Rugged Rehab and Strength LLC

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Rugged Rehab and Strength LLC

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03/04/2025

Powerlifters, Ready to Run Without Losing Strength?

Adding some miles can boost endurance without killing your gains—IF you do it right. 👇

💥 Here’s how to start:
✅ Warm up like a lifter – Hips, ankles, and glutes need prep!
✅ Run/Walk to build endurance – Don’t sprint out of the gate. Assess tolerance by a 1:1 or 1:2 run-walk interval for 10-15 minutes total.
✅ Keep lifting priority #1 – Running should support, not replace, your strength.
✅ Recover like an athlete – Sleep, food, and gradual progress matter. Adjust training plan accordingly as injuries such as shin, knee, and hip pain may arise.

Want to balance strength & running without burnout? Drop a 🏃‍♂️💪 in the comments or DM me for advice!

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Ready to schedule your appointment?
Schedule through the link in bio or
📧 ryan@ruggedrehabstrength.com
💻 www.ruggedrehabstrength.com

29/03/2025

Rugged Rehab Strength doesn’t just focus on short-term recovery, but aims to redefine how people approach strength and resilience, creating a foundation for lifelong performance and health.

| Strength Redefined |
This phrase emphasizes moving beyond the conventional understanding of strength as just physical power. It highlights a holistic approach where strength is reimagined to include functional movement, durability, and the ability to perform at one’s peak, even after injury. It’s about building smarter, adaptable strength that aligns with an individual’s goals and lifestyle—whether that’s hitting a powerlifting PR or hiking rugged terrain.

| Resilience Restored |
This conveys the process of helping clients bounce back from pain, injury, or setbacks. It underscores the idea that true resilience isn’t just returning to the baseline but becoming stronger, more confident, and prepared to handle future physical challenges. The word “restored” also acknowledges the journey of recovery and regaining the ability to live an active, empowered life.

13/03/2025

At Rugged Rehab & Strength, we believe true strength comes from building a solid foundation — one that not only helps you recover but empowers you to break past previous limits. Our 3-step process is designed to guide you from pain and dysfunction to performance and confidence.

RESET | Address the Root Cause |

We’ll start by identifying and addressing pain, movement restrictions, and imbalances that are limiting your strength. Through a thorough assessment, we uncover the underlying causes of your concerns — not just the symptoms. From there, we create a personalized plan to ensure these issues don’t hold you back again.

✅ Pain relief strategies
✅ Movement assessment and modifications
✅ Individualized mobility and stability drills

REBUILD | Restore Strength with Purpose |

Once pain and dysfunction are under control, we shift the focus to gradually restoring strength and power. This phase emphasizes proper technique, reinforcing movement patterns, and progressing with intentional strength work.

✅ Foundational strength-building exercises
✅ Focus on technique and movement mechanics
✅ Controlled progressions to rebuild confidence

RISE | Return Stronger Than Ever |

With a solid foundation in place, it’s time to push your limits. This phase is where you reclaim your strength, return to heavy lifting, and gain the confidence to excel in your sport.

✅ Performance-focused programming
✅ Return-to-lifting protocols
✅ Strategies to exceed past performance levels

At Rugged Rehab & Strength, we don’t believe in temporary fixes — we build strength that lasts. Whether you’re a powerlifter, barbell athlete, or someone seeking to regain control of your body, our 3-step process will help you move better, lift stronger, and perform at your best.

Do you have questions about pain, recovery, or lifting stronger? Leave a comment or send us a DM with “HELP” — let us help you feel and perform your best!

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🔑 Empowering athletes to be their strongest selves in the gym and life.

10/03/2025

🚨 Injured? DON’T stop training! 🚨

Many lifters tend to avoid certain movements when they're injured, but effective rehabilitation is about modification, not giving up. By managing your load and incorporating targeted exercises, you can maintain your strength while you heal.

✅ Adjust your weights and repetitions
✅ Modify your range of motion (ROM) and exercise variations
✅ Keep moving to stay strong

Dealing with low back, shoulder, or knee pain? Swipe through for effective rehab exercises that will help you stay on track!

Tag a training partner who needs to see this so they can get back to the gym!

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🔑 Empowering athletes to be their strongest selves in the gym and life.

30/01/2025

📌 Acute hamstring strains can happen during explosive lifts, fast transitions, or even when overreaching during training. Pain will be at the top of your hamstring/bottom of your glute. Here’s how to manage it effectively.

🔑 Step 1: Early & Gradual Introduction to Load
• Start with pain-free isometrics (hamstring bridges) and active mobility (90/90 active straight leg raise).
• Introduce hip-dominant movements like RDLs as tolerated.
• Stay consistent with all other training movements that do not irritate the hamstring, with a focus on trunk control (side planks, carries).

🔄 Step 2: Reintegrating Lifting
• Gradually reintroduce squats and deadlifts with reduced intensity and volume.
• Temporarily limit hamstring stress by decreasing lifting ROM via box pulls or box squats.
• Use tempo lifts and controlled movement to rebuild confidence and strength.

💡 Pro Tip: Address underlying factors like poor warm-ups, imbalances, or technique flaws to prevent re-injury.

Tired of having that pain limit your gains? DM me “HAMSTRING” for a tailored rehab program.

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🔑 Empowering athletes to be their strongest selves in the gym and life.

25/01/2025

Struggling with pain, plateaus, or poor ex*****on while lifting? It might be time to adjust your technique!

Here’s when to make changes:

✅ At the start of a new block—lighter loads = prime time to refine.
✅ If you’re in pain or can’t perform a movement effectively.
✅ To break through plateaus.
✅ Prepping for a competition with varying rules.

How to bridge the gap:
• Start small (stance, grip, tempo).
• Reduce load to focus on new pattern.
• Add variations that meet your body where it’s at.

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🔑 Empowering athletes to be their strongest selves in the gym and life.

09/01/2025

Feeling run-down during your powerlifting program? Fatigue management is key to staying strong and injury-free! Swipe through to learn varying programming strategies that can help you push the limits over the long haul.

Remember, there’s no single correct way to program; finding the best approach for you is important, and this may change over time.

Stay tuned for the next segment on fatigue management, which will focus on volume manipulation.

🔑 Empowering athletes to be their strongest selves in the gym and life.

07/01/2025

Why you should include Barbell Stiff-Leg Deadlifts in your training program‼️

Barbell stiff-leg deadlifts are an often-overlooked movement that can significantly enhance posterior chain strength. Maintaining stiff legs (slight knee bend) during the exercise emphasizes a hip hinge, decreasing quad activation and increasing the workload on your posterior muscle groups: back, glutes, and hamstrings.

Conventional puller ➡️ Builds lower back resilience during heavy lifts and enhances hip extension strength. Improves starting position by maintaining the ideal hip position without hips rising first.

Sumo puller ➡️ Improves hip hinge mechanics and engages the posterior chain, particularly in the lockout phase.

Remember to perform the exercise with control, focusing on maintaining tension throughout the movement.

Drop below which exercise you have questions about!

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🔑 Empowering athletes to be their strongest selves in the gym and life.

24/12/2024

When it comes to strength training, your rest periods between sets play a crucial role in achieving your goals. Here’s a breakdown of how different rest periods can optimize your training outcomes:

🕒 30-90 Seconds: Short Rest Periods

Best for: Hypertrophy - Muscular Endurance
What it does:
• Increases metabolic stress and work capacity, which contributes to muscle growth.
• Maintains a higher training density (more work in less time).
Who it’s for:
• Lifters focusing on body composition or muscle hypertrophy.
• Athletes training accessory lifts or isolation movements.
• Example: Bicep curls or tricep extensions with rest between sets at 45 seconds.

🕒 1-3 Minutes: Moderate Rest Periods

Best for: Building strength & size
What it does:
• Balances recovery and intensity, allowing for heavier lifts.
• Promotes mechanical tension and muscle recovery.
Who it’s for:
• Powerlifters and athletes training compound lifts like bench press or squats.
• Those working in a 6–12 rep range with moderate loads.
• Example: Resting 2 minutes between sets of squats at 70% of your max.

🕒 3-5+ Minutes: Long Rest Periods

Best for: Maximal strength & power
What it does:
• Allows full recovery of the nervous system, ensuring peak performance.
• Optimizes force production for heavy lifts or explosive movements.
Who it’s for:
• Powerlifters, Olympic lifters, or anyone lifting at 85%+ of their 1RM.
• Those focused on low reps (1-5) with high loads.
• Example: Resting 4 minutes between sets of deadlifts at 90% of your max.

🎯 Key Takeaway

Your rest period isn’t just downtime to sit on your phone or chat —it’s a tool to help you reach your goals.
• Want to grow muscle? Shorten your rest.
• Want to build strength? Extend your recovery.

Use rest strategically to make your time in the gym more effective.

💡 Which rest period works best for your goals? Drop your thoughts below! 👇

02/11/2024

“Everything hurts, and I feel like I’m dying.” - Athlete

“But did you die?” - Coach

“Well no, but I can’t lift” - Athlete

*said athletes goes to see a PT*

“Can you describe what you mean by ‘everything hurts’?” - DPT

“ . 🦗 . “ - Athlete

Have you ever participated in this common conversation? If so, were you able to clearly explain what you were feeling?

If not, take a moment to read this and start reflecting on how your body responds to different types of physical stress.

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🔑 Empowering athletes to be their strongest selves in the gym and life.

31/10/2024

Have you been told the scary story of year-round competition-specific powerlifting movements causing muscle imbalances and chronic injuries? When programmed and executed properly, performing these lifts year-round can enhance performance.

The key is to ensure balanced training blocks focused on strength, power, and hypertrophy.

For example:

• Strength Block: High intensity, low reps (3-5), with 85-95% of 1RM.

• Power Block: High intensity, low volume, explosive reps (1-3), using 90-100% of 1RM with increased rest. Typically the shortest block.

• Hypertrophy Block: Low to moderate intensity, high reps (8-15), 60-75% of 1RM, aiming for muscle growth and volume.

Ensure your body can recover both day-to-day, and block-to-block by reviewing trends such as fatigue levels, weight lifted, and estimated 1RM.

If you find yourself spooked by an injury, DM me “PAIN” to book your consultation and get to the underlying cause of your injury.

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🔑 Empowering athletes to be their strongest selves in the gym and life.

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