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post #11 of 15 (permalink) Old 08-04-2008, 09:32 AM
livelyjay
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That's good to hear from someone who's gone through this before. Last week I did a plyo routine once, but I couldn't do the full week because I went on a road trip over the weekend. Here's the routine I have come up with, let me know what you think:

Monday
Lunch Hour: 4+ mile run
After work:
- Jump squats (3x8)
- Split Jump Squat (3x8)
- Box Jump (3x8)
- Lateral Box Jump (3x8/side)
- Ring Box Drill (3x8)
- One Legged Jumps (3x8)
- Agility (30 minutes)

Tuesday
Lunch hour: Leg workout (squats, dead lifts, ham curls, leg presses, calf extensions, inner/outer hip abductions)
After work: 30-60 minutes exercise bike

Wednesday:
Lunch hour: Back & chest
After work: 30-60 minutes exercise bike

Thursday:
Lunch hour: 4+ mile run
After work:
- Depth Jumps (3x8)
- Lateral Box Pushoffs (3x8)
- Lateral Hurdle Jumps (3x8)
- Tuck Jumps (3x8)
- Single Leg Tuck Jumps (3x8)
- Zig Zag Jumps (3x8)
- Agility Training (30 minutes)

Friday
Morning: Basketball
Lunch Hour: 40 minutes exercise bike
After Work: 30-40 minutes swimming
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post #12 of 15 (permalink) Old 08-04-2008, 12:17 PM
DVS TJ
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You got all the right stuff there, the only thing you have to make sure of, is that you stick to it. It is going to suck, but you need to stick with it. The pain will come and you will be sore, don't work until you feel like you are going to do damage, but working through a little pain is the only way to make it stronger. Take it as easy as possible, just don't use that routine till boarding season. As you progress you will feel your legs getting stronger, so keep adding weight. Don't go crazy because muscle builder legs won't do you any good, you want limber legs that have very good reaction time.
post #13 of 15 (permalink) Old 08-04-2008, 06:54 PM
hipbone
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As someone that is a certified training counselor here are my thoughts. You are not ready for plyo training. It is not something you just 'jump' into after a layoff from activity. It is very hard on the muscles, tendons, and CNS because of the use of the GTO (golgi tendon organ) to exploit the bodies natural self defense mechanisms (of pulling the muscle/tendon off the bone) for the purpose of a stretch reflex to garner explosive power. Even if you are ready for it your volume is too high and the just tossing a bunch of exercise together doesn't lead to great recovery.

I really suggest you consider looking into a properly designed program(exercise selection, training volume, periodization, recovery etc.) to get the most out of your time invested. On that note if you do think you are ready for a little bit of plyo work I think a program like WS4B Part 3 (Westside 4 Skinny Bastards) strength training split would be suitable for your goals.

EDIT
It may be hard to find now because I think Defranco was trying to take back his free program and start selling it for $5. If you cant find the program searching for it on the net anymore, its a pdf file, shoot me pm with your email and it should fit as an attachment.

Last edited by hipbone; 08-04-2008 at 06:57 PM.
post #14 of 15 (permalink) Old 08-05-2008, 08:11 AM
livelyjay
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Well I ran this by my surgeon and PT and they both said it was fine. My surgery was 12 months ago and I met with the surgeon July 22nd and he said I was good to go without the brace with the exception of sports. I've been playing basketball since the beginning of March with agility training since January and I'm well ahead of the curve for recovery for the normal person (e.g. someone not in an organized professional sport). I've also been running with increased distance and speed. I can run longer and at a quicker pace than before my injury (4.5 miles @ 8.5 min mile pace, 5k @ 8 min mile pace). My only discomfort when doing my leg workouts is some soreness in the patella tendon where they sourced my ACL replacement. I have talked to the surgeon about it and he said it is typical to have discomfort up to two years after the procedure.

Why do you think I'm not ready? My legs are stronger than before the surgery, my leg that was operated on is just not as powerful. Just wondering where you are basing your opinion.
post #15 of 15 (permalink) Old 08-05-2008, 01:00 PM
hipbone
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First off, if they are concerned with you playing sports without the brace they should be concerned with you performing plyometrics, unless their only concern is you receiving a direct blow to your knee. My guess is that's not the case and they are worried about the twisting action and increased likely hood of hyper extension because of the still recovering tendon and ligament. Also my concern is not with your muscle strength, rather it is with the tendons and ligaments, the parts that were damaged. Efficient (useful) Plyo is going to take the tendon to its limits which puts you at a higher risk of reinjury. Muscle grow/get stronger faster than the tendons and ligaments, just because the muscle is ready to go doesn't mean the tendons and ligaments are. With the muscle already being fully developed and the tendon and ligament not it is just an increased chance of injury.

Secondly, the amount of volume per workout and the frequency of training, 2 plyo + 1 strength + 1 day of sport in 5 days is a lot on a still recovering organ. You wont recovery properly and you gains will be less than optimal over the long haul.

I wouldn't advise plyo training to a fully healthy person that hasn't been strength training or involved with a sport (non skill related training during practice) for 3-6 months, never mind one that had major knee surgery.

I understand your desire to get back into the game as soon as you can and you are willing to give it your all to do so, but it doesn't mean you have to move to full blow advanced training techniques right away. Start with something that incorporates strength training and a little bit of plyo work.

This is coming from someone who has gone through knee surgery and after 9 months of recovery time with a Physio/Physical Therapist still reinjured it because I started to get impatient.

Muscle grow/get stronger faster than the tendons and ligaments, just because the muscle is ready to go doesn't mean the tendons and ligaments are.

Really take a look into something like this:
http://www.elitefts.com/ws4sb/WS4SB.pdf

If you are unsure if you are ready for it take a copy to your PT and see if he thinks you could handle this work load. I just know that my surgeon was a moron when it came to training and didnt think squating, or even bent over rows were a good exercise because there is too much risk for injury. He suggested all I should do for a good workout is curls, calf raises, and bench press. The rest of the stuff was too dangerous. Docs dont know everything.
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