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Coach B,
This past year I had a couple hip arthroscopic surgeries. I was a college baseball player, and my hips started giving me a hard time, so they went in and repaired the labrums of the right and left hip joints. It's been a long road, but right now I'm finally at the point where the pain level is down a ways, and I can start building some strength back. I just wanted to get your opinion of a 3-4 day a week program I could ween into. I do have some limitations though. My hips are still tight and I'm working on the mobility daily. I can squat, but it still gives me a hard time if I try to get deep in the whole. I have been mixing in some front squats, but they still cause some discomfort. I still cant pull from the floor either. My hips just dont want to get down their yet. I have been dying to get back into the strength work. I still have limitations, but was wondering if you could get me in the right direction with a 3-4 day linear strength program with some Olympic and traditional strength building exercises.. For example, today I did hang power cleans 5x5, hang power snatches 5x5, standing press 5x5, and 3 rounds of walking lunges(with tree stump prob 50 lbs) and 1 minutes sledge hits. I also have been doing a lot of yard works with heavy wheel barrowing, shoveling stone, mulch and dirt, carrying rocks, pick axing and weeding, which have functionally made me feel a lot better, but I am ready to start moving some weights around! Thanks - Justin

you just need mobility in my opinion....if you are doing all that stuff. i would encourage you to do box squats and progressively lower the height of box. also i would encourage you to do rdl's and then go a bit lower...below the knee with a slight bend....then lower to about 3" below knee with more bend....take it gradual. my daughter in law 2008 olympian had that repair done as well...and she worked hard getting that mobility back. but all in all you are doing great.
"Comfort is the difference between the way things are and the way we expect them to be. Comfort is an illusion. It is neither present nor welcome here."