Atlas High Performance

Before 👀

We're rolling out some new email newsletters and this is an area that comes up quite a lot regarding training around injury! Here's a little sneak peak at one:

So you’ve spotted a ni**le. Maybe something felt off during your movement scan, or you’re dealing with some post-game soreness that’s a little more persistent than usual.

Now what?

A lot of athletes worry that modifying their training means falling behind.

But here’s the truth:

Smart modifications keep you in the game. Sloppy decisions take you out of it.

When done right, training around an issue can help you build capacity, maintain momentum, and often uncover weaknesses that needed attention anyway.

Here’s how to modify without losing progress:

🔄 1. Keep the Pattern, Change the Stress
Can’t barbell squat? Try goblet squats, belt squats, or step-ups.

Pressing aggravates your shoulder? Try landmine variations or isometric holds.

Stay in the movement family, but tweak the load, range, or tempo.

🧠 2. Keep Training Intensity — Just Shift the Focus
You might not be able to load the same joint or limb, but you can go harder elsewhere.
This is the perfect time to:

Build single-leg or unilateral strength

Push conditioning

Improve mobility or positional strength

Your overall training output doesn’t have to drop — just the stress on the irritated area.

✍️ 3. Track the Wins You Can Chase
Progress doesn’t always mean more weight.
It could mean:

Moving with less pain

Improving ROM

Cleaning up your mechanics

Hitting consistent sessions while managing a limitation

All of these are wins — and they compound over time.

The key is to stay engaged with your training, even if you're modifying. You’ll bounce back faster, avoid deconditioning, and probably come back better than before.

Need help building your “Plan B” for the week? Just reply to this — we’ve got you.