CHOP's POTS protocol Month 1-4

This program was designed, researched, and prescribed by a team
in Texas for patients suffering from Postural Orthostatic Tachycardia Syndrome (POTS). And modified by the Children’s Hospital of Philadelphia. I (an independent) have copied the program directly from the pamphlet so that it could be easily tracked on this app. 
 
See the entire EIGHT MONTH program here: https://www.dysautonomiainternational.org/pdf/CHOP_Modified_Dallas_POTS_Exercise_Program.pdf

"If you are anything like the individuals we’ve met with POTS, you probably do not feel good most of the time, and have tried several other things to make your condition better, Here is the question we are proposing to you:  
Why not give this program your utmost effort for 3-5 full months before deciding if it helps you or not? 
Remember the benefits of training occur after months of training and not just days or weeks. " 

" Many patients successfully resume caring for their children, full-time work, full-time school, or enter college when previously they thought that these things might be impossible. We sincerely hope that this is the case for you as well."

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Rest Day Sun & Sat

Warm Up, From Rest Into Base Pace Heart Rate 

Base Pace Heart Rate

Recovery Heart Zone

Cool Down

Cardio Training Mode 1

ONLY 20-30 MINUTES! Do as many as you can on the third set. When it is more than 10, increase weight

Leg Press

Leg Curl

Leg Extension

Seated Calf Raise

Chest Press (Machine)

Seated Row (Cable)

Abs Crunch (Machine)

Back Extension

Strength Training Machines 

Strength Training Mat exercises for home days or when the machines are full  (NOT MINS REP SECONDS)

Pilates (Curl) Hold

Bridges

Straight Leg Raises 

Side Laying Straight Leg Raises

Leg Presses Inward

Clamshells (Band)

Plank

Side Plank

Wall Sit

Seated Ball March

Seated Ball Kick

Plan B: Floor Exercises 30MINS

Mandatory Recover Exercise on Saturday, Rest Sunday 

Rest Day Sunday

MSS Maximal Steady State Heart Rate 

WED; do anything active, but keep your heart rate below the Recovery Heart Rate Zone 

MANDATORY FOLLOWING MSS

Rest day Saturday

Rest Sunday, Recover Thursday, Strength Training Saturday 

Rest Sunday

Rest day Sunday

Cardio Training Mode TWO

Cardio Training Mode 2

Rest Day Sat, Sun start cardi 

Cardio Training Mode 1 or 2

MONTH 2 WEEK 1

MONTH 2 WEEK 2

MONTH 2 WEEK 3

MONTH 2 WEEK 4

MONTH 2 WEEK 5

MONTH 3 WEEK 1

MONTH 3 WEEK 2

MONTH 3 WEEK 3

MONTH 3 WEEK 4

MONTH 4 WEEK 1

MONTH 4 WEEK 2

MONTH 4 WEEK 3

MONTH 4 WEEK 4

MONTH 5 WEEK 1 

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