EXERCISE PLAN for ADT

SUPERVISED PROGRAM STEPS

1. CONSULTATION

2. CLEARANCE

3. ASSESSMENT

4. EXERCISE PRESCRIPTION

5. MONITORING

6. PERIODIZATION

7. PROGRESSION

SELF ADMINISTERED PROGRAM EVOLUTIONS

GETTING STARTED

You will need to get clearance from your doctor before you start any supervised program. It is also recommended that you get clearance from your doctor before beginning any exercise program at all, including our free, self directed workouts.

We recommend you take advantage of our free 15 minute consultation. It is not a sales call. Exercising while on ADT is best accomplished with a specific prescription but if this type of program is not covered by your insurance or is out of your budget, we still want to do all we can to give you the best exercise prescription for your treatment.

ExRx FORM FOR ADT

This form is not an official prescription form. It is intended as literature for you to present to your doctor in order to start the conversation regarding exercise and your treatment. If your doctor is able to fill it out, it is very helpful in designing your first workout and getting you started towards your goals. If they are not able to fill it out, any information they can give you verbally or written will be helpful.

Training

General Fitness Plan for ADT

As this is a generalized approach to exercise programming for PCS on ADT we will follow the science and create the program with the starting assumption that there is a likelihood of one or more comorbidities as well as restriction in functional movement.

Although we start with functional movement patterns and aerobic exercise, we do want to progress towards the Prevention of Osteoporosis with Resistance Training + Impact (POWIR) protocol as quickly as you feel it is safe. Remember, you will be autoregulating your workouts, meaning, performing to the intensity and frequency you feel comfortable with. If your body tells you to rest, then rest, but please don’t let lack of motivation keep you from your training schedule. Listen to your body, stay motivated, don’t overtrain but do train to the extent that you feel you are improving your quality of life and overall fitness.

EVOLUTION 1

We offer low cost, live online group training.

Accountability and community help to guide you to success, please consider our low cost group option if you are ready to start Evolution Two. If you are happy and finding you are achieving good results in your self guided journey, then please, continue on.

EVOLUTION 2

Functional Fitness has been defined by Brill (2008) as emphasizing multiple muscle and joint activities, combining upper body and lower body movements, and utilizing more of the body in each movement. This is the guiding definition that we utilize for our program and you will see more of in Evolution Two. By engaging multiple muscle groups at once you will improve core stability and strength and will address some of the sites specific to ADT that need attention such as the hips and spine, which are not often exercised appropriately in isolation.

FUNCTIONAL FITNESS PERIODIZATION

General PROGRESSION Plan for ADT

It is time to make sure that we are increasing intensity appropriately over time. There is a principle cited often by the American College of Sports Medicine called FITT which stands for Frequency, Intensity, Time and Type. During the previous evolution we varied intensity, time and type as part of your periodization plan. In Evolution Three we will be increasing frequency, time and intensity in a different way.

You have now adapted to your new lifestyle and you should feel an improvement in your overall fitness, mobility and quality of life as well as your doctor should be able to see measurable results during your regular visits.

EVOLUTION 3

TRAINING & Nutrition

Physical Therapy & Assessements

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$48|hr

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$68|hr

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