just a ?

[Richard Emling]

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

 

[Barut]

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?

 

[Richard Emling]

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

 

[Barut]

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.

 

[graedy]

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

 

[Evil Eye Gouger]

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

 

[gruesome]

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

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.

 

[morganfreeman]

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

 

[KingSnake]

Dude, talk to a certified rehab specialist.

 

[Richard Emling]

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

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