I have gotten a questions about how my rehab is coming along. Here is a video I made today during training. It was a light full body day, as yesterday was a heavy full body day. I love training the full body almost everyday. Not many people can handle it, and depending on your goals, it might not be the best training style for you, everything depends. This certainly is not the best training rehab protocol for everyone, but based on my ability prior to my injury, this is what I am capable of doing now, just 5 weeks after a grade 3 MCL tear. The best thing you can do for an injury is prevent it. Smart training can help prevent injuries, but sometimes shit happens. When it does, if you are stronger, not only will the injury be not as bad, but the recovery will be much easier. If I wasn't as strong as I was before my injury, I wouldn't be doing what I am doing today. Start early and never quit, it is the best possible thing you can do.
Polish Sports Magazine I am featured in this month
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My roommates and I were supposed to get picked up by one of our teammates to go train tonight. Last minute change of plans kept the ride from coming and I had to find a way to get my training in. The plans called for deads and presses, so I just kept it to bodyweight drills. I subbed headstand leg lifts for the deads, which do a great job hitting the spinal erectors, as well as several other muscles, and I subbed strapped headstand push ups for the presses. I also added in some "Y" pulls on the strap to 1.) hit the back of the shoulder after all the anterior delt work with the presses and 2.) spend some time on my feet, because two inverted movements makes my head want to explode. Here you go...
I put together a video last week of a workout I did using kettlebells and bodyweight, it felt great to move around a lot and essentially hit the whole body. I tried to balance my pushing and pulling exercises, as well as hit a good amount of power and stability. Sometimes people neglect certain aspects in their training, but this is a good way to cover the bases. Let me know what you think in the comments and I will explain the exercise selection if necessary.
Saturdays are one of my 6 favorite days of the week at The Strength Shop because we typically will perform 1 max effort lift, some accessory work, then we perform a challenge. Our high school athletes who train with us do not compete in the challenges because their challenge is played in their sport. Our challenge is listening to our boss's and all the other stress's that we face on a regular basis. Thus our Strong Saturday Challenge for us guys, the washed up meatheads. We train hard all week long and we put it all on the line on Saturday. Its a fun game, and the reward is found in blood, sweat and agony before a well deserved relaxing recovery Sunday. Enjoy the quick video.
Conditioning day, same circuit as last week, but we are adding deadlifts prior to the circuit.
1. Deadlift 4x4
Double KB circuit 20-15-10 for time
3A. Abs 3x15
3B Low Back 3x15
4. Sled Sprint 10x40meters
After some heavy work last training session, we are breaking down another complex with added conditioning. We are trying to better our performance from last weeks complex, and our times on the run/row, which is flat out miserable. Some chose to use the same tool as last week, such as a barbell, while others chose to change implements and got destroyed by kettlebells. The choice is yours, have fun. You could also change exercises, but we kept the same movements for one more week.
Complex, 3 rounds, 2-3 minute rest between rounds
-push press x 20
-squat x 20
-bent over row x 20
-rdl x 20
-push up x 20
-run 300 meters
-row 400 meters
-rest 2 minutes
Had a good time at the park this morning with some friends on my birthday. We practiced some bodyweight drills, a little kettlebell work, and getting schmacked in the grill with playground swings. Haha, unfortunately I wasn't able to get the grill schmacking on video, but it is a lesson learned. If something is coming at your face, move. Simple, genius.
Handstand pushups x 5
Pullups x 5
1 arm kb clean and press x 5/5
Bench jumps x 5
Nothing too strenuous, we got a hard week ahead of us.
Single Kettlebell Complex
Clean & press x10
Reverse Lunge x10
Switch hands and repeat, rest as necessary between rounds
2 KB Overhead Carry x 40 meters
2 KB Rack Carry x 40 meters
2 KB Farmers Carry x 40 meters
Keg (Sandbag) Front Carry x 40 meters
All nonstop, then rest and repeat