Structuring and planning back training – Training plan | Back training – at home or in the studio, this is how you can do it!

Structuring and planning back training – Training plan

In order to create a training plan for back training, the training goal must first be defined. This is how the training plan for back training as part of rehabilitation differs from preventive back training in terms of intensity and frequency. In both cases, it is important to discuss health risks with the doctor beforehand.

If the doctor gives his consent, the training can begin. The duration and intensity of the exercise should be adapted to the personal current fitness level. Otherwise, you risk not only persistent muscle soreness, but also overstraining reactions in the form of injuries.

This can be counteracted by starting every back training with a warm-up phase. Ideally, a training plan should be drawn up by a specialist, such as a physiotherapist, sports scientist or fitness trainer. He or she will then select specific exercises, practice the correct execution with the athlete and then determine the frequency and intensity together with the athlete.

In addition, the specialist will ensure that the following points are taken into account when drawing up the training plan: Because only if all aspects are trained, the back training will have long-term success. Warming up (approx. 5-10 minutes) This can be done by cycling, jogging on the spot or skipping rope.

Warming up reduces the risk of injury, adapts the circulation to the upcoming load and improves joint mobility. As soon as you start sweating easily, you are sufficiently warmed up and can start with specific exercises for back training. Workout (Each exercise 3 x 15 repetitions ) These can be back exercises on the mat, such as the quadruped stand, trunk lift, plank or bridge.

Of course, back exercises with small equipment such as dumbbells, Theraband or a Pezzi ball are also possible. In the gym, the equipment there can of course be used. When choosing the exercises, it is important that the different muscle groups in the back (e.g. the spine, the back muscles, the spinal column, the spinal cord, the spinal column of the spine) are properly aligned.B.

straight back muscles, oblique back muscles, deep back muscles, superficial back muscles, upper back, lower back). And in addition, the opponents, i.e. the abdominal muscles, must also be trained. Otherwise the training will be unsuccessful.

In the best case you should train daily, but at least 3 times a week for at least 30 minutes. All exercises should be performed correctly. It is helpful to do the exercises in front of the mirror.

Cool down (5 minutes) After exertion, the body must be slowly lowered again. Either gentle stretching, fascial training or running/cycling is suitable for this.

  • Power,
  • Endurance,
  • Mobility/elongation,
  • Coordination,
  • Speed
  • Technology
  • Training goal: Pain-free through everyday life, strengthening of the supporting muscles
  • Training method: Strength endurance (each exercise with 3 sets of 15 repetitions each, set break of max. 30 seconds)
  • Training duration: 30-40 minutes in total
  • Training frequency: every 2nd day

Read next article in this series:

All articles in this series:

  1. Back training – at home or in the studio, this is how you can do it!
  2. Back training on the device – which ones are suitable?
  3. Structuring and planning back training – Training plan
  4. Muscle building – how does it work, what do I have to consider?
  5. Back training during pregnancy