Ryan Mitchell presented a monthly workshop on preventing injuries through general physical preparedness, prehabilitation, and rehabilitation. He has over 10 years of experience as a trainer and recommends short extra workouts 1-3 times per week focusing on weak areas like the lower back, as well as daily prehab and mobility work to strengthen the body and prevent injuries from hindering goals. Proper recovery through techniques like foam rolling, contrast baths, and nutrition is also key to continued training success.

1. “No Pain = All Gain”
Monthly Workshop # 1
Presented by Ryan Mitchell, Evolution Fitness Centre

2. Program Mission
To educate and motivate our clients
and their guests with B.S. free
information to maximise results!

3. Who Am I And Why Should You Listen To Me!
• 10 yrs experience as a trainer
• Helped hundreds of clients
• Mentored and coached by AFL & NRL
strength & conditioning coaches
• National Powerlifting Champion 2008
• Trained with and around injuries for
over 15 years

4. The Problem
•
Setting a goal, working towards achieving that
goal only to be set back by injury or niggling pain
and discomfort.
-
Back Pain (lower)
Knee Pain
Shoulder Pain
Back Pain (middle/upper)

5. Program Design
• General Physical
Preparedness
– Your body’s work capacity.
– Your physical conditioning.
• Prehabilitation
– Doing work now to prevent injury later.
• Rehabilitation
– Preparation for the next workout.
– Mobility, nutrition, rest.

6. General Physical Preparedness
(GPP)
• “Train to train”
– You will always be held back by your weakest link.
– If your weakest link is your lower back, guess what..?!
• Build the foundation
- Your conditioning is like a pyramid. The bigger the base, the
higher the peak.
• Use special exercises to strengthen your weak point
• But first, you must be in shape!

7. GPP cont…
• The Injury Conundrum:
- If you are out of shape you will keep getting injured
- But if you keep getting injured, how do you get in better
shape?
- The Answer….Special Workouts
• You must “train to train”
“You must do special exercises for the lagging
muscle groups. But before you can pursue an
increase in volume by way of special exercises,
you must be in excellent shape.” – Louie Simmons

8. How to Train…to Train!
• Short 20-30 minute workouts
–
–
–
–
Address your weak points.
If you don’t address your weak points, don’t expect to improve.
Ideally 24 hours after a hard session.
Performed 1-3 times per week.
• Pick exercises to target 1-2 muscle groups
concurrently
- Want to target the lower back? Work on your abs and glutes.
- Pick any 2-3 exercises to work the abs and glutes. 2-4 sets of
10-20 reps each.
- Train for absolute max 30 minutes.

9. Extra Workouts
Standing Ab Crunch
Hip Pull Through

10. Extra Workouts
Leg Abduction
Back Raise

11. Extra Workouts
Band Good Mornings
Band Hamstring Curls

12. Train to Train
“The main purpose is restoration and
raising the weakest muscle groups up to
or surpassing the stronger ones.”
- Louie Simmons

13. Prehabilitation/Rehabilitation
“If it’s worth doing, do it every day.”
- Dan John

14. Prehabilitation vs Rehabilitation
• Prehab
– Doing the work now to prevent injury later
• Rehab
– It’s too late!?!?
– Not really, it begins at the end of each workout to prepare for the
next one.

15. What? Why? How? When?
• Prehab = Before
– Mobility to improve joint function (joint mobility).
– Stretching to improve flexibility (static, dynamic, PNF).
– Foam rolling to improve circulation.
• Rehab = After
-
Massage: Active Release Therapy (ART), myotherapy etc.
Hydrotherapy: pool, spa, sauna.
Hot/Cold Contrast Method: Hot shower, ice bath.
Ice.
Heat.
Nutrition.

16. What? Why? How? When?
• Ideal times to perform Prehab
–
–
–
–
Right before training (10-30 minutes).
Straight after training.
12-24 hour window after training.
Rest days.
• Ideal times to perform Rehab
– If you do enough prehab and conditioning, you won’t need much
rehab, if any!
– 12-24 hour window or rest days.

17. Injury: Fact of Life
• It’s inevitable you will have to deal with injury
• Deal with it!
• 3 types of injury
1)Hurt
2)Injured
3)F*cked Up
Don’t Get F*cked Up!

18. Tools of the Trade
Bands:
Ideal for extra workout
exercises, prehab, rehab and
stretching.
Ryan says: “Highly recommended”

19. Tools of the Trade
Foam Roller:
Ideal for prehab, rehab,
massage and circulation.
Ryan says: “Highly recommended”

20. Tools of the Trade
Half Foam Roller:
Ideal for prehab, rehab
Ryan says: “Highly recommended”

21. Tools of the Trade
Rumble Roller:
Ideal for more intense
massage during
prehab/rehab.
Ryan says: “Recommended”

22. Tools of the Trade
Massage Ball:
Ideal for prehab and rehab and
massage for specific areas.
Ryan says: “Highly recommended”

23. Tools of the Trade
Massage Stick:
Ideal for prehab/rehab less
intense massage
Ryan says: “Highly recommended”

24. Keys to Success
• Injury is part of your journey.
• Does not have to be the end of the journey or
delay it.
• Extra workouts to bring up weak links
• Prehab to prevent having to do rehab!