Force Plate assessments are extremely informative and change as the program progresses
Guiding your rehabilitation program with assessments is essential for a repsonsible training process. This video shows the force plate testing I have conducted as a result of a previous knee injury.
I chose the Isometric Single leg squat at two ranges. From this I identified that whilst having similar peak force score the more important metric of Rate of Force Development was 50% weaker in the injured leg. This higlights a significant weakeness and the goal is to close this gap to at least 80%. Therefore I need to improve my strength by 30% as a minimum.
My Current Rehabilitation Training Program
Within the rehab process you find adaptations occur quite quickly, especially in the early stages. This is because your body is trying to get back to a trained state. Check out my initial program .
In order to maintain consistency of movement pattern I have adhered to some basic exercises. However what these results told me that after adjusting to the bodyweight load it is time to add some external load.
It is important to always take a bigger picture view of these training sessions and see how they fit into the whole week. I will be adpoting a High day/ Low Day approach to this training program. Check out the vidoe to see how my training has progressed.
What does my rehabilitation week look like?
The above video is only a snapshot of what my week looks like. Here is the whole week overview.
- Monday – Full body Light/rehab weights & Health – 20-30m CV
- Tueaday AM – Session in the video – Tuesday PM – 1 x 20 Upper Body
- Wednesday – Rest
- Thursday AM – Second Lower Body Session (Video In next Blog) – Thursday PM – 1 x 20 Upper body
- Friday – EDT Weights – Light/Rehab Weights
- Weekend – REST
As the intensity of loading has increased and I am covering six sessions per week two days complete rest is needed. Within that time I am going on walks and performing some active recovery.
Things I am still maintaining are occlusion work and some EMS work.
Dont forget to check out the other blogs in this series.