The Road to Recovery... Part 4: The Plan

2 December 2011
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Previously in Part 3 of my Road to Recovery series I wrote about the operation and post-op recovery including the stages of physiotherapy I went through, and finished explaining how once I finished physio I’d gotten lazy, no progress was being made and I needed action... fast!

So I sat myself down and drew up a plan... I figured 6 weeks of quality training might be a good idea and after that I could re-assess where I was and change accordingly.

6 weeks has been and gone (ended a few days ago). I’ve trained well on the whole and feel pretty good. My ankle feels strong and my general fitness is a lot higher now than it was a couple of months ago. And as long as all goes well this weekend then I’m planning to play a bit of 5-a-side football on Monday night!!! Eeeekk – pretty nervous about that!

So what have I been doing? Well here it is, my 6 week training plan:

I started out by identifying the following 6 key sessions that I would use to keep some structure to my plan:

Session 1

Gym: Legs

  • Turkish get up
  • Kettlebell swings
  • Kettlebell clean and press
  • Bulgarian split squats
  • Single leg stiff leg deadlifts

Session 2

Gym: Back and biceps

  • Turkish get up
  • Deadlifts
  • Chin ups
  • Bicep curls
  • Rows

Session 3

Gym: Chest and shoulders

  • Kettlebell clean and press
  • Dumbbell bench press
  • Power cleans
  • Triceps push down
  • Dips

Session 4 Running Session:

  • Road running build time up at steady pace

Session 5 Sprint Session:

  • On grass HIIT
  • Direction training
  • Sprint intervals
  • Flat out sprints and stopping

Session 6 Rehab:

  • Massage
  • Balance
  • Hopping
  • Landing
  • Jumping

So the plan was:

Week 1: Focus on the 3 gym sessions - get through all 3 at least once and make sure I'm doing rehab sessions at home
Week 2: 3 gym sessions, with 2 running sessions - 1 of which to be a sprint session. And again include rehab at home
Week 3 & 4: 1 running session, 2 sprint sessions (2 each week) and all 3 gym sessions 2 if not 3 times. Again including rehab at home
Week 5 & 6: 3 sprint sessions in the week, and all 3 gym sessions (incl rehab) - included in sprint sessions some kicking of a football (if able)

End of week 6 I was hoping for the following results:

  • Body is strong
  • Ankle feels ok running/jumping/sprinting
  • Cardio ability increase / general fitness up
  • Can dribble and kick football with no pain

So there you go! End of week 6 and I feel like I’ve met all my goals and more! To be honest I didn’t do much steady state cardio, my focus has been on the gym sessions and the sprint sessions. This weekend I’m planning to do more sprints and some football work with a mate, and then Monday is the big test! 5-a-side football, nothing serious but having not played football for 18 months it’s a pretty big landmark in my road to recovery.

Road to Recovery... Part 1

Road to Recovery... Part 2: The Diagnosis

Road to Recovery... Part 3: The Op

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