Online Training Program

 Fitness Pain Free Training Program

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verve pic 1My name is Dan Pope. I’m a doctor of physical therapy, crossfit coach and athlete at Crossfit Verve. I started writing programming specifically for boxes and individuals looking to excel in the Open in 2012. One of the biggest reasons I did this was because my patients would rehabilitate their aches and pains, improve their mobility and technique and then return back to training only to start hurting again. The programming they were following was just too much and not well planned out from an injury prevention standpoint. As a physical therapist who regularly treats these athletes, I get to see where the training errors occur and where people break down. Writing this programming is my way to help people reach high levels of performance in a safer, more intelligent way. Some bulletpoints of the programming:

  • Perfect for either individuals or affiliates
  • 6-day per week programming
  • Training fits into a 1 hour session and works for individual or group environments
  • Strength, skill and met-con training
  • Olympic lifting and gymnastics programming
  • Aerobic and anaerobic conditioning
  • Weekly, monthly and yearly periodization leading up to performance in the open
  • Optional competitor’s track – Want to be more competitive? Perform extra workouts to improve strength, skill and endurance that blends directly into the regular programming
  • Fun partner workouts on saturdays
  • Mobility work blended directly into warm-ups to improve the snatch, muscle-up, front rack etc…
  • Joint health specific exercises (Keep those shoulders prepped for success)
  • Warm-ups specific to the workout of the day
  • Videos with coaching cues and guidance for complex movements
  • Delivered easily to your phone using the trainheroic.com interface

Click HERE to subscribe to via Train Heroic

For More on the Fitness Pain Free Performance Progamming:

Click here to read a full description of the FPF Performance Programming

Click here to watch a webinar explaining the importance of  this kind of programming

Get Your Train on,

Dan Pope DPT, OCS, CSCS, CF L1

66 Comments on this post.
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  • betsy
    31 January 2014 at 10:26
    Leave a Reply

    Can I talk to you about this programming program?
    I’m looking for help with mobility/stretching warm-ups applicable to the wods we do.
    thanks

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    2 February 2014 at 10:26
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    9 March 2014 at 10:26
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  • jobri
    9 March 2014 at 10:26
    Leave a Reply

    I really enjoy going to the box and doing the WODs with my buds…wouldn’t this obliterate that whole scenario having to do it alone or at home? Is there a way to still go to Crossfit and do your programming?

    • djpope
      10 March 2014 at 10:26
      Leave a Reply

      Hey Jobri, the idea is to make this programming available to affiliate owners as well. Several of my patients who enjoy crossfit do it on their own in garage gyms so it works well for them.

  • New Fitness Pain Free Affiliate Programming! | FITNESS PAIN FREE
    6 April 2014 at 10:26
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    […] Let Me Program For You […]

  • jb
    5 May 2014 at 10:26
    Leave a Reply

    I train part time in a box and part time at home. I’d be interested in developing a training program to supplement my group WODS, but have some questions. What’s the best way to reach you?

  • 7 Ways to Stay Safe During the Crossfit Open
    10 May 2014 at 10:26
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    […] Remember, if you’re serious about your open scores then you’ve done all of the work over the past year of training.  Now is not the time to try and make improvements over the course of the week.  It’s the time to show your fitness.  You should be recovered between workouts.  To see how I program throughout the open you can check out my programming HERE. […]

  • Jay
    7 June 2014 at 10:26
    Leave a Reply

    Dan,
    I’ve been doing crossfit for 9 months now and am totally hooked. I go to a local box with great teachers and programming. The monthly membership adds up quick and I have some other expenses I should focus on for the next 6 months or so. With that said, do you have any information, ideas, links or otherwise that detail how to set up a cost efficient home gym that also might work with your programming? In other words if I took off (from the gym) for 6 to 9 months how could I still train effectively at home to avoid taking major steps backward? I would expect to eventually go back to my box. I appreciate any help or direction and enjoy your newsletter.

    • djpope
      8 June 2014 at 10:26
      Leave a Reply

      Hey Jay, thanks for the kind words. Have you had a chance to check out the sample program? It uses pretty much what you’d find at a typical box (barbells, kettlebells, dumbbells, med balls, rower etc)

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    8 June 2014 at 10:26
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  • Ted McGlone
    8 June 2014 at 10:26
    Leave a Reply

    Dan,
    I am 65 years old and have been doing crossfit for about 15 months, or
    in other terms, 185 sessions. Your program is for 25-45 year olds, does that leave me out? Second, I have some issues with torn meniscus left knee, sore right ankle (old injury), and sore right shoulder (lifting crossfit). Third, I am taking a break in July and August from Crossfit to work in theater productions in Rockland County, New York…where I’m from. I was thinking your programming recommendations might be good for me during this two months and also address some of the chronic deficit issues I have. Well, do you think you “might” be able to help me?
    Ted McGlone

    • djpope
      8 June 2014 at 10:26
      Leave a Reply

      Hey Ted, I do think the programming is best suited for someone in that age range but can be modified for you. Have you had a chance to check out the sample programming?

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  • Ken Hodina
    9 February 2015 at 10:26
    Leave a Reply

    Dan, I’ve been following your newsletter, and today I came again to your web site. I got there because I am researching how to correct shoulder impingement. I seem to have allowed this to set me back. I’ve been recovering from Bursitis now for about 4 weeks. I am working with a local Chiro, but I don’t know how long I will continue with that. I’ve been doing Crossfit for a little over two years and I love it. I was making great gains in most lifts, and I had just finally acquired the snatch with landing in full squat. I have worked on and overcome trouble with several mobility restrictions. But then, this came on and my shoulder strength completely fell apart. I’m getting better, but I want to understand this and prevent it from recurring. I wanted to ask you about your coaching program. If I subscribed to this, would it augment my regular attendance at my CrossFit gym, or would it replace it? I’m 58. I do 5 days per week of programming at the gym. My goal is strictly GPP although I do participate in the Open and in an occasional Master’s comp . I’m not trying to break records, –I’m trying to regain full mobility and solid strength. Before this came on, I could do 15 solid kipping pullups, or about 6-8 strict pull ups. I could handle 110# strict press without loss of form, and I was back squatting 175 for 5 reps in good form. I need help to improve my front rack, but I have been doing good front squat at lower weight. I have been getting extra instruction on Saturdays in oly lifts,–because they are often a part of the WOD, I want to do them right, and I have been making progress. OK, that’s a lot about me. I just want to know if your coaching program might be a good fit for me. I’ve skimmed your several part feature on shoulder impingement,–I’ll read it more tonight. But it sounds like I am just clearing phase 1. Sincerely, Ken

    • djpope
      14 June 2015 at 10:26
      Leave a Reply

      Hey Ken, how is your shoulder feeling now? The program would replace your current training routine and isn’t a supplement. We’re still workin on getting it back up and running as well.

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  • Nicolette
    6 July 2016 at 10:26
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    Hi Dan,

    I’ve had a Bankart Lesion Repair to my right shoulder with an Old Hill Sachs fracture about 10 years ago but dislocated my shoulder again (May of this year) doing an overhead squat. I coincidentally had my appointment with my orthopedic surgeon today and while no surgery is needed now he had advised no more crossfit or at least weight overhead. I just finished listening to your Barbell Shrugged podcast and couldn’t help but laugh because I felt you were speaking directly to me; I’m also hypermobile in both shoulders like a lot of your clients. Would this programming offer some scalable items for those shoulder movements?

    • djpope
      5 August 2016 at 10:26
      Leave a Reply

      It might be but honestly with a history like yours I think it would be much better to have a coach in person help with modifications.

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  • MixedGreenes
    26 July 2016 at 10:26
    Leave a Reply

    Dan…I joined the program recently….really excited…When I get back in from vacation at the end of August, should I go back to a certain date to start at the beginning of a cycle? If so, what date should I go back to? Labor Day will be my first day back in the gym after vacation. Thanks for the programming, looking forward to it.

    • djpope
      5 August 2016 at 10:26
      Leave a Reply

      Good news! Email is the best way to reach me with questions like this: dpopetraining@gmail.com I tell people a week behind is best to see what’s coming more easily, are you competing in the open?

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