Injuries equal opportunities

What a treat!  You get an article from Coach Joe!

What a treat! You get an article from Coach Joe!

As most of you will know, I have had my fair share of injuries thanks to a lifetime of wear and tear, and now I am currently recovering from hip surgery. It’s probably been two years since I would consider myself completely “Un-Injured”.

During all of this time unable to fully train, there has probably only been two weeks where I have not been in the gym, and that is only because my pain meds wouldn’t allow me to drive........... :)  But even though I couldn’t make the gym, I was on my Air Bike at home the day after surgery, as per the surgeons prescribed recovery.

I have had back problems since I was a teenager…… I had a fall on to my lumbar spine and it continues to give me grief today. When it does, I adapt my training.  There was a period where I could not squat, so I did Romanian Deadlifts, Bulgarian Split Squats and lunges instead. When I was able to front squat again…… 5kg PR. Boom!!

When I damaged my wrist, for 6 months all I could really do was back squat, and a bit of single arm stuff. I put myself through a couple of different strength programs to learn more about them, and myself. When I did the back squat retest….. 15kg PR. Boom!!

Now I am recovering from hip surgery. The surgeon told me in recovery that after all of THIS, I would need 6 weeks on crutches (Christmas and New Year, not cool). But in the follow up appointment 3.5 weeks later, he said I was way ahead of where other patients are, and I should get off the crutches and start exercising again!

This I put down squarely to the work I had done in the gym before the surgery. #prehab

Now, I am by no means fixed and back to full training. But I am back to training, I am mixing up the Fitness and Performance WODs, and scaling or modifying when needed. My recovery is continuing to sky rocket ahead of where I “should” be.

Moral of the story? Don’t stop training if you are injured. Change your training! Think of your injury as an opportunity, not a setback and find a new goal to focus on.

If you are recovering from an injury and looking for a gym that can fix you AND provide a supportive, stimulating and fun environment, then look no further. The coaches at RCF09 will guide you through your injuries to keep you in the game, and in some case (like me) sane….

FITNESS

A.

DB Split Squat

3 x 8 e/leg

Deadball Roll

3 x 5m

Perfect Pushup

3 x 10

B.

500/400m Row

30 Russian Swings

400m Sandbag Run

30 Russian Swings

C.

50m Waiters Walk

100m Rack Walk

200m Farmers Walk

2 sets NFT

PERFORMANCE

A.

Front Squat

3 x 5, all heavy

High Box Jump

3 x 5 (step down, 1 rep at a time, focus on explosion)

B.

5 HSPU (sub for 10 Pushups)

10 Box Jumps 60/50cm

15 KB Swings 24/16kg

AMRAP in 7mins

C.

50m Waiters Walk

100m Rack Walk

200m Farmers Walk

2 sets NFT

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