Rock Solid Resilience: An Evidence Based Guide to Preventing Injury, Optimizing Strength, and Enhancing Performance

Pain is a poor coach, and the old adage ＂if it hurts, don’t do it＂ leaves a lot of questions: Why are you hurting? Should you keep going? Should you change your training entirely? Rock Solid Resilience teaches you how to build a resistance training program based on how you move, your stage of training, and what you’re capable of achieving--all so you can build the resilience to strength train for a lifetime.

A practical guide on how to train for longevity, Rock Solid Resilience equips you with knowledge about how injuries happen and what you can do to prevent them before they interrupt your training. You’ll learn to determine whether an injury can heal with rest, if adjustments can be made to safely keep going, or if you should consult a medical professional.

A self-assessment will help you ascertain your body type’s strengths and weaknesses so you can manage your training workload with the proper difficulty level and progression. Overviews of basic movements--including squats, deadlifts, pushes, and pulls--are complemented with variations to make them safer and effective for your specific needs:

• 6 variations on the squat with modification tips to protect your knees, back, and hips
• 10 variations on pressing and pulling movements that protect the shoulders, upper back, and chest
• 18 variations of core movements that allow you to build strength while progressing to other exercises
• 34 warm-up, level-up, and accessory exercises that provide progressions and regressions to elevate training and avoid plateaus

Finally, you will learn to create a personalized program that prioritizes injury prevention as you work toward your goals at a pace that is challenging. Three sample workouts are provided to use as is or as examples to modify for your own program.

Rock Solid Resilience isn’t a program for a few weeks; it’s a guidebook you’ll use for the rest of your lifting life. Learn to listen to your body and train for decades to come.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Dean Somerset is a personal trainer and certified exercise physiologist who specializes in postrehabilitation fitness. He has worked with clients recovering from joint replacements, sports injuries, spinal cord injuries, cancer, and cardiac surgery. He also trains healthy individuals--in person and virtually--to help them reach their strength, flexibility, and fitness goals. Somerset has developed and taught courses and seminars all around the world on the topics of postrehabilitation fitness, mobility, hip and shoulder health, client assessment, and core training. He has also written for and been featured in Muscle & Fitness, Men’s Health, Men’s Journal, Bodybuilding.com, and T Nation. Somerset has presented on numerous occasions for the National Strength and Conditioning Association (NSCA) and canfitpro and is a contributor to Developing the Core, Second Edition, and NSCA’s Essentials of Personal Training, Third Edition.

Dan Pope, DPT, is a physical therapist and strength coach with over 20 years of experience in getting strength and fitness athletes out of pain and returning them to a high level of performance. He is also the owner of Fitness Pain Free, a continuing education company that has helped thousands of other coaches and clinicians learn how to do the same. He has also been blessed to be able to travel around the world, speaking on the topics of injury prevention and rehabilitation.

Pope is a big believer in practicing what he preaches; he has been a CrossFit regional qualifier, a strongman national champion, and a collegiate pole vaulter.