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Discussion in 'Strength & Conditioning Discussion' started by Richard Emling, Nov 27, 2005.

  1. Richard Emling

    Richard Emling Black Belt Professional Fighter

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    i have not lifted weights in a very long time but i am haveing knee surgury in 3 weeks and will not beable to train to fight for sevral months what i want to know is does aney one know a good routine that i could do for my upper body since i cant train to fight or do legs thanks guys
     
  2. Barut

    Barut Banned Banned

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    Sorry to hear about the knee bro. You might want to try seated overhead pressing, bench variations, seated rows, grip work, and hammer curls. How long are you going to be out of training?
     
  3. Richard Emling

    Richard Emling Black Belt Professional Fighter

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    not shure it depends on if they can do a ptl splice or if i get a transplat from a cadavar and thats just the acl i also have 2 lmc tears and 2 pmc tears aney wher from 3 to 6 months
     
  4. Barut

    Barut Banned Banned

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    That sucks. My brother tore his PCL in a bad car accident a couple of years ago. There are still things that he can't do- squat, dl, play football, grapple, etc.
     
  5. graedy

    graedy Brown Belt

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    Good luck!
    And if Seated rows are not possible because you have to "fix" your upper body wiht your legs, try bench pulls.
     
  6. Evil Eye Gouger

    Evil Eye Gouger Gold Belt

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    Chinups should work too, as should dips, as long as you stay away from failure and can lower yourself gently.
     
  7. gruesome

    gruesome Green Belt

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    I would think these are the best options, as they can be done with no legs. Almost everything else that is upper body specific(when a barbell is involved) requires your feet on the ground to maintain position. Having to do that may be too much effort for your knee.
     
  8. morganfreeman

    morganfreeman Brown Belt

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    I don't know what your goals are, but I've found that my upper body recovers alot faster than my lower body. You shouldn't have any trouble benching or with any bench variants, although you won't be able to move as much weight without the leg drive. Pullups, dips, seated ohp and bench assisted rows should be alright. Now would be a great time to start grip training, if you aren't doing anything else. Alot of strongmen competitors train their grip two or three times a day, every day. I'm not sure what kind of ab work you can do that don't require you to stand or stabilize both of your feet, but see what you can manage. I've never had a reason to do seated side bends, but I would think they couldn't hurt. Also, your gym might have one of those seated ab machines, and you could probably get by holding yourself in place with just one foot.

    I remember reading an interview on tnation a while ago (I think it was with Ian King, but I'm too lazy to check). The person being interviewed said that when he's training athletes who are injured, unilateral work on the uninjured limb keeps the injured limb from atrophying. I have no idea if this is true, but there's no reason to let both your legs go just because you can't train one of them. There's plenty of time to correct strength imbalances when you're all healed. Your options aren't that great, but single leg hyperextensions are great for you hamstrings (or hamstring . . .) and bench assisted lunges won't put any stress on your injured leg.

    A sample three day split:
    day one
    bp 5x5
    incline db bp 3x8
    bench assisted db rows 4x6
    single leg hyperextensions 3x8-10
    plate pinches
    rotator cuff work
    whatever ab work you can do

    day two
    dips 5 sets of bw max (if you have a belt, you can add some weight)
    towel pullups 5 sets of bw max
    seated db ohp 3x8
    bench assisted db rows 3x8
    seated db shrugs 4x6
    bench assisted lunges 4x12
    rotator cuff work
    ab work

    day three
    seated ohp 10x3
    close grip bench press 3x8
    bench assisted db row 4x6
    plate pinches
    single leg hyperextension 3x10
    rotator cuff work
    abs
     
  9. KingSnake

    KingSnake FREE MAX

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    Dude, talk to a certified rehab specialist.
     
  10. Richard Emling

    Richard Emling Black Belt Professional Fighter

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    nice thanks for the advise good idesa on the grip work have never done it but i am shure it will help alot with grappling part of fighting
     

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