Training Around Injuries During the Season

Piggybacking on my last post, let's go through and specify how we can modify out training when an injuries or sore spot presents itself.

Use Less Nervous System Intensive Exercises - the nervous system requirements of a spinal loaded back squat far and away greater then for a leg press which will tax the actual muscles more then anything. If you have programmed for a back squat but you don't really feel as though you can't really give your maximum performance because of injuries or soreness, then it's a great idea to keep fatigue at bay and use a lower load exercise with the perfect choice being a single leg exercise like lunge or step up variation which will train tour legs as hard, but with a lot less load.

Using Unilateral Exercises - these are the perfect choice for when you injure a knee or a shoulder in that it allows you train the good side hard, which can actually provide some nervous system activation to the side NOT being trained.

Using Machine Based Exercises - I'm not the greatest of fan of machine based training, but if you are really feeling run down then they are still a viable option. As a side note I don't class cable attachments as machines as they allow you to move in whatever path of resistance you naturally do, so definitely opt for cables before machines where you can.

Using a Deloading Program - deloading refers to decreasing intensity (the weight your using) and/or the volume (total sets and reps) at planned periods of time to rest the nervous system and the joints in preparation for the next phase of training. These should always included in your program, especially if your lifting heavy with squats, deadlifts and bench presses.

Using a Restoration / Recovery Program - I have a few of these made up for the times that I need them and they basically consist of activation, bodyweight, cable and light weight exercises. Run through these in a circuit fashion.

Using an Injury Prevention / Corrective Exercise Program - common sites of injuries are the ankles, knees, hips, lower back and shoulders so you would basically choose 2 - 3 exercises that will address each of them and run through them circuit style.

The basis is to always be prepared and if you need to break away from your planned training, then you'll have plenty of options to cover it.