CHOP's POTS protocol Month 1-4

Embark on an 18-week journey with CHOP's POTS protocol, designed to elevate your fitness through a balanced blend of cardio and strength training. This program features a rigorous 7-day training schedule, focusing on enhancing endurance and building muscle using machines and bodyweight exercises. Each session is structured to maximize your time, with workouts ranging from 20-30 minutes, ensuring you stay engaged and motivated. Get ready to push your limits and achieve your fitness goals with a comprehensive approach tailored for everyday lifters!

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://tinyurl.com/CHOP-POTS-protocol-pptx

"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

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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

Active Rest 

Wellness Score

Rest Day Sun & Sat

Stopwatch

Warm Up, From Rest Into Base Pace Heart Rate 

Base Pace Heart Rate

Recovery Heart Zone

Cool Down

Leg Day Cool Down Stretches (All Floor)

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 

Mandatory Recover Exercise on Saturday, Rest Sunday 

Rest Day Sunday

MSS Maximal Steady State Heart Rate 

SAT; 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

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

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