Orlean Fitness 360: Injuries, Bumps In The Road and Training For Life
When it comes to injury prevention in fitness, you want to have what I call a 360 routine. I’ve worked with athletes, everyday people, youth, seniors, people with chronic diseases and injuries — and no matter who I’m working with, every routine needs three components: endurance (cardio-based training), resistance (weight-bearing training), and flexibility/mobility (stretching and recovery work).
When you cover all the necessary components, your risk for injury drops significantly. Why? Because you’re warming up, cooling down, digesting properly, sleeping better, and staying in flow with how the body actually functions.
I learned this the hard way. Back when I was a baseball pitcher, I tore my labrum in my shoulder. Years of throwing with one arm created a serious imbalance. I had to rebuild my strength one side at a time. I couldn’t just power through it — I had to slow down and focus on rehab movements. That taught me to respect each part of the process. Now I’m back to full strength, but I train smart and balanced — and that’s what I teach my clients.
The Most Common Mistake? Skipping the Basics.
The biggest mistake I see people make is ignoring the little things: warmups, cooldowns, stretching, ice and heat. It’s not the sexy side of fitness, but it’s essential. Just like brushing your teeth — you don’t skip it because it’s not exciting. You do it because it keeps everything working properly.
That’s why I always go back to the 360 protocol. When you know all the pieces of the puzzle, you don’t have to react when injuries happen. I always say:
“It’s not that I don’t get tight — it’s that I have the instinct to go stretch.”
You’re in flow. You’re not reacting. You’re living in a proactive, high-awareness space. And one of my favorite sayings is:
“If you always treat the whole body, the whole body will always be treated.”
Structure, Sustainability & Seasons of Training
I structure every training session by getting clear on the season we’re in. Pre-season, in-season, off-season — just like an athlete. Then each workout includes:
A proper warmup to raise body temp and prep movement
Accessory work to support stability and function
Main lifts or movement patterns
A cooldown to bring the nervous system back to baseline
And recovery work (immediate or scheduled), like sauna, foam rolling, or breathwork
Warmups are non-negotiable. Mobility and flexibility are just as important as strength. I tell my clients:
“When you go as hard on recovery as you do on training, you’ll understand the yin and yang of a 360 routine.”
You can’t drive your car 500 miles and not fill the tank. Same with your body.
Recovery: Keep It Simple, Keep It Real
Recovery doesn’t need to be complicated. Some days, my recovery is just 5-7 minutes — but every now and then, I’ll take an extended 30-minute recovery day. The goal is effectiveness, not showing off. Just like training, your recovery should match your output.
Rest days and active recovery are like micro off-seasons. You’re not training for the Olympics — you’re training for life. Trying to go hard 365 days a year isn’t tough. It’s foolish. Real sustainability comes from cycles, not burnout.
Training Smart vs. Training Hard
Technique comes before intensity. Always. I break it down like this:
Woodchopping vs. wood carving.
Sometimes you just need a solid piece of wood. Other times, you’re carving it into a sculpture. Know the difference. Train accordingly.
If you’re constantly getting hurt, it’s likely you’re skipping one or more of the three core components. Analyze the imbalance. Adjust.
And to build resilient joints, tendons, and stabilizers? Strength training + flexibility + time. The 360 routine wins again.
Mindset & Longevity
Your mindset is everything. A 360 routine isn’t just a program — it’s a mindset of diligence, awareness, and respect for your body. Don’t compromise. Do it right, and you’ll set yourself up for long-term health and performance.
Yes, injuries are sometimes part of the game. But the solution is always there. The instinct to rehab, to rest, to recalibrate — that’s a skill too.
“Don’t ignore the whispers of your body — they turn into screams later.”
If you’re coming back from an injury, respect the process. Just like a pro athlete has seasons, you need to move through your own recovery phases: off-season, pre-season, in-season, peak. Rushing it makes no sense — even if you weren’t injured.
If I had 60 seconds to coach someone on injury prevention, I’d tell them to fully integrate the 360 routine: cardio, resistance, and flexibility. Make it simple, sustainable, and smart.
I want people to walk away from this with clarity — not confusion from buzzwords or gimmicks. When it comes to taking care of your body, be diligent, thorough, mindful.
“Just like you wouldn’t leave out a key ingredient from your favorite food, don’t leave out a key ingredient in your health and fitness that helps you to thrive.”
At Orlean Fitness, it’s all working out. Your best fitness is ahead of you. Let’s keep this show on the road.
