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PROGRAM OVERVIEW
The Training Plan for Athletes Suffering Leg Injury is not a rehab training plan for an injured limb, but rather trains the rest of the body around the injury during
recovery.
The exercises and programming in this 6 Week, 5 day/week training plan are designed to be completed by an athlete with a single injured leg/foot/ankle, who is on
crutches or in a walking cast. Athletes on crutches, walking casts, or walking boots have all completed this programming at MTI.
This is a balanced training plan which concurrently trains strength, work capacity, chassis integrity, low back fitness, and endurance. It is a gym based training
plan.
Strength:
Strength days in this training plan have you training a total body, lower body, upper body pull, and upper body press strength training exercise over two circuits.
The training plan deploys bodyweight, dumbbell/kettlebell, and barbell training. You'll train strength two days per week.
Work Capacity
This plan deploys 10 minutes and 20 minutes, multi-modal work capacity events.
Chassis Integrity
You'll complete 15-20 minute FIR Circuits 4 times per week. FIR circuits deploy Flexion, Isometric and Rotation core exercise in the same circuit.
Endurance
Single leg erg rows or bike spin, as well as long multi-modal circuits
WEEKLY SCHEDULE
COMMON QUESTIONS
If the session calls for 4x Single Arm Rows, is that 4x Total, or 4x Each Arm?
4x each arm - 8x total. This is the same for all single side exercises - if it calls for 4x Russian Twists, this means 4x each side, 8x total, Etc. The only exception is
step ups. 50x Step ups = 50x Step ups total, 25x each leg.
Won’t my uninjured leg become too strong and unbalanced as compared to my injured leg?
Your uninjured leg will definitely become significantly stronger than your injured leg .... but don’t worry about it.
Studies have shown that some of the strength gains in the uninjured limb migrates to the injured limb. Training the uninjured limb will help you recover faster.
More Questions?
Email: coach@mtntactical.com
Good Luck!