I've read other threads where people had no access to weights and the substitutes were bodyweight exercises and medball work. But i'm in a deeper predicament than that. Because of my SLAP op. and my left arm's nerve/tendon impingement, Olympic lifting and all heavy lifting is out of the question. However, I'm not even ready to do bodybuilding style circuits or bodyweight exercises, nor medball work. The simple definition would be that i'm stuffed. Also, in terms of a running base, I started jogging 2-3 weeks ago and have done some low volume ext work as well (2 very small sessions lol). The only gym work i'm doing is a progressive rehabilitation programme at the gym.
My queries are just:
-Are you able to increase running/plyo volume if you have no high int. weight exercises in your training plan? Can you replace the CNS drain from lifting with extra quantites of the others, whilst not overdoing the legs with contact forces?
-Is the leg press a worthwhile exercise? Is it safe on the lower back and piriformis issues?
-I saw Mike doing a few Medball exercises with his legs on the HPC video, could they be useful in my case?
-What can I do for core work? Sit-ups and other rotation exercises are out of the question with my piriformis issues (I know-its endless lol), and obviously plank exercises are also out of the question. Plus I get no core stability work from the squats or OL's…
How much will my lack of strength training hold me back? What type of time disadvantages would you gyus expect from those activity restrictions I listed have on 100m and 400m? (I'm aware it isn't an exact science and is totally individual based so it was probably a worthless question but any rough estimates.)