Getting back to judo after injury - my recovery program
Sorry, this will be a long post, apologies for that.
Early November, I partially ruptured an LCL and damaged the femur articular cartilage when my partner tripped and felt full-force on my right leg during a judo randori.
I had my leg immobilized for a month, and started physio two weeks ago, which mainly consists in safely learning how to walk again, cycling and doing leg extension / bend. I will be (to be confirmed by the doctor next week) able to start again some moderate physical activity in January. Probably I will be back to judo training end in March. As for kendo... well, given the strain kendo inflict on your right leg and knee, I will forget about it and get back to it in 2012...
I would like to prepare during January and February for Judo so I am confident on my legs and not afraid to break something again, do not die during training and do not wish I died the day after when I feel the pain of my sore abs, shoulders and quads.
I therefore looked into my conditioning programs, and extracted some specific exercise to make a workout program I can use for January. I would happy to receive anybody's opinions / suggestions / comments about it.
First a couple of personal data:
I am 1m70 / 5'57'' tall, and weight 74 Kg / 163 lbs. Before the accident, I was training judo 3 times a week, in a school with a heavy focus on competition. One of the training session is focus on newaza and pure technique, the other two are on physical conditioning and randori (full, taichi-waza and newaza). I also worked-out 2 times per week, doing 6 weeks programs, with a focus on fortifying abs and back (30 min), upper torso (30 min) and legs (30 min) and alterning programs of endurance and programs of strength. I was also running an hour in the week-end.
Ok, now the program objectives:
#1 Do not stress or damage the ligament and enable recovery to continue (avoid excessive bends with weight, do not twist or rotate the leg, etc)
#2 Fortify muscles which support the knees, as well as hips and lower back
#3 Get back in a condition that allows me to progressively and confidently start again a lighter version of my usual work-out in February, start the newaza / technical class in March and full training program again in April.
#4 Do not discover a new form of pain due to soreness when I start training at full intensity again...
The idea is to start light and soft, and using mainly the swiss ball (or stability ball) as I think it would allow me to fortify the areas I need while avoiding risks of injuries on the ligament.
So I think to adjust the frequency as follows;
Week 1: 2 sessions, no weight (except where specified), half number of reps / time, doing all exercise with the two legs
Week 2: 3 sessions, start to increase number of reps / time, otherwise as above
Week 3: 3 sessions, no weight (except where specified), doing the 1 leg version of each exercise, where applicable
Week 4: 3 sessions, using weight (tbd), doing the 1 leg version of each exercise, where applicable
- warm up: 10 minutes cycle, low tension, ~60 rpm
- Swissball V sit-up (3x 10), alternate with Swissball squat (3x 20)
- Swissball hamstring curl (3x 20 reps), alternate with Swissball knee tuck (3x 12 reps)
-Swissball dumbbell press (3x 12 reps, 2x 10 Kg), alternate with sitting on the ball (arms crossed on the chest, legs up, 3x 1minute)
- Swissball back extension (3x 12 reps), alternate with Swissball leg lift lat crunches (lift the ball with the legs, touch each of your foot with the opposite hand with keeping the legs straight, 3x20 reps)
- Push ups (3x 50 reps), alternate with leg extensions (3x 20 reps, 10Kg attached to each leg)
- Pull-ups (3x 10 reps), 1 minute rest between reps, alternate face-palm and face-back grips
- 10 minutes stretching
What do you think?
- Does this program seems appropriate for my primary objectives?
- Do you see other exercises which are a better fit?
- Is there any flex and strech exercise for the legs I should add?
- Anything else based on your experience
On a side note, I am also considering going to the Ju-Jitsu kata class in March, to complement the judo technical class in order to get my marks in a safe ways.
Thanks in advance and sorry for the looooong post.