The ability of body systems to gather,
process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or a combination of muscular units, to
apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a
singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to
another. The ability to control the placement of the body’s center of gravity in
relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given
intensity.
process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or a combination of muscular units, to
apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply
maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a
singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to
another. The ability to control the placement of the body’s center of gravity in
relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given
intensity.
To achieve this balanced, fitness-ready state, this program uses a combination of Olympic and power weightlifting (dead lift, clean, squat, snatch, and jerk); elementary gymnastics (pull-up, muscle-up, dip, and handstands); and sprint-modality training. Traditional mono-structural, cardio-based training, and separated weight training does not adequately prepare athletes for the rigors of sports in which they typically have to be stable, strong, and powerful while at near-peak heart rates. Daily workouts should be short, intense, and constantly varied.
Athletic fitness is optimized and supported by sound, daily nutrition. Our philosophy is as follows: drink lots of water; eat meat, vegetables, nuts, seeds, some fruit, little starch and NO extra sugar. Keep intake to levels that will support exercise but not body fat.
The incorporation of this program into The Stone Clinic training program for patients is based on the fact that many patients can avoid surgery by becoming better athletes. Even with a joint injury, a fitness program can be developed to train around the injury. For surgery patients, our goal is to return them fitter, faster, and stronger than they were prior to being injured. Physical therapy is crucial to attain a full joint recovery and training is crucial to obtain full body recovery for successful return to sport. All patients at The Stone Clinic are introduced to these concepts.
III. Principles
1. Overload
a. Strength can only increase when a muscle performs workloads greater than
those previously encountered
2. Progressive resistance exercise (PRE)
a. Overloads the muscle, but only in a gradual manner
b. Avoids overtraining and fatigue
IV. Ten Cardinal Conditioning Principles
1. Warming up
- Always precede workouts with warm-up
2. Gradualness
- It takes 6 - 8 weeks to get into good condition
3. Timing
- Prevent overdoing--a tired athlete is prone to injury
4. Intensity
- "Quality, not quantity"
5. Capacity level
- Always stay within
6. Strength
- Develop as a means of producing greater endurance and speed
7. Motivation
- Vary workouts to keep motivation
8. Specialization
- Programs should include strength, flexibility and relaxation
9. Relaxation
- Aids in recovery from fatigue and tension
10. Routine
- Daily