I have a runner (100m, LJ) who severely injured his knee during football season. Apparently the doctors have told him that he’ll be out until late April. Our district meet (start of three week championship season) is the 3rd week of May. If (and this is of course a HUGE if) he can start running at that point, I’d like to hear some thoughts as to what I should work on with him for those last few weeks before our championship season (districts, regionals, state) starts.
Injured Athlete
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Participant
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Participant
So out until late April meaning doing nothing until then? If so that is pretty tough unless this guy is a major stud who will come back and be a threat even after doing nothing for that long. Late April is forever away so maybe there is a chance he can rehab or whatever and get healthier sooner than that. It’s hard to say what you should work on and I think it will all depend on how he looks and what he’s capable at that point. I would guess you would want to keep things very basic for him and progress a little faster through things or even have him start with some longer runs(longer than accel work.) Very basic low volume stuff would be my guess. Maybe others will have some insight.
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Participant
As Eric said, It all depends on what out means. If he is out from running, there is still plenty of other things that can be done. I’m sure he’s off from biking for now, but he can still lift with his upper body and do some core exercises. When he is allowed to bike again you can do some great things to help prepare him for when he can run again. Swimming and deep water running are also good options on the way to getting fully cleared.
Where is your athlete in the process and what is he allowed to do?
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Participant
Here are his PBs in each event. He’s a senior in high school.
100m – 10.84
200m – 22.30
Long Jump – 23’3.25″ (the state’s best returning long jumper)He is rehabbing at the moment, but he is not ready to run AT ALL. I actually JUST took the head coaching job about 4 weeks ago, so I am still gathering info about everyting at this point, so I’m not sure where exactly he is in his rehab, although he sustained the injury the first week of November. I planned on asking him about it tomorrow.
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Participant
Gotcha, so a very significant talent. I’d be doing following:
1. Pool work – both running (as able) and swimming intervals for fitness.
2. I’d think/hope he could do hip thrusters as a squat alternative relatively quickly, as they don’t appear really tough on knee
3. Upper body lifting with fairly high frequency
4. Bike or Row as soon as possible
5. When I’ve had injuries to one leg, I always continued to do plyo-type stuff on the other leg
6. Don’t run him before he can do it pain free. Someone with that level of talent will bounce-back quickly once injury-free (and you can race him into shape in the summer too to get ready for College Track or Football).If you have 3-4 weeks to get him race ready for districts. Here’s what I’d do:
Monday: 4 weeks of accel progression: 20s, 30s, 40s, 50s – plus double leg plyos going from vertical to horizontal emphasis. Maybe some lifting
Tuesday: Recovery Tempo: 100-150m runs at reasonable pace, emphasizing form.
Wednesday: 4 weeks of MaxV progression: Flying 20s-30s with progressively further run-in distance
Thursday: Extensive Tempo: A little volume 10×200, 7×300, 5×400
Friday: Lift plus some speed endurance – 6×60, 5×100, 5×120
Saturday: Pool or RowerCompete as little as possible, or replace Friday with a meet.
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Participant
Whats the diagnose of the knee injury? Weird that their is no information about the rehabiliation, cant think of any knee injury that requreces rest and no specifik rehab.
Matt
What would wednesday progression look like? and why progression on the run in?
Also its a rather high volume of training, so it will be super important that the athlete prepares for this
why tempo runs, rower and pool work with so little time ?
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Participant
Whats the diagnose of the knee injury? Weird that their is no information about the rehabiliation, cant think of any knee injury that requreces rest and no specifik rehab.
Matt
What would wednesday progression look like? and why progression on the run in?
Also its a rather high volume of training, so it will be super important that the athlete prepares for this
why tempo runs, rower and pool work with so little time ?
Wed: Week 1 – Flying 20 with 10m run in; Week 2 Flying with 20m run-in; Week 3; Flying 30 with 20m run-in; Week 4 Flying 30 with 30m Run-in. Progression on run in means entering the fly at a faster speed and also hitting maxV plus Speed Endurance by 4th week.
The volume would be as able, obviously and am assuming he is able to maintain fitness doing pool and hopefully bike before running.
Rower or pool: Low impact recovery.
Tempo – Because part of what he’ll need is to get some reps under him and get comfortable in a running rhythm again sooner rather than later.
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Participant
thx
i was of the assumption that flyes always where at maxV unless anything else is stated, but with the short run-ins i can see the trick and it seems like a great ideer!
i would suspect the athlete to get very sore calfs from tempo runs.. and some foot or achillesches problems if the preparation those not consider and prepare for the number of foot stricks. Combined with plyos, maxV runs, speed endurance and acceleration.
But the ideer about running comfort is a good ideer… wouldnt a lower volume but daily amount, with higher intensity and lower density prepare the athlete better. Something like 6 strides around 80m as part of the warm-up. With walks backs as pause.
strides = runs with slowly increasing effort hitting close to maxV at end.
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Participant
Gotcha, so a very significant talent. I’d be doing following:
1. Pool work – both running (as able) and swimming intervals for fitness.
2. I’d think/hope he could do hip thrusters as a squat alternative relatively quickly, as they don’t appear really tough on knee
3. Upper body lifting with fairly high frequency
4. Bike or Row as soon as possible
5. When I’ve had injuries to one leg, I always continued to do plyo-type stuff on the other leg
6. Don’t run him before he can do it pain free. Someone with that level of talent will bounce-back quickly once injury-free (and you can race him into shape in the summer too to get ready for College Track or Football).If you have 3-4 weeks to get him race ready for districts. Here’s what I’d do:
Monday: 4 weeks of accel progression: 20s, 30s, 40s, 50s – plus double leg plyos going from vertical to horizontal emphasis. Maybe some lifting
Tuesday: Recovery Tempo: 100-150m runs at reasonable pace, emphasizing form.
Wednesday: 4 weeks of MaxV progression: Flying 20s-30s with progressively further run-in distance
Thursday: Extensive Tempo: A little volume 10×200, 7×300, 5×400
Friday: Lift plus some speed endurance – 6×60, 5×100, 5×120
Saturday: Pool or RowerCompete as little as possible, or replace Friday with a meet.
This set up looks almost identical to how I set up my programs, with a couple of minor differences.
One question…would the ET on Thursday be too much for him at that point? Couldn”t I get the same effect by doing Tuesday’s ET, then on Thursday giving him some Gen. Strength circuits?
Like I said, he is slated to come back in late April/early May, which means that he’d only be able to run at districts, regionals, and (if applicable), the state meet. It’s remotely possible he’d be back for our conference meet. Of course I’ll keep you posted. I’ll probably just keep this thread running with the periodical update.
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Participant
Whats the diagnose of the knee injury? Weird that their is no information about the rehabiliation, cant think of any knee injury that requreces rest and no specifik rehab.
Matt
What would wednesday progression look like? and why progression on the run in?
Also its a rather high volume of training, so it will be super important that the athlete prepares for this
why tempo runs, rower and pool work with so little time ?
He’s getting rehab, but since I just took the job, I have not been able to get the specifics yet. I’ll keep you posted.
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Participant
But the ideer about running comfort is a good ideer… wouldnt a lower volume but daily amount, with higher intensity and lower density prepare the athlete better. Something like 6 strides around 80m as part of the warm-up. With walks backs as pause.
strides = runs with slowly increasing effort hitting close to maxV at end.
When we do speed work, we do something very similar to this anyway.
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Participant
[quote author="Matt Norquist (WashedupDec)" date="1324263511"]Gotcha, so a very significant talent. I’d be doing following:
1. Pool work – both running (as able) and swimming intervals for fitness.
2. I’d think/hope he could do hip thrusters as a squat alternative relatively quickly, as they don’t appear really tough on knee
3. Upper body lifting with fairly high frequency
4. Bike or Row as soon as possible
5. When I’ve had injuries to one leg, I always continued to do plyo-type stuff on the other leg
6. Don’t run him before he can do it pain free. Someone with that level of talent will bounce-back quickly once injury-free (and you can race him into shape in the summer too to get ready for College Track or Football).If you have 3-4 weeks to get him race ready for districts. Here’s what I’d do:
Monday: 4 weeks of accel progression: 20s, 30s, 40s, 50s – plus double leg plyos going from vertical to horizontal emphasis. Maybe some lifting
Tuesday: Recovery Tempo: 100-150m runs at reasonable pace, emphasizing form.
Wednesday: 4 weeks of MaxV progression: Flying 20s-30s with progressively further run-in distance
Thursday: Extensive Tempo: A little volume 10×200, 7×300, 5×400
Friday: Lift plus some speed endurance – 6×60, 5×100, 5×120
Saturday: Pool or RowerCompete as little as possible, or replace Friday with a meet.
This set up looks almost identical to how I set up my programs, with a couple of minor differences.
One question…would the ET on Thursday be too much for him at that point? Couldn”t I get the same effect by doing Tuesday’s ET, then on Thursday giving him some Gen. Strength circuits?
Like I said, he is slated to come back in late April/early May, which means that he’d only be able to run at districts, regionals, and (if applicable), the state meet. It’s remotely possible he’d be back for our conference meet. Of course I’ll keep you posted. I’ll probably just keep this thread running with the periodical update.[/quote]
You could keep the Ext Tempo lower volume or shorter reps and it probably wouldn’t hurt. Would rather he run than do circuits IMHO.
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