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2005/10/16, 06:17 PM
So today is ME Box Squat. I have been looking forward to this workout for over a week. I want to bring my squat up so bad it hurts. But....
Today playing intramural soccer, I broke my foot. Particularly, about 2.5" from the tips of my toes, and dislocated a toe.
Ok, now I am not going to let this take me out, so heres the plan:
2 weeks upper body specialization. This will allow my lower body to completely recover. I will seperate my workouts into push and pull. 4 days/week. Also, specializing on grip work. During this time I will continue to stretch my legs and hip to keep loose. (squatting is usually the only thing that really gets my hips to open)
During the second week, I will see if I can add some high rep body weight squats into the mix, and see how they feel.
Hopefully I will be better by the end of week 2 and can begin to squat again. So, I will do a 2 week rotation with primary emphasis on lower body.
I will focus on box squats, since they are easier to recover from and your body can handle a greater volume of box squatting as opposed to regular squatting. 3 days lower body, 1 day upper. 1 day deadlift/clean/snatch, depending on mood, 1 day box squatting, 1 day front squatting on a low box. 1 full upper body day per week.
These are just my preliminary thoughts, as I haven't sat down and outlined my plan yet, but what do you guys think??? Feedback would be appreciated.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/17, 05:59 AM
you can also do exercises that don't put stress on the foot....leg extensions/curls......
I would avoid any exercises for which you have to stand and put pressure on the injured area....so no deadlifts/squats/etc...
however you can train pretty much every body part....with exception of calves...
I would just let my foot heal...in 3-4 weeks that it takes to heal for stress fracture you won't lose much of anything...muscle wise....maybe just a tiny bit of strength...maybe not even...
Not sure how it will affect your upper body exercises...i tend to dig in with my feet into the floor on bench press for example...so if that's what u do also...then this type of bench is out....
higher volume on upper body might be good...sort of like a mini cycle...it will shock your body into new growth and strength...while completely resting your legs or with just light work will allow them to work harder after you come back...so that you'll see better gains in the lower body....
Sorry this happened to you....
gl
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2005/10/17, 12:09 PM
Yea, i realized last night that there is no reason I can't take this time to take advantage of leg curls and possibly even hyperextensions. Depends how they feel on my foot. Hurts like hell right now.
As for my bench, you are right, it will be tough. I will def have to train without an arch, and may even have to bring my feet up on the bench. oh well.
And yea, thats what I was thinking. Figuring 2 weeks down time, I can do 2 mini-cycles. 2 weeks upper body specialization, followed by two weeks lower body specialization. This may even end up being a good thing for me.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/17, 12:19 PM
Ok, heres what I am thinking now.
Weeks 1-2, mwfs, upper body specialization with one day legs. On monday the PRIMARY focus will be on pressing, wednesday will be pulling, and friday will put equal emphasis on both aspects of upper body strength. Saturday will be lower body, leg curls, extensions, abductors and adductors, and hyperextensions if I can handle them. This will give me 5 days till I work legs from now... Since I am planning on reducing the volume of my upper body work in weeks 1-2, I will probably use alot of band tension during the second week to completely shock my body. The next two weeks will allow my upper body to recover from this.
Weeks 2-4, I think I will do the same thing, but with a mini-cycle focusing on lower body. mwfs, but with upper body on saturday.
Thanks menace... What do you think now??
Anyone else have any input.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/17, 12:21 PM
Also, almost forgot. As soon as I can handle it without pain, I am going to start swimming. This will at least keep me in shape, and get some blood back into my legs.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/17, 06:56 PM
sounds good wrestler....I was basicaly thinking along those lines...
swimming is a definitely a good idea once you're able to do it..
did the doc tell you to stay off your feet? or use crutches?
Because I'd try to keep the pressure off my foot as much as possible to let it heal properly and avoid further complications....
gl and recover soon...
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2005/10/17, 10:27 PM
I'm really feelin ya right now Wrestler. I fell a week ago and really did somethin to my right hip. I talked to my school's athletic trainer today and I'm doing hip work for the next week, and if it doesn't feel better, I have to get it checked out. She said if it's damaged the socket (which I am very afraid of) that it could be a lot of time before it gets better or even worse, hip surgery! She said worst case scenario would be that I damaged the same ligament as Bo "Knows" Jackson and have to get a hip replacement!! Man practice starts in 2 weeks and my first game is in 3 weeks, and this is my Senior year. I just pray that it starts feelin better in a week.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/10/18, 12:59 AM
gl aron. I was in your position leading up to states freshman, sophomore, AND junior year. Each time for some type of shoulder injury. I hope it gets better, but you'll prob be alright. Nurses always give you the worst case scenerio. Think positive till then
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2005/10/18, 07:26 AM
Somthing else to try, when you can support the weight is goodmornings.....I hurt my ancle last semester, and it was in a splint. So I couldn't squat, but I did goodmorings with NO lose of strength on my squat when I came back.
Maybe even try some.....eeep cough leg press maybe?
But i'd just do upper body, do lowerbody and trunk work, so at least your base can still be strong.
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/18, 07:42 AM
I wouldn't go for anything that puts pressure on the foot...leg presses, standing goodmornings, etc...I would just let the injured area heal....but I get what Andrew is saying....I did something similar when I badly sprained my ankle...but then again it wasn't nearly as serious as your inury...
I am thinking 1 legged squats and deadlifts on the uninjured leg...i think I read that training 1 uninjured leg ...helps maintain strength on the injured leg...or something to that extent(or keep the muscle...I forget)....can't remember the context or the exact quote...
fish oil...to preserve the muscle....4-5 g daily...
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2005/10/18, 01:15 PM
Yea, I am having a friend pick me up fish oil and glutamine to help prevent muscle and strength loss.
Also, If I am out longer than two weeks I will start one legged squats. I too have read research on the carryover of strength to injured limbs, but I am approaching that type of training with trepidation.
Also, I will be doing abs and grip every training day, and if I can, weighted hyperextensions for back.
One way to do goodmornings might be seated, but with my toes up and my heal on its edge??? I don't know yet, but I will have to experiment with it later.
I can't wait to see the look on the gym manager's face when I walk in there with a boot on my leg. lol.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/18, 04:58 PM
Somthingi thought of......that might be possible. If yoru flexable enough, and have a trust worthy spotter...do like a seated good morning, but put your feet/legs in a posistion like you would to stretch your hams.
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/18, 06:18 PM
also it might be a good idea....to have a couple days where you just sit almost like in a meditation and visualize your normal leg workouts where you do squats or deadlifts....each part...rep by rep....set by set......read something crazy on this topic a while back...how someone was able to put on strength while doing this process but lost it soon after he stopped....
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2005/10/18, 08:58 PM
Andrew, that kinda hurts me to think about. That may also put alot of stress on the spine. I'll find a way though.
Meance, I actually used t0 do this before all my heavy workouts, didn't think of it till you said something.
I believe it was a study on the psychology involved in elite level sports (kinda how like gymnasts and figure skaters are known to visualize there whole routine before stepping into the light) and it was found that visualizing an exercise can help improve that exercise. Thanks for reminding me of this.
You guys are great, you know that???
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/19, 01:00 AM
I broke my foot my last year of college wrestling. IF you want a training plan then send me an email. I broke my 5th metatarsal in 2 spots and should have been out for 8 weeks. My training got me back in 4 weeks. There are lots of things you can do to help a bone heal faster.
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2005/10/19, 04:25 AM
:)
good luck wrestler....I know you can achieve anything with your kind of motivation and drive...
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2005/10/19, 04:37 PM
Gator, I was actually going to send you an email asking about your experiance with athletes in my kind of position today anyways. I sent you an email. Thanx
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/20, 04:09 AM
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=13&t_ix=2498
also taking cissus might speed recovery...cn help heal bone faster...
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2005/10/20, 09:33 PM
I'm taking cissus and cAMP right now. My bad achilles tendons: Virtually Pain Free! I dunno about the cAMP because I haven't been eating as good as I should be, but the Cissus RX is good stuff.
Gator, if I happen to have a hip fracture, I would like that workout plan or whatever it is to help recovery because my season starts soon!
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/10/25, 07:50 PM
Menace, two of the things you suggested were actually discussed during the Charles Staley annual strength summit.
The speaker was Chad Waterbury.
The presentation was "The Science of Muscle Fiber Alternations in Response to Strength Training" and the topic was the importance of the CNS in strength training.
Here were the key points as summarized by one of the respective strength journalists:
• If you break your arm but continue to train your good arm, you can maintain or even build strength in the broken limb. Your neural system is affecting the function of the muscle even when it can't contract.
• In one study, participants were asked to "train" their pinky muscles five times a week for four weeks. Another group was asked to sit still and merely think about training their finger muscle (two imagined sets of twelve imagined reps). The group who really exercised their fingers improved pinky strength by 30%. Those who only imagined it? They still improved by 22%! Behold the power of the body's higher centers!
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/26, 04:46 AM
We definitely have a lot to learn about the power of the mind....how else can we explain freak incidents of middle aged woman lifting a car to save her baby or some other incidents like that...we have a very long way to go to unlock the knowledge of our true potential...
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2005/10/26, 05:24 PM
/\
That was also discussed.
• People always think "muscle" but forget that the nervous system drives the contraction and controls skeletal muscle function.
• Ever hear those stories of a mother picking a car up off her child after an accident? That's not muscle; that's the raw power of the nervous system.
• The nervous system can be fired up to such high levels that it'll tear a muscle in half. This often happens in those "lifting a car off the child" situations.
Also, credit goes to chris shugart as the journalist/strength trainer.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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