Milo Strength Rehab

Milo Strength Rehab Dr. Jon Kilian, PT, DPT, CSCS
🟢 Doctor of Physical Therapy
🟢 Strength Coach

02/13/2026

Sometimes you can’t win 🤷‍♂️

Nutrition matters. Lock in a dietitian to your referral network and your patients will thank you.
02/12/2026

Nutrition matters. Lock in a dietitian to your referral network and your patients will thank you.

02/09/2026

I’ve heard the statistic being thrown around that 90% of adults over 30 cannot sprint.

Is that true? No idea - but I do know that as we age we get tossed into training buckets that say things like…

“You shouldn’t train like and athlete anymore”
“You shouldn’t play sports when you’re older”
“Just lift sub-maximally and walk”

Nah. I want to be able to sprint and change direction. I want to be able to play sports until the day I die because that’s what brings me joy.

And if I want to do that? I have to CONTINUE to train like an athlete. Be explosive, and play sports.

Grateful for a group of guys that is likeminded and will get out on the field in 26deg weather on snow to run around and relive the glory days 🙏

Is there a risk of injury? Yes. But it’s better than the risk of sitting on my butt being afraid to continue to challenge myself.

You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential...
02/01/2026

You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.

David Goggins

01/31/2026

When done correctly, a good deadlift can be HUGE for back pain. Not only is it a great way to load the entire posterior chain, but it teaches you how to brace while doing so.

once posted this quote and I couldn’t agree more 👇

“IF YOUR LOW BACK REHAB PROGRAMS DON’T HAVE DEADLIFTS IN THEM YOU’RE MISSING THE HUGE PSYCHOLOGICAL EFFECT OF A PATIENT FEELING LIKE A BADASS AFTER THEY PULL SOME WEIGHT FROM THE FLOOR!”

Additionally… posterior chain resistance training (including deadlifts) was shown to be more affective than general exercise for chronic low back pain 👀

PMID: 33683497

Most people who think it’s bad just don’t understand the movement or don’t know how to coach it correctly or the derivatives thereof 🤷‍♂️

01/27/2026

It’s a good thing though… right?

“Stronger people are harder to kill and more useful in general.”600 lbs load volume (volume load - I’m just a PT, leave...
01/26/2026

“Stronger people are harder to kill and more useful in general.”

600 lbs load volume (volume load - I’m just a PT, leave me alone) is like doing 1x10 at 60lbs. This scenario is saying a 1x60 at 10 lbs… other scenarios such as 3x10 at 20lbs or 5x5 at 24lbs - these are the load volumes of activities of daily living…

THATS WHAT WE ARE SUPPOSED TO DO.

This shouldn’t be a fear mongering, this should be a call to action. Don’t wait to call a PT when you get hurt… call one, or a S&C coach, to figure out how NOT to get hurt.

Proactive vs reactive 🤷‍♂️

SMH at our current system. 🤦‍♂️

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Farmville, VA

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