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Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body
This proven corrective exercise system from Scott Hogan shows you the step-by-step process for conquering joint pain naturally and rebuilding your body from the ground up.
Already bought the book and looking for the printable exercise routines? Click the "Download Exercise Plan" button.
In this book, you will discover how to:
Resolve Joint Pain Naturally
Conventional pain management techniques treat symptoms only (at best).They also damage your health and increase chances of re-injury. There's a smarter, more natural way to resolve pain.
Fix Muscle Imbalances
Pain and injuries often arise from muscle imbalances. You'll learn to target the imbalances causing you pain and holding you back. No boring static stretching routines required.
Rebuild Weak Connective Tissue
Scar tissue from old strains and sprains, repetitive use injuries, and weak collagen formations: these all contribute to joints that ache and become increasingly brittle with age. But with the right exercise and nutrition strategies, you can repair and rebuild your joints.
Prevent the 'Big Three' Injuries
These three injuries account for the lion's share of doctors' visits and pain complaints. Not only that, they cause ripple effects that damage your entire kinetic chain. In this book, you'll learn to prevent the Big Three with targeted corrective exercise and simple lifestyle adjustments.
Is this book for you?
Anyone can rebuild their body with the right system.
Scott Hogan CPT, COES
author of BUILT FROM BROKEN
If joint pain is holding you back from performing at your best.
If you are constantly sidelined by injuries.
If your body seems to be breaking down left and right despite your best efforts to stay fit and healthy.
Or, you want to fortify your joints against future problems, this book is for you.
Anyone can rebuild their body with the right system.
But it requires scrapping the fitness dogma and rethinking your approach.
This book systematically dissects the common causes of joint pain, dysfunction, and degeneration. And gives you a complete road map for conquering pain, healing your body, preventing injuries, and building a body that stands the test of time.
10 tools and resources you'll find inside Built from Broken:
- 13-step pain management guide (no NSAIDs, injections, or surgery required)
- 25 minute pain-relieving morning mobility routine
- 3Corrective routines for common postural faults
- 4The "tight muscle quick fix" protocol
- 5Illustrated instructions for dozens of corrective exercises
- 6Step-by-step injury recovery guide
- 74-week training plan to maximize muscle, joint, and bone adaptations
- 8Home workout routines you can complete with minimal equipment
- 9The exact 9 step process for resolving your current joint pain and building your future injury-proof body
- 10Workout routines and charts (with 2, 3, and 4 days per week training plans)
Take a closer look...
Hey, this is Scott. In this section, I'll explain why I wrote this book.
And, why I believe it will help you when nothing else has.
After years of being plagued by overuse injuries, joint pain, and movement limitations, I decided enough was enough.
I went back to the drawing board.
Started from scratch with no assumptions about what might be causing my issues or how to fix them.
I dove deep into the literature around corrective exercise, injury recovery, mobility training, and therapeutic sports nutrition.
During this process, I analyzed the slew of injuries and faulty joints I'd accumulated from years of sports and training (some of which you can see penciled on the cover of the book).
From head to toe, I was banged up and broken down:
- Shoulder labrum tears and ongoing impingement syndrome.
- Chronic elbow tendinopathy.
- Ligament tears and inflammation in my wrists and hands.
- Low back pain that flared up any time I lifted something heavy.
- Knee pain, Achilles injuries, pulled groin and hamstring muscles...
The list was staggering. Ridiculous, really.
Especially since I was supposed to be a fitness authority.
As a Certified Personal Trainer and health researcher/writer, I should have known better than to let myself get so damaged.
And, I should have been able to dig myself out.
But I couldn't. As soon as I got over one injury, another popped up.
It was like playing whack-a-mole.
After years of research, interviewing experts, and gaining experience through coaching other athletes and clients suffering from the same issues, I noticed a few distinct patterns:
First, there is an accumulation of common overuse injuries when people reach a certain age. Regardless of their fitness level (because, as I explain in the book, this is largely caused by changes in connective tissue cell formations).
This accumulation of injuries creates an advancing cycle of pain compensations, muscle imbalances, postural faults, and altered joint mechanics.
Which naturally leads to more pain and injuries, more imbalances, and so on.
It's a complex process that grows increasingly complex (and difficult to escape from) the more times it cycles through.
Second, I couldn't find any resource that provided an understanding of the whole picture. Some of the parts were available. Plenty of literature on physical therapy methods, injury recovery tactics, and so on. But I couldn't find anything that made sense of the whole frustrating merry-go-round cycle (and how to get the hell off of it).
And third, and most importantly, I realized that most people don't fit into the available fitness boxes.
Well-intentioned mainstream fitness advice leads to pain, overuse injuries, and joint degeneration.
That's why it's the rule rather than the exception to be broken down by exercise.
As counterintuitive as that sounds, just think about that for a second.
Picture what the average gym-goer looks like and performs like.
Are they pain-free?
Happy with how their body is performing (especially as they reach their 30's, 40's, 50's and beyond)?
The answer is 'No' to all three for the vast majority of people.
It wasn't just me and the other people I'd met who were broken --- the system was broken.
I realized no one was going to put together all the pieces for me. I'd have to do it myself.
So, I began the slow, arduous process of assembling the pieces.
Eventually constructing a complete program that heals and prevents the most common injuries fitness enthusiasts and active hobbyists face.
Leveraging fundamental science-based principles from joint physiology, therapeutic sports nutrition, and the study of ergonomics.
Built from Broken is the story of how I finally recovered from (years) old nagging injuries, stopped tearing my joints apart with overuse injuries, and finally built a pain-free, functional body.
More than that, it's a guide on exactly how you can do the same.
It starts with understanding the truth about pain management, mobility training, and the joint degeneration process.
From there, you can start rebuilding the scaffolding of your body, mobilizing latent muscles, and building real strength.
Like I said before, if the mainstream methods aren't working for you, why not try something new?
I wrote this book to serve you in two distinct ways:
1) to guide you OUT of the hole you're currently in.
2) to serve as a reference source you can use to fix pain points and recover from minor setbacks for the rest of your life.
-Scott Hogan, June 2021
PART 1 Principles and StrategyCHAPTER 1 A Case for Load Training
CHAPTER 2 The Anatomy of Pain
CHAPTER 3 What to Focus On Instead of Pain Relief
CHAPTER 4 How to Train Your Collagen
CHAPTER 5 Movement: The Original Mobility
CHAPTER 6 Science-Backed Mobility Training
CHAPTER 7 Corrective Routines
CHAPTER 8 Preventing the Big Three
CHAPTER 9 Injury Recovery: Strategy and Tactics
PART 2 The Training ProgramCHAPTER 10 Exercise Programming and Periodization: Why It's Smart to Be Disciplined
CHAPTER 11 Mastering the Movements
CHAPTER 12 The BFB Training Program
Appendix: Workout Routines
This section contains images of pages inside the book. Please allow a few moments for the images to fully load.
Page size: 8.5 x 11 (paperback)
To access the printable exercise routines, click the button above that reads "DOWNLOAD EXERCISE PLAN."
Scott Hogan is an NCCA accredited Certified Personal Trainer (American Council on Exercise), Certified Orthopedic Exercise Specialist, author, and nutritional supplement formulator.
Scott is the founder of SaltWrap.com, an online resource for therapeutic sports nutrition. He currently resides in Palm City, FL.
Get your copy of Built from Broken today, and start rebuilding.
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