ACL Rehab Blog Of An Olympic Athlete

[dirtyholt]

3/16/12
•   5 mile jog
•   Plyos x 2
•   Sing leg forward/back
•   Single leg left/right
•   Icky shuffle
•   Slalom holds

[dirtyholt]

Sunday 3/18/12
Legs feel good.  Probably too good.  People were really doubting me as to why I chose a PT autograft over an allograft but so far it has paid off in spades.  My leg feels better right now with less intense rehab than both of my autografts felt at about month 7.  My training partner got an autograft and wrestled the world team trials at 4.5 months, and I am confident I could do the same.  I’m not that dumb though.  I did some light plyos and Olympic lifting this week and it was pain free and easy.  I have finished a 3 month periodization of strength training and will now be moving to more dynamic workouts aimed at increasing movement efficiency and building power/time.  This should help my knee as a lot of the movements will work mobility and strength in athletic positions.

[dirtyholt]

3/19/12
•   Ankle mobs x 2
•   Stretch – light
•   Robs dynamic warm up x 2 mats
7.   Jog
8.   Carioca
9.   Carioca high leg
10.   Skip forward
11.   Skip backward
12.   Lunge+twist forward
13.   Lunge+stretch backward
14.   Twist steps
15.   Post/anterior leg swings
Super set: 
7.   Overhead squat – 4x5 – bar
8.   Lateral box plyos – 2x40
9.   Box step up/down plyos – 2x40
Super set:
5.   Zercher squat – 3x10 135/155/155
6.   Single leg lateral line plyos – 2x40
Super set:
5.   RDL – 3x10 155/175/185
6.   Single leg forward/back line plyos – 2x40

[dirtyholt]

3/21/12
•   Jump Rope 3x200
•   Speed ladder – 3x
1.   Single leg forward/back
2.   Single leg left/right
3.   Icky shuffle forward/back
4.   Slalom w/hold
5.   Single leg zig zag forward
•   Lateral/medial tibia flexion – 3x20
•   BOSU single leg tennis toss – flat down – 3x10
•   Stability ball hamstring curl – 2x14
•   BOSU calf complex – 2x30
•   Foam roller
•   Stretch - medium

[dirtyholt]

3/23/12
•   5 mile jog
3/22/12
•   Ankle mobs x 2
•   Stretch – light
•   Balance pad storks DEEP – 2x7
•   Balance pad step up/down – 2x20
•   Agility ball toss – 3x10

[dirtyholt]

3/24/12
Super set: 
4.   Overhead squat – 5x5 – 45/45/45/55/55
5.   Lateral box plyos – 2x40
6.   Box step up/down plyos – 2x40
Super set:
3.   Zercher squat – 5x5 135/155/175/175/175
4.   Single leg lateral line plyos – 4x40
Super set:
3.   RDL – 5x5 175/195/195/225/225
4.   Single leg forward/back line plyos – 4x40

[dirtyholt]

3/28/12
1.   4 mile jog
2.   Stability ball hamstring curls – 2x15
•   BOSU calf complex – 2x32
•   Pistol squats – 3x10
•   Single leg bosu tennis toss – 3x10
•   Stretching – medium
•   Foam roll
3/27/12
•   Stadium stairs – 3x
•   Hang cleans 5x5

[dirtyholt]

Sunday 4/1/12
Been a pretty slow few weeks.  Incorporated plyos into every lift and rehab session.  Jumping on my graft leg is pain free for the most part.  I will start with box jumps and more dynamic balance moves this week, starting slow and low, then building up.  I will also start sport specific drilling with little to no resistance.  It is tough here because most people don’t have the drive or dedication that athletes in Colorado or Portland do.  Even the weekend warriors it seems are more dedicated that the “athletes” in Washington state.  It is pretty difficult to even get someone to workout at all.  I will be starting back with 2-a-days this week and getting my cardio back up so I am ready for when I get cleared to resume practice.