Category Archives: Game Fit Performance Training

I’ve moved…

I’ve moved to a new address.  The new blog can be found RIGHT HERE!  Check it out.

 

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Increasing Strength

This past week has been eventful to say the least.  It marked 9 weeks since my surgery with a follow-up appointment with my doctor. 

I was excited to go to my doctor’s appointment this week.  I have been working hard in PT and on my own.  I was having a conversation with my therapist the other day.  She was telling me that she was extremely happy with my progress over the past nine weeks.  I told her that I was doing everything that they were telling me to do…BUT I wasn’t ONLY doing it during therapy.  Now don’t get me wrong, I wasn’t doing anything that I wasn’t supposed to be doing, I was just doing what I was supposed to be doing MORE OFTEN.  As I said to my therapist, which she already knew too, if I only do the exercises that you have me do during the 1 hour session that I see you twice per week, where would I be on the comeback trail?  Answer:  A lost ball in high weeds. 

I guess it helps that I do this for a living and I know what to do and when to do it.  The secret to coming back from a knee replacement, or any type of injury, is doing the little extras that will make a big difference.  Injuries are a part of life, whether you are an athlete getting injured in a game or a weekend warrior rolling the ankle off the sidewalk curb.  It’s how you set your mind for the comeback that will help determine your success.

Talking to my doctor at my appointment this week, she was happy to see my progress.  The strength is improving…The ROM is beyond where I’ve been in over 20 yrs.  There continues to be swelling in and around the knee, which I was told is normal and can last upwards of 7-10 months.  But again, doing the little things such as ice after workouts and elevation and ankle pumps during rest make a big difference. 

My doctor asked me how long it took me before I returned to work.  Answer:  5 weeks.  There were two reasons for the question.  First, we have to get into the planning stages for round two (the other knee).  That day will come and having a ball park timeline is important for planning everything from rehab to personal schedule.  The second reason for the question was she wanted to see what “could” happen when you are focused and motivated on your rehab.  As she said to me, “Glenn, you get it” with regards to the importance of strength training, flexibility, and everything else that goes in to improving performance.  I told her that “Fear is a great Motivator.”  I know what it’s like to have poor strength and ROM in an arthritic joint and I don’t want to go back there.  Some people will go through surgery or an injury and will not stick to the rehab routine or maybe do the minimum.  If you do that, you can expect minimum results. 

Whether it is for fitness, performance, or rehab…Have a plan; stick to that plan; and see the results.

Third Annual Psychology of Coaching Teams Conference

My friend and colleague, John McCarthy will be hosting the Third Annual Psychology of Coaching Teams Conference at Boston University on May 26, 2011.

For an overview of information about the conference, please visit the following link, as this will direct you toward on-line registration.  Please note that if you register on-line by  MAY 23, 2011 — which is this TODAY — you will receive a discounted rate!

http://www.bu.edu/sed/register-for-the-psychology-of-coaching-teams-conference/

For specific information on this year’s conference, including information about the speakers and the day’s agenda, please visit the conference blog at the following link:
http://blogs.bu.edu/coaching/

Getting Stronger

Yesterday was another good workout with the legs.  Everyday I am feeling improvements in the strength levels of my lower body.  As I have mentioned to many people during my rehab program, for many years I have been limited with my ROM.  Now with increased motion, I found serious strength deficits at the new points of motion.  It is exciting and frustrating at the same time.  Exciting because of the new motion and frustrating because of the weakness. But the good news is that the strength is improving.  That being said, yesterday’s workout is below:

Bike 10 minutes.  The great thing here is that I have been able to lower the seat, bring the knee through a greater ROM.

Foam Roller and Tiger tail.

BW Squats 3×15. 
Step-ups 3x15ea.  Used a 12in. Box and focused on keeping hips level.
1 leg SLDL 3X15ea.  Used a 20 lb DB.
Hip lifts w/ heels on bench 3×20.  BW exercise that got the hamstrings firing. 

All in all, it was another day of progress.

How to be successful…

I remember reading one of Coach K’s books some years ago that said successful people surround themselves around other people who want to be successful.  Successful people want to keep being pushed to be better in what they do.  It is also important to learn as much as possible from people because it will help you be better in what you do.  That being said, I wanted to share a recent blog post from Mike Boyle.  The post title is called “A day in the Life,” although it could adequately be called “The blue print for success.” 

I’ve been fortunate to know Michael for many years.  He is a friend and mentor.  In fact, I am lucky enough to hold the title, “Mike’s First Intern.”  I’ve learned a lot from Michael over the years and what he writes in this post is true to his form.  These are teaching points that he actually follows, he’s not just writing about them.

And as he writes in his post, the secret to success is…there really is no secret.  Do what you love to do, and do it well.

Knee Rehab workout for Monday, May 2nd

Well, yesterday was a pretty good day on the rehab front. A couple of big item things happened at the end of last week that I was still happy about.  The biggest thing was having my knee flexion, in a prone position, measured at 112*.  There may be a few of you out there that are saying, “Uhhh, Glenn?…That’s only 112*.”  But listen…For the past 10 years I was lucky to be at 100*.  And for the past 5 years, often my flexion was lucky to be at 90*!  So to hear 112 last week, I was pretty happy.

As for yesterday’s workout, it was a good one with the legs.  In one of my “ah-ha” moments, I started to do my single leg training on both legs this week.  I had actually stopped working both legs individually for the past couple of weeks because my “natural” knee was flaring up with pain.  I was not totally surprised by this but I wanted to manage it with a little rest so I stopped doing the extra with that leg.  But yesterday I brought it back into the mix.  I will detail the workout at the bottom, but I wanted to say that I am starting to see the light now with my new knee.  Here’s to continued success and rehab.

Workout:

Bike warm-up 10 minutes (Easy riding here to warm-up and increase blood flow.  My expensive knee actually goes around the pedal stroke much better than my original knee)

Stretching and Foam Roller. (15 minutes)  One of my favorite sayings here:  “Fear is a great motivator.”  I will always make time to work on the range of motion in that knee.  I have been seeing improvements over the past couple of weeks and want to continue seeing the same.  As I said, 112 last week…I want to get past 115 soon.

Clams 3×20

BW Squats 3×15I am in a “catch-22” here.  My expensive knee has a greater ROM than my original knee, so getting to the end range is tough on one leg vs the other.  It’s important to maintain good mechanics through the movement.  Better ROM will be addressed through single leg exercises.

Step-ups 3×15 (8 in box)  Important point here.  Watch the hips in the mirror.  Hip tilting is cheating and compensating.  Don’t do it.

Lateral Step-ups 3×15(8 in box) Same points as above.

BW 1 leg SLDL 3×15Getting the single leg balance back is “fun” and challenging, but is needed.  Strength will improve here.

Heel Raises 3×15.

Stretch and Ice.

It was a good day yesterday.  Sorry for the delay in getting this up, but I had to work too.  I’ll be better.  As Yoda says, “Do or Do not, there is no try!”

Using the research for your training

How do you regulate your training?  Is it all high-tech formula’s and equations?  Something as simple as “listening” to your body can help tremendously.  In a recent study from the Journal of Strength and Conditioning Research, researchers looked at how perceived exertion can help regulate a training program in women.  The french study which appeared in the January, 2011 issue of JSCR looked at how three different training groups responded to a training program.  A control group, heart rate group, and a perceived group participated in an interval training program.  The results showed that both experimental groups increased significantly compared to the control group.  What this information tells us is that perceived exertion can be extremely helpful when looking to monitor your workouts during training.