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Wendler 5/3/1 to working with an injury

  • 22-04-2012 7:02pm
    #1
    Ivan.Drago
    Registered Users, Registered Users 2 Posts: 59 ✭✭


    I sustained a knee injury in a soccer match a week ago and I'm due to get an MRI next Saturday. I suspect it's ligament or cartilage damage, but I don't know to what extent yet. The knee is totally out of bounds at this point in relation to training.

    Anyway up to this point I had been following a strength bias programme incorporating heavy compound lifts, with some assistance work and short heavy metcons with a view to establishing some 1RMs for beginning some cycles of 5/3/1 during my offseason.
    With my leg being out of commission for the time being, I cannot perform squats, deadlifts or anything involving my right knee, and suspect following 5/3/1 doesn't really work if modifying to allow for only upper body movements. Any advice out there for what the best course of action is?

    Goal over the next 4 months is strength gain, with some conditioning thrown in so I amn't a fat mess for the start of next season in August/September. Historically I have focused mainly on compound movements in my lifting, but maybe some type of bodybuilding upper body split may be the way forward until my knee recovers?
    Any thoughts on conditioning/fitness work also under the circumstances?


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    1) go get your MRI and get it looked at

    2) follow your physios/consultant/doctor's advice

    3) anything before that is pure spectulation

    The answer is probably knee rehab and lots of heavy upper body pushing and pulling, and core exercsises.


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