Training Around Injuries During the Season 2

Let's now break these exercise modifications down a little.

Unilateral Exercises

These are exercises that are performed by using either 1 leg or 1 arm. The best single arm exercises include db bench presses, shoulder presses, rows and pulldowns. It is important to train the uninjured side as the nervous system activation can carryover to the injured side so you won't be set back as far as if you did nothing at all when you can return to your full training. They are also useful for still lifting a relative heavy load but as the stress is directed through 2 limbs independently, the nervous system isn't fatigued but the actual muscle is so they are great for in season training.

Using Machine Based Exercises

Machine based training takes keeping the nervous system fresh to a higher level then unilateral training as there are plenty of stabiliser muscle use during free weight exercises for balance and coordination purposes. I'm not a fan at all of machine although there are better machines and some even train the strength curve and provides resistance throughout the entire range of movement. The better machine exercises are pulldown and rowing machines. I don't class cables as machines either.

Deloading Programs

These are staples of powerlifting programs and are pre planned to give the nervous system, the joints and the muscles a rest week, of which usually becomes after a heavier or higher volume week. The aim is to over reach a little during the week prior and then the decrease in volume and/or intensity allows for gains and growth during the deload week and also ensuring your back to 100% freshness for start of the next training phase. Depending on how you feel during the "peak" week, you may need to decrease intensity by 10 - 20%, decrease volume 40% or both. For most of us you'll only need to deload the strength focused exercises but it also gives you a chance to get some technique work in with sub maximal weights.

Restoration / Recovery Programs

Athlete's especially need these at some stage during the year but they can be handy if popped in during the season as a form of deload week. During these phases of training you would emphasise and re-establish activation of various muscles (glutes, lower traps, core) as well as taking a lot of time to get soft tissue work done to iron out any trigger points and muscle tightness restrictions you may have developed so for during the season. During this time you would also use a lot of exercise from the unilateral, machine and cable lists from above to rest the nervous system.

Injury Prevention / Corrective Exercise Programs

This goes along the same lines as restoration / recovery programs but with a focus on rehabbing past and present minor injury and sore spots as well as using various dynamic flexibility and mobility drills to keep optimal tissue length and joint mobility. Exercises that may be included for rehab purposes include glute activation and low level glute strengthening exercises such as supine bridges, pull throughs and split squat and reach variations for the lower body as well as prone trap raises and serratus activation exercises to restore upward and downward rotation of the scapula.

I think most first round games are tomorrow so I wish everyone good luck and I hope you get a win.