Orthopedic doctor is demanding I take a bit of a breather from lifting. I ran track in high school and one year in college, had to quit because of a torn rotator cuff injury and Junior year in high school tore ACL. I've been hitting the weights pretty hard, I was in a minor atv accident a couple of days ago and messed knee up again. And shoulder is a bit inflammed from upper body workouts (and has been for awhile). I'm at a really good weight. I've started a pretty well no weight program. I wanted some advice and things to add to 'new' temporary program. Thanks!
This is what I'm doing now. I don't feel that's it's enough
Mon/Weds/Fri-
Jump Rope- 20 minutes. 10 of straight jumping and alternating legs 5 left leg/5 right leg
Crunches on Exercise Ball 5X100
Tabata bike sprints 4 minute intervals 20's and 10's
Push up on exercise ball with prone jacknife combo 10X20
Squat jump to chin with knee tuck 5X5 ( shoulder won't let me do more than that)
Finally 10 minutes of kettleball swinging
Tuesday and Sunday's are days off (I do crunches though)
Thursday and Saturday are HITT days at the track. And crunches on the exercise ball with medicine ball overhead.
Is this good? Do I need to add or take away anything?
Thanks so much!
Slight break. Is this workout any good?
Moderators: Boss Man, cassiegose
read these for both injuries:
http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409
http://www.t-nation.com/readTopic.do?id=1127149
you'll get plenty out of both of these so use it
mon - do tabata last not first...do lying leg raises instead of sb crunches.. the way never do crunches again...and don't sets of 100, find something harder and do sets of 12 like every other muscle...is this taken off real fat loss real fast??? just done 2 weeks of that and one of the hardest 2 week si've ever done training wise and still doing a lot of stuff from it now
tue - read mon
thu - read tue than mon
http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409
http://www.t-nation.com/readTopic.do?id=1127149
you'll get plenty out of both of these so use it
mon - do tabata last not first...do lying leg raises instead of sb crunches.. the way never do crunches again...and don't sets of 100, find something harder and do sets of 12 like every other muscle...is this taken off real fat loss real fast??? just done 2 weeks of that and one of the hardest 2 week si've ever done training wise and still doing a lot of stuff from it now
tue - read mon
thu - read tue than mon
Sounds great! Great articles! And yes I was doing the real fat loss real fast. Or as much as I could with shoulder and knee. Definitely the hardest program I've ever been through. I'll re vamp program, and make some changes. Thanks Again!swanso5 wrote:read these for both injuries:
http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409
http://www.t-nation.com/readTopic.do?id=1127149
you'll get plenty out of both of these so use it
mon - do tabata last not first...do lying leg raises instead of sb crunches.. the way never do crunches again...and don't sets of 100, find something harder and do sets of 12 like every other muscle...is this taken off real fat loss real fast??? just done 2 weeks of that and one of the hardest 2 week si've ever done training wise and still doing a lot of stuff from it now
tue - read mon
thu - read tue than mon