Patch - Agreed. I find sports psychology very interesting.
So I’ve been flop flopping on weather or not to keep logging here and I think I’ll keep this going. Half of the problem is that I have been so busy lately. I started a little side business doing graphic design and video editing work and that is taking up a lot of my free time. When I get home from work it is usually eat, edit, gym, sleep. My BF also has a pretty crazy schedule so when we actually have some down time together we have to capitalize on it.
Training
I don’t have my numbers handy with me this morning and I’m honestly not up for logging all of my training I’ve missed in the last few days so here are some highlights.
Running - I have one more 25min treadmill run to hit then I am free to go run on the track.
Front squat - hit a post-OP PR of 1@130 last night. Felt solid. Boy do I love front squats.
Hamstrings - Flexion strength of my surgical leg is atrocious so I have added single leg ham curls. My surgical leg is about 30% the strength of my good leg.
Jumps - improving. Hesitating less. I might pull out the camera and take some videos so I can see what I’m doing differently on each side.
Game plan - I’m digging the intuitive training right now. It seems to work better because I can adapt to how I am feeling each day. When I have a schedule and it doesn’t go the way I planed tend to get frustrated. This way I can just go with the flow for now.The rough rehab plan is running-rest-jumping-rest repeat. Upper and lower body weights get slotted in depending on what I’m feeling like with emphasis on my lower body.
I know what you mean about babying one side and being hesitant to do stuff with it. Did you work your way up to doing jumps for rehab? The reason I ask is because that’s what’s still killing my knee. Jumping and lateral movement. My knee is still having issues with the torque and shearing forces put on it by those types of movements.
Pixie - Thanks! Once I hit 140 I’ll be back to pre-surgery strength.
I did work my way up to jumps. First I had to demonstrate that I had good quad strength before doing any jumping. When I did start jumping my progression looked something like this:
2-foot vertical hops
2-foot to 1-foot vertical
Short 2-foot horizontal hops
1-foot vertical mini hops
1-foot hops around a square (clockwise and counter clockwise)
1-foot landing dropping from a box
Then finally jumping for height and distance
2-foot broad jumps
1-foot to 1-foot broad jumps
2-foot to 1-foot broad jumps
2-foot to 1-foot vertical
1-foot to 1-foot vertical
I was told to really focus on pushing my knees out when I land - avoid that knee cave.
The only thing holding me back though is strength really. My surgical leg is seriously lacking power right now and I hop the single leg jumping will help that. I don’t have much knee pain either - only in the last few degrees of flexion which I am working on.
Thanks for the info You’re damn close to your previous PR pre-surgery!
What did you do to work your way up to jumping? I really think that’s the stage I’m at right now. My knee is a lot more stable than it was a couple months ago, but something is still weak when it comes to the lateral force. What kind of movements did they have you doing?
