Propel Fitness Solutions

THE INJURED LIFTER’S PLAYBOOK

Overcome injury and come back
lifting more than ever before.

Pain doesn’t have to end your training block. It doesn’t have to cost you months of work, your numbers, or the muscle you’ve spent years building. With the right modifications, you can keep training hard — despite the presence of pain — without making things worse.

This is the exact framework I’ve used with thousands of lifters over the last 15 years to keep them training, progressing, and hitting numbers they didn’t think were on the table while injured.

INSIDE THE PLAYBOOK:

  • Method 1: Slow Down the Tempo — How to keep driving adaptation when pain limits the weight on the bar
  • Method 2: Limit Range of Motion — How to train around irritable positions without abandoning the lift
  • Method 3: Modify Your Center of Mass — How to reduce torque on sensitive tissues and stay productive
  • The Traffic Light System — A clear framework for deciding when to push through pain and when to back off
  • The “Rice Grains in a Bucket” Principle — Why patient, accumulated work is what actually rebuilds your numbers
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ABOUT COACH DAN

Dan Frankel is a registered physiotherapist, strength & conditioning coach, and Olympic weightlifter with over 15 years of experience helping injured lifters return to performance.

At Propel Fitness Solutions, he works with powerlifters, weightlifters, and serious general lifters who refuse to accept “just stop lifting” as an answer.