I’ve started to train again. I was cleared to run last week and started today. I am limited in what I can do so I’m really just working developing my strength as I can’t do a lot of plyometrics are hard sprinting. I thought it would be a good idea to get a strong base and gradually build into more intense training.
Here is my 9 week GPP plan:
Primary goal is overall fitness. Majority of work will be extensive tempo from 60-65%. I will do some Acc. Dev. work, but it won’t be normal in nature as I have to be very careful sprinting. It’s not so much the sprinting itself, but slowing down. My weight room work will be much of the same. I will be doing some olympic lifts. Primarily snatches. I split leg catch it and I think it will be easier on my knee. I will start working with front squats and SL leg curls. I’ll work in some deadlifts and MB circuits for additional work.