Achilles Tendon Sprain, Tendonitis, Heel Chord, Pain, Management, & Corrective Exercise Phase 2

Author

The Training Plan Source Powered By IREP Athletics

All plans by this Coach

Length

6 Weeks

Typical Week

3 Strength, 4 Other

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate advanced masters strength

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Summary

CertsDesigned for: The Athlete that is suffering from Achilles Tendinitis, Tendinosis, or General Calf and Achilles Tightness and has completed the Phase 1 Program. This plan is designed to work in conjunction with a good training program so that you can stay the course with your normal training/coaching.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:14
Training Load By Week
Average Weekly Training Hours: 03:14
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:40:00
Achilles Rehab Strength/Base Work Week 1 Day 1

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
Calf Rolling 3sets of 2-3 minutes
https://www.youtube.com/watch?v=FKI41gwGQik

Edge of Stair Stretch w Rot. 3 set of 2-3 minutes
https://www.youtube.com/watch?v=4ohsYdAC2D8

Strength:
4 way ankle: 3x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 3x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Towel Crunches: 3x10
https://www.youtube.com/watch?v=z12QoEsqd18
Seated Calf Raise: 4x15
Standing Calf Raise: 4x15
https://youtu.be/Vv-gJZqnkws
Lateral band Walk: 2x10 Straight leg, 2x10 Bent leg
https://youtu.be/vNyqn44W50g

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 3

0:40:00
Achilles Rehab Strength/Base Work Week 1 Day 2

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:

Calf Stretch Straight Leg: 3sets of 2-3 minutes
Calf Stretch Bent Leg 3 set of 2-3 minutes
https://www.youtube.com/watch?v=b38OPXw_DS4

Strength:

4 way ankle: 4x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 4x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Towel Crunches: 4x10
https://www.youtube.com/watch?v=z12QoEsqd18
Standing Calf Raise: 4x15
https://youtu.be/Vv-gJZqnkws
Single Leg Hip Bridge: 4x10
https://youtu.be/A--CSKRHhmQ
Monster Walks Forward and Back: 4x10
https://youtu.be/PF6LoRX3y9g

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 5

0:40:00
Achilles Rehab Strength/Base Work Week 1 Day 3

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
Calf Rolling 3sets of 2-3 minutes
https://www.youtube.com/watch?v=FKI41gwGQik

Edge of Stair Stretch w Rot. 3 set of 2-3 minutes
https://www.youtube.com/watch?v=4ohsYdAC2D8

Strength:
4 way ankle: 3x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 3x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Single Leg Hip Bridges: 3x10
https://www.youtube.com/watch?v=A--CSKRHhmQ
Monster Walks: 4x10 Forward/Back
https://youtu.be/PF6LoRX3y9g
Ice Skaters: 4x10 Forward and Back
https://youtu.be/BwxfBf5QV3M
Lateral Band Walks: 2x10 Straight leg, 2x10 Bent Leg
https://youtu.be/vNyqn44W50g

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 8

0:45:00
Achilles Rehab Strength/Base Work Week 2 Day 1

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
Calf Rolling 3sets of 2-3 minutes
https://www.youtube.com/watch?v=FKI41gwGQik

Edge of Stair Stretch w Rot. 3 set of 2-3 minutes
https://www.youtube.com/watch?v=4ohsYdAC2D8

Strength:
4 way ankle: 3x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 3x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Towel Crunches: 3x10
https://www.youtube.com/watch?v=z12QoEsqd18
Seated Calf Raise: 4x15
Standing Calf Raise: 4x15
https://youtu.be/Vv-gJZqnkws
Lateral band Walk: 2x10 Straight leg, 2x10 Bent leg
https://youtu.be/vNyqn44W50g
Swiss Ball Hamstring Curls: 4x10
https://youtu.be/oSBXmsS72R0

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 10

0:45:00
Achilles Rehab Strength/Base Work Week 2 Day 2

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:

Calf Stretch Straight Leg: 3sets of 2-3 minutes
Calf Stretch Bent Leg 3 set of 2-3 minutes
https://www.youtube.com/watch?v=b38OPXw_DS4

Strength:

4 way ankle: 4x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 4x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Towel Crunches: 4x10
https://www.youtube.com/watch?v=z12QoEsqd18
Standing Calf Raise: 4x15
https://youtu.be/Vv-gJZqnkws
Single Leg Hip Bridge: 4x10
https://youtu.be/A--CSKRHhmQ
Monster Walks Forward and Back: 4x10
https://youtu.be/PF6LoRX3y9g
Walking/Alternating Lunges: 4x10 EL
https://youtu.be/2BeKDrlqr-U

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 12

0:45:00
Achilles Rehab Strength/Base Work Week 2 Day 3

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
Calf Rolling 3sets of 2-3 minutes
https://www.youtube.com/watch?v=FKI41gwGQik

Edge of Stair Stretch w Rot. 3 set of 2-3 minutes
https://www.youtube.com/watch?v=4ohsYdAC2D8

Strength:
4 way ankle: 3x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 3x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Single Leg Hip Bridges: 3x10
https://www.youtube.com/watch?v=A--CSKRHhmQ
Standing Calf Raise: 4x10
Seated Calf Rasie: 4x10
https://youtu.be/Vv-gJZqnkws
Monster Walks: 4x10 Forward/Back
https://youtu.be/PF6LoRX3y9g
Ice Skaters: 4x10 Forward and Back
https://youtu.be/BwxfBf5QV3M
Lateral Band Walks: 2x10 Straight leg, 2x10 Bent Leg
https://youtu.be/vNyqn44W50g

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Sample Day 15

0:45:00
Achilles Rehab Strength/Base Work Week 3 Day 1

SESSION GOALS:
Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
Calf Rolling 3sets of 2-3 minutes
https://www.youtube.com/watch?v=FKI41gwGQik

Edge of Stair Stretch w Rot. 3 set of 2-3 minutes
https://www.youtube.com/watch?v=4ohsYdAC2D8

Strength:
4 way ankle: 3x10
https://www.youtube.com/watch?v=f1O3scjXOvQ
Eccentric Lowering Ankle: 3x10
https://www.youtube.com/watch?v=-uRO89JJhXk
Front Step Ups (Stability) 4x10 EL
https://youtu.be/z_NWFz1XLLU
Seated Calf Raise: 4x15
Standing Calf Raise: 4x15
https://youtu.be/Vv-gJZqnkws
Lateral band Walk: 2x10 Straight leg, 2x10 Bent leg
https://youtu.be/vNyqn44W50g
Swiss Ball Hamstring Curls: 4x10
https://youtu.be/oSBXmsS72R0

Post Exercise Work:
Ice Cup Massage: 5 Minutes Do on injured side AFTER strength exercises

Achilles Tendon Sprain, Tendonitis, Heel Chord, Pain, Management, & Corrective Exercise Phase 2

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