Dani (k)needs help with her knee (and wants summer legs)

[dani]

Hi. My name is Dani (sex: female, age: 26, height: 5'4" weight: 130lbs). I love doing activities outdoors (especially running); however, in November of last year, I had knee surgery (tibial tuberosity slide) and was confined to a soft cast for 6 weeks. Slowly, I've been able to incorporate more movement into my workouts. Pre-surgery, I was running, cycling, or going to step class about 5 times a week for about 45 min. each time. I went to weight training class about 2-3 times a week. Since the surgery, I've been cycling or using the pre-core about 4 times a week for about 45 min. I've also been doing kettlebell swings and squats (I'm not to go past 90 degrees) for about 20 minutes 3 times a week. My goal is building lean, stong muscles. Any suggestions in building a program to incorporate 5 lb. clubbells and cycling/pre-core/light jogging would be most appreciated. Thanks!!

[daniel juson]

Hey Dani,
If I may, I would like to help start the program process. How much time do you have available and/or are willing to devote to training (motivation level)?

How do you feel about how far you've come in the recovery process regarding your pre-conditions (knee)?

Specifically what are your fitness/health goals: strength, endurance, hypertrophy, hybrid attributes (i.e. muscular endurance/strength endurance), sport-specific goals etc?

Which one(s) of these are top priority for a potential first program cycle?

Are you aware of/currently engage in a daily joint mobility program i.e. Warrior Wellness

I'm not aware of what pre-core is but would like to find out if you are willing to explain.

[dani]

Hey Daniel, thanks for the response. I would love for your help in designing a program. I would like to create a program that takes about an hour a day and want to work out no more than 5 or 6 days a week. My recovery process seems to be about the same since my pre-condition. My goals are 1. strength/endurance 2. sport-specific (running, hiking, biking)--don't want to gain a lot of muscle mass. Wish I could say I do warrior wellness daily--maybe weekly with Chris' help. Know I really appreciate your help (and friendship). sincerely, dani

[daniel juson]

hi dani,

One good combination routine that involves great leg strength/endurance is the swing+shoulder park+squat, perhaps partial squat for your pre-condition.

The first 2+ weeks of your program should focus on building skill(strength) of the components of the combo: i.e. call to orders, cleans w/a slight dip.

You can assess your progress in skill by using a rating system based on your own perception of the activity: Rate of Technique(RT) in which each set record your perceived rate/quality of technique(1-10, where 1 being worst and 10 being best. Also record your Rate of Perceived Effort/Discomfort (RPE) 1-10 where 1 being no effort i.e. sitting on the couch, and 10 maximal effort.

CST is very intuitive based so it is important to keep track of RT and RPE as you see it during the activity process. This allows you to tailor the program to your personal needs. I strongly suggest keeping a log either on paper or here in the CST Log section(preferrable since you get comments on your log and you help others through your experience)Listen to your intuition.

You may start out w/5x5 of each of the component exercises: call to orders, cleans. Once you get to the point where your RPE is less than 6 and RT is 8+ add 1 rep...so 5x6 for each component exercise.

Work incrementally and at your own pace to eventually get to 5x10 of each component exercise (over a period of 1-6 weeks).

You may work clubbells 2-3x a week and work in your sport or WW on other days. For example,

MWF: clubbell practice--5x5 clean to order, cleans w/slight dip, WW

T,TH,Sat,Sun: WW and/or active recovery and/or your sport (hiking, running, cycling)

Eventually this program evolves into a density cycle and a 100 rep death march but first things first.

This may or may not be alot for you to digest at this point so I'll play it safe and stop here. Also doing WW daily should be something you should seriously consider. There are many reasons to do so but this article sums up very nicely. Read it when you have the time:

http://www.circularstrengthmag.com/21/sonnon.html

I can convey the exercise details to Chris for him to show you or with you personally if you attend the next PDX club meeting sometime mid june.