How to Train Around a Broken Leg

Filed under: Training

Before getting into today’s content, I wanted to let you all know that I will be speaking at the 1st Annual Cressey Performance Fall Seminar on October 28th.  To register, click HERE. My topic will be The Food Freakshow – What Will You Be Eating in the 21st Century?  It is some pretty cool stuff actually.  Click on the link to learn more.

As promised, I will give some insight into how I was able to train 4x/wk at the gym, even with my broken tibia.  The lower body days were obviously highly modified, as I was quite limited on what I was able to do, however something is certainly better than nothing, and training my healthy leg provides an ~30% carryover to my injured leg, to help prevent it’s atrophy while immobilized.

I also had to modify my upper body training quite a bit, as I was unable to do flat bench work and most rowing or chinup variations.  The bench work I was unable to do because I could drive my feet into the ground, and the rowing as I was unable to stand properly to do the rows.  The chins I was wary of due to coming down off the bar and risking hurting myself, so I deemed them not worth the risk.

Here is what my training looked like:

Day 1

  • A1. DB Floor Press 3×6
  • A2. Hammer Machine Lat Pulldown Neutral Grip 3×8
  • B1. 1-Leg Feet Elevated Band Resisted Pushup 3×10-12
  • B2. 1-Leg Inverted Rows 3×12
  • C1. SLER 3×12/side
  • C2. 1-Leg Plank 3x45s
  • D1. Curls of Choice 2×12
  • D2. Tricep Band Pressdowns 2×15-20

Day 2

  • A1. Band Assisted 1-Leg Squat 3×10-15
  • A2. Side Lying Extension Rotation 3×8/side
  • B1. 1-Leg Foot Elevated Supine Bridge 3×12-15
  • B2. Reverse Crunches 3×12
  • C1. Band Pullaparts 3×12
  • C2. No Money Drill 3×12

Day 3

  • A1. BB Floor Press 3×5
  • A2. Hammer Strength Chest Supported Row 3×8
  • B1. 1-Leg Feet Elevated Band Resisted Pushup 3×10-12
  • B2. Kneeling 1-Arm Pulldowns 3×12
  • C1. SLER 3×12/side
  • C2. Side Plank 3x45s
  • D1. Curls of Choice 2×12
  • D2. Tricep Band Pressdowns 2×15-20

Day 4

  • A1. 1-Leg RDL 3×8-12/side (depending on if I trained at gym or home)
  • A2. Piriformis Mobs 3×8/side
  • B1. 1-Leg Squat to Bench 3×12-15/side
  • B2. Quadruped Extension Rotation 3×8/side
  • C1. Ab Wheel 3×12
  • C2. Brady Band Series 3×8 each

There are many reasons why I chose to do the exercises I did – ability, time, equipment availability, whether I did the training at home or at the gym (many of the lower body sessions were done at home), etc.  Please feel free to ask any questions and I will do my best to answer them!

The point of all of this is you can almost always train around an injury, especially one to a limb, as you still have 3 other healthy limbs and a torso to train!  Don’t let bumps and bruises get in the way of your training, as there is almost always something you can do.

Posted on August 24th, 2012 by Brian St. Pierre

1 Comment »

Injury Nutrition and Supplementation: How to Get Back in the Game Sooner

Filed under: Nutrition

As promised, here is my nutrition and supplement plan for my injury recovery.  The article itself went up on ericcressey.com  It was excellent timing as EC asked if I could write a guest post as he was going to be out of town for the week, so I threw it his way.  Check it out!

Injury Nutrition and Supplementation: How to Get Back in the Game Sooner

Posted on August 14th, 2012 by Brian St. Pierre

26 Comments »

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