MED Rx
MoveRx
Powerlifting, Weightlifting, Functional Fitness, Track & FieldThis program is designed for those that want to do it all, but do not know how to encorporate it all in 1 week
It’s called MED RX, short for Minimal Effective Dose.
Why does that matter? Most people try to do too much when combining strength, sprinting, conditioning, and mobility. The result is burnout, nagging injuries, and stalled progress. MED RX is designed to give you just enough of each piece so you keep making steady, sustainable gains without breaking down.
Here’s a little teaser of what’s inside:
Strength work that blends barbell training, Olympic lifts, and plyometrics Aerobic sessions that build a real engine without crushing you Sprint development to rebuild speed and explosiveness Bodybuilding and metcon-style conditioning to build fitness capacity Mobility woven into sessions to target the common problem areas we see as Physical Therapists
We’re pumped about this one because it’s the exact style of training we do ourselves, and now we get to share it with you. Backed by PTs who are also experts in performance, this program is built to help you move and feel like an athlete again.
Prep
A
MED Rx warm up A
2 min cardio of choice (bike, jog, walk, row, ski) 2rds world's greatest stretch x 5ea down dog to cobra x 5ea sidelying thoracic rotation x 5ea 10 light tier leaps 10 deep tier leaps 10 light tier split stance leaps 10 deep tier split stance leaps
Conditioning
B
Aerobic Threshold Test
Your Aerobic threshold is the point at which your body can no longer use Oxygen for energy, and you are crossing over into an anearobic energy source such as lactate. Duration: 30–40 minutes Modality: Row, bike, ski, or run — your choice Protocol: Warm up 10–15 minutes gradually to an easy-moderate effort. Start a 30-minute steady effort at a pace you can breathe through your nose comfortably. Record average HR during the first 10 min vs. last 10 min. If HR drift (increase) is <5%, you’re below AeT (Aerobic Threshold) Increase by 5 bpm next time and retest. If drift is >5–6%, you were above AeT. Subtract ~5 bpm to estimate AeT. AeT HR ≈ the HR where drift is ~5% or slightly below where breathing shifts from easy to deeper. *If you are running, you might notice a pretty large drift if it is something you are not used to, no big deal, focus on consistency versus hitting the perfect HR. You may have to use anaerobic energy until your body develops more fitness!
Prep
A
MED Rx warm up B
2 min cardio of choice 2rds 10 elephant walks per leg 3 inch worms 5 pvc IR/ER reaches per arm 10 pass throughs
B
behind the neck snatch grip push press
5 x 3
C
Overhead Squat
5 x 5
D
Deadlift
3 x 5
Mobility cool down
E
optional mobility cool down 3x5 supine weighted cactus stretch 1 min down dog decompression
Prep
A
MED Rx warm up A
2 min cardio of choice (bike, jog, walk, row, ski) 2rds world's greatest stretch x 5ea down dog to cobra x 5ea sidelying thoracic rotation x 5ea light tier= 30-50% effort: 10 light tier leaps 10 deep tier leaps 10 light tier split stance leaps 10 deep tier split stance leaps
B
DB Bench Press
3 x 10
C
1-Arm DB Row
3 x 10
D
DB Bicep Curls
3 x 10
E
DB Lateral Raise
Conditioning
F
3RFT Box Jumps, Push ups, Pullups
3 rounds for time, time cap: 15 min 15 box jumps 10 push ups 5 pullups rx: 20/24in box scaled: 16 step ups, same box height elevated push ups on box jumping pullups or banded pullups
Prep
A
Pre - Sprint/plyo warmup
Iron cross 6-10 reps each side Prone Scorpion 6-10 reps each side Inch worm 6-8 reps Open Book 5 reps per side Leg swings forward and sideways 6-10 each leg Standing single leg calf raise x 6-10 each side standing single leg bent knee calf raise x 6-10 each side Walking drinking bird 6-10 reps per side Walking lunge with 4-way twist 2-4 reps each side forward and backward Cossack squat 6-10 reps per side
Prep
B
Sprint Prep
Jog forward and backward: 1-2x20-30yd Light Skip forward and backward 1-2x20-30yd Lateral shuffle with arm swing 1-2x10-20yd Carioca 1-2x10-20yd A march 1-2x10yd A skip 1-2x10yd B skip 1-2x10yd A-run - Gear 1-2x10yd A-run - Gear 3: 1-2x10yd Straight leg bound 1-2x20yd Bounds - Light Effort 1-2x20yd
C1
Skips for height
2 x 20
C2
Skips for distance
2 x 30
D
Bounds - Medium Tier
2 x 30
E
Drop in Sprints
10, 20
F
2 Point Stance to Sprint
10, 20
G
Build Up Sprint
4 x 50
Circuit
H
Hard starts/static starts: Max effort (or max tolerable effort) 2-point stance: 2 sets 10 yd (one set each stance) Kneeling start: 2 sets 10 yd (one set each stance) Push-up start: 2 sets 10yd 3 - point stance: 2 sets 10 yd
Shane Lentz PT, DPT
Shane is a doctor of physical therapy with a patient for hybrid training. He sprints, he lifts heavy and jumps high. He believes that we should all be able to sprint after our kids and grandkids and that the limit to this ability only exists when we stop training it
Devan Sedlacek PT, DPT
Devan is a physical therapist passionate about treating the functional fitness athlete. This type of training is constantly varied, and can create massive resiliency to injury, but it is not void of injury risk. She is an expert at getting athletes to hit the Rx button again.
If you enjoy strength training, sprinting, and functional fitness, but have a hard time incorporating it all, this program is for you. If you are already training one of these modalities and missing another, join the program anyways and take what you need!
Start My 7-Day Free Trial
Chris
Functional Fitness Athlete
Verified Athlete"I am 50 years old, I used to pull my hamstring playing pick up soccer games. With the sprint training I have been doing with Shane and Devan, I feel the best I have in years. I no longer feel like I am going to hurt myself and can keep up close to the younger adults I am playing with!"
When you join a team you’re getting more than programming, you’re joining an online community.
MED Rx
MED Rx
MED Rx
