🎯 Intent
Post Rotator Cuff Surgery: Maintain Endurance while GAINING lower body strength and limiting upper body atrophy, via a high‑grade supplementation stack.
Synchronize physiotherapy milestones with progressive cycling load to guide conservative, evidence‑informed progression from circulation and ROM to torque, threshold, VO₂, and anaerobic work, with clear weekly checkpoints for load adjustments.
🔎 Plan Eval
🧭 Origin Story
After shoulder surgery and during a prolonged rehab, we wanted to maintain aerobic capacity AND increase muscular strength while simultaneously promoting advanced tendon and muscle health of the shoulder muscles being repaired in surgery.
The result is a versioned timeline that focuses on endurance maintenance, strength and muscle stimulation, and supplementation; all via weekly checkpoints.
After months of this in post surgery rehab, a transition to Jan→Mar period follows, reintroducing standing torque, threshold, VO₂, and other high anaerobic work that may further tax the upper body.
💊 Stack
MUSCLE BUILD / MIN. ATROPHY:
Creatine:
Loading pre‑op, maintenance early post‑op, reduced dosing in Jan-Mar.
EAAs/Whey:
Peri‑ride during PT sessions
Collagen + Vitamin C:
Tendon and connective tissue support
HMB:
Anti‑catabolic support during immobilization and low‑load phases
Ketones:
Metabolic support and enhanced recovery signaling during low‑glycolytic output
INFLAMMATION CONTROL:
Omega‑3s + Curcumin:
Daily anti‑inflammatory support
BONE + MUSCLE PRESERVATION:
Vitamin D + Calcium:
Baseline support for bone density and neuromuscular signaling