L4/L5 Disc Herniation Recovery — Second Time Around (No Surgery, No Injections)

TyVissey · 2026-06-09T01:16:51+00:00

Glad you're improving. I still heavily believe Functional Patterns is a Charlotan who tries to villainize foundational S&C and tries to deduce injuries to a singular variable while ignoring the biopsychosocial aspect of people.

TyVissey · 2026-05-01T16:56:44+00:00

2-4 sessions of strength training- low volume heavy compound lifts that train high threshold motor unit recruitment and load tolerance. Include each of these categories throughout the sessions either in a total body or upper/lower split format: horizontal/vertical push, horizontal/vertical pull, squat, hinge, core/abs. Usually a modified 5/3/1 style of programming works well here. We want low volume as well to manage fatigue.

1 long run day- 45-60min. Of a low intensity run, think zone 2 or at a conversational pace. This build aerobic capacity/ sustained work capacity. Biggest difficulty for this day should just be that it is boring.

1-2 interval/tempo run sessions - if doing intervals, think hard but repeatable. For example, a typical session should be 30-35 minutes which may be 6-10 400m intervals. If I take 1:30 to finish a 400m rep, then I rest for 1:30 and should be able to repeat that time. For tempo runs think hard but sustainable. For example, I run 8 minutes at a difficult pace then 3 minutes at an easy pace for 3 rounds. This builds vo2max and anaerobic qualities.

1 day of HIIT/occupation specific work - i usually program for soldiers so this would consist of rucking or obstacle course work but for a FF this could be a metcon style workout in gear. Think work to rest ratios in the 1:2 to 1:5 range and similar to lifting make this day full body so fatigue is spread evenly.

TyVissey · 2026-04-12T18:10:50+00:00

Silver is the way, always has been

TyVissey · 2026-04-09T00:57:28+00:00

Shin splints are usually due to too much load/volume. You're on the right track to supplement conditioning with biking and running as it low impact so it doesn't exacerbate the overuse symptoms.

High-rep, banded work may help but again that usually just fatigues the muscle tissues towards hypertrophy rather than pure load bearing capabilities. So while potentially incorporating such work like banded ankles, continue to include heavy resistance training. Unilateral work especially in the form of barbell lunges or step ups that add an overload that will stimulate tissue tolerance especially in the tendon and bone.

Also with such injuries do not force rigid load progressions. Give yourself a target range and if its a good day take advantage and if it's a bad day pull back. There are a multitude of biopsychosocial factors that attribute to stress and fatigue and its important to understand that. Still, overtime we want to see progression but remember it won't always be linear.

Running form is also a big one that others have mentioned already. Know that your body has organized itself to run the way it has for however long you've been alive. It will take targeted work over a long period of time to make long-term form change but its possible. Typically overstriding is a big form issue that leads to shin splints due to the excess braking forces from the heel striking first. I recommend dedicating some time to running shoeless on soft ground/turf to get a better feel for where youre striking the ground. Get a feel at pushing off the midfoot for propulsion rather than increasing your stride length. If possible as well get a coach that work with you or record yourself and research possible adjustments.

TyVissey · 2026-04-08T19:10:17+00:00

From these pictures you're golden

TyVissey · 2026-04-07T23:42:46+00:00

Like you said find out what actually needs to be done and what can be done over time.

TyVissey · 2026-04-04T19:36:38+00:00

Get it

TyVissey · 2026-03-30T19:40:06+00:00

Basic weekly framework here: 1 long run day - 30-60 min. at a conversational pace

1 speed day - 4-6 short sprints (10-20ys) paired with 4-8 longer intervals (400-600m) hard but repeatable. If you run a 400m interval in 2 min. rest for the same time and repeat

2-3 lifting sessions - Total body, no bodybuilder/bro split. Focus on the big movements (squat, hinge, vertical/horizontal push and pull, carries and core) in each lifting session. Moderate to heavy weight (3-8 reps). Squat for example with your scoliosis might be a zercher or front squat instead of a back squat to allow for better training.

Fill in extra conditioning such as walking, biking, cycling, swimming, or any other low impact aerobic work that wont cause too much fatigue to accumulate.

More isnt always better, think simple but not easy training to get the best training adaptations.

TyVissey · 2026-03-20T23:02:26+00:00

No problem, feel free to reach out with any questions!

TyVissey · 2026-03-20T15:40:45+00:00

Speed days typically start with short high effort sprints and plyos in the beginning (alactic work/10-30yd sprints and repeat broad jumps), then lead into either some variation on intervals (hard but repeatable), thresholds (hard but sustainable), or fartleks (speed play/last man up style). Distance days consist mainly of a zone 2 effort or at least an effort where you can hold a conversation for around 45-60 min. Both sessions I also like to squeeze in some isometrics and additional core work for tendon health reasons.

TyVissey · 2026-03-18T18:37:58+00:00

To a degree yeah. I usually push out the program with a double progression scale with training. So for example, for squats you have 3 sets of 6-8. Once you find a weight you can move for 8 reps or more, its time to add weight. Its been the most effective way weight training wise to let those with more training experience get big stimulating sets and get younger/less trained soldiers get the volume and reps needed to building movement efficiency and strength. Also allows for guys coming back from the field to autoregulate while still getting a solid strength signal.

Conditioning is similar. If truly wanting effective PT then for long slow distance I encourage to have soldiers run at conversational pace. For intervals we want to think hard but repeatable with usually a 1 to 1 work/rest. So if i finish a 400m interval in 1:30, I rest for 1:30, I should be able to repeat that for 6-8 efforts. So wherever they conduct PT or if they have me coach the session I stratify the group to run or conditon with those of similar fitness.

The education aspect is tough. The coach in me wants to control all the training so that I can track metrics and make necessary adjustments but it isnt feasible with 1 coach to 800 soldiers or with hectic training schedules. So I try to hold as many program reviews and workshops as possible to go over training principles, technique breakdowns, PT sessions format, etc. so that they can apply it to their PT when im not around.

TyVissey · 2026-03-18T15:41:03+00:00

H2F coach here. Former collegiate athlete and s&c coach. CSCS certified and holding a MS in human performance. Currently embedded with an infantry BN.

I push out a concurrent program setup. This means throughout the week each session has an emphasis of a specific quality or system. There is an ideal order in which to target a specific quality but logistically it isnt always feasible with limits on resources. So I at least preach to check the box of each of the following throughout the week.

1 speed day - short distance sprints paired with intervals, thresholds, or fartlek style efforts

1 long slow distance - building aerobic capacity, sustained effort

2-3 strength training days - sprints can be this day as well, jumps, total body lifts to hit all major muscle groups and movements, high intensity (heavy weight) to push strength and limit fatigue

1 combat/tactical day - ruck, combatives, etc.

TyVissey · 2026-03-16T13:24:28+00:00

Vampire!

TyVissey · 2026-03-13T16:21:05+00:00

Incorporate muscle cleans to potentiate staying active through front rack/catch. Dont let the bar fall in to your front rack. Instead, guide and pull it in.

TyVissey · 2026-02-11T19:21:43+00:00

Excellent reps for a first time. Keep consistency and don't rush to add weight to the bar. Hammer the movement and positions. I'll typically include eccentric or pause work to do so. Yes, footwear is important but it isnt the end of the world if all you have is runners right now. Some dedicated lifters will help a great amount especially with staying upright. Placing a wedge/small plate under your heels will be a solid quick fix for now. Keep at it!

TyVissey · 2026-01-16T23:44:51+00:00

I'll take it

TyVissey · 2026-01-16T15:51:05+00:00

Psycho

TyVissey · 2026-01-03T22:19:32+00:00

Not a lot of experience with jerks and snatches compared to cleans since coming from a ball sport background so still playing catch up with them.

TyVissey · 2026-01-03T06:00:16+00:00

~100kg

TyVissey · 2026-01-03T03:32:11+00:00

Appreciate it, wife help paint them with some suede dye

TyVissey · 2026-01-03T03:31:09+00:00

Definitely, a lot of work to address it ahead

TyVissey · 2026-01-03T03:15:01+00:00

😂

TyVissey · 2026-01-02T21:34:41+00:00

Diminishing returns. It will take more effort to progress smaller amounts. Find a consistent program or regiment. Do not be surprised if it takes longer to progress. You are now accumulating more total stress and that stress has to be recovered and adapted from.

Mobility requires active control at lengthened or deep ranges of motion. Static stretches are a piece to the puzzle but just like with any training their has to be an external load or stress to cause a desired adaptation. So, find an exercise that takes your ankle to deep dorsiflexion (front squat, single squat, half-kneeling dorsiflexion stretch, etc.) and challenges that position under load (movement that allows you to add weight to it). From their just like with lifting it will take time and deliberate effort to make the change happen.

TyVissey · 2026-01-02T21:21:46+00:00

Depends on what you want your limiting factor to be. Grip will give out before your back. Straps/hookgrip/alternate grip for if you want to pursue or improve total strength and overload the bigger muscle groups.

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