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Digital guideKozaef Training

TrainWithout Pain

For people who train (or want to return) with common low back, knee or shoulder aches and do not know what they can do without making them worse. The guide is in Spanish.

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Train Without Pain

Train Without Pain

Red flags · What we know about pain · The pain traffic light · Low back · Knee · Shoulder · Back to your lifts · The 6-week plan

Kozaef Training

  • Red flags
  • What we know about pain
  • The pain traffic light
  • Low back
  • Knee
  • Shoulder
  • Back to your lifts
  • The 6-week plan

Trailer

01The problem

It hurts, so you stop training.

Your back, knee or shoulder. And you do not know what you can do.

02The evidence

Complete rest is not the answer.

Clinical guidelines recommend staying active with adapted exercise.

03The method

One traffic light. Three levels. Six weeks.

You know how much pain is acceptable and how to progress safely.

04The result

You train with confidence again.

And you know when it is time to see a doctor.

What is inside

  1. Red flags

    Symptoms that call for A&E or a doctor before starting.

  2. What we know about pain

    Why pain is not always damage and what clinical guidelines recommend.

  3. The pain traffic light

    Green, amber and red, and the next-morning test.

  4. Low back

    What to do while it is irritated and exercises in three levels.

  5. Knee

    Front-of-knee pain and knee osteoarthritis: hip and knee exercises.

  6. Shoulder

    Pain when lifting the arm: shoulder and shoulder-blade strength and control.

  7. Back to your lifts

    Alternatives and five levers to adapt any exercise.

  8. The 6-week plan

    Three phases, a sample session and when to get help.

What is included

  • Red flags: when to see a doctor and when to go to A&E
  • What clinical guidelines say about the back, knee and shoulder
  • The pain traffic light to know how much is acceptable when training
  • Exercises with 3 progression levels for each area
  • How to adapt squats, deadlifts, presses and pull-ups
  • 6-week plan and pain log · 15-page PDF (in Spanish)

Free demo

Read the beginning for free

Train Without Pain

Chapter 4 (sample): the pain traffic light

Green: 0-2 out of 10

Mild discomfort or none. Carry on. After a few sessions like this you can add a little load.

Amber: 3-4 out of 10

Noticeable but tolerable. Acceptable if the next morning you feel the same or better than before training. Keep the load, do not increase it.

Red: 5 or more

Pain that changes how you move. Stop that exercise and next time use less weight, less range or the easier version.

The sample stops here. The full chapter and the rest of the guide are in the paid version.

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