Knee Rehab Update and the TFL Program

[Sam Brown]

#16955

HEy everyone,

It has been a little while since I last made a post about my training in here but it is looking pretty good. I ended up getting an MRI and confirming the fact that I tore a meniscus in my right knee. I currently do not have insurance so I have temporarily postponed the surgery in lieu of doing everything I can to help it feel better on my own.

The good news is that my knee is feeling great and (knock on wood) continues to feel good as the training intensifies.

How did I adjust my training over the last several weeks to build back up to where I am now?

I utilized the Training for Life Programming.

When I first aggravated my knee I knew that I was not able to train how I wanted to. With the encouragement of Murph and the other coaches in here, I took an alternate route, trained what I could utlizing the TFL template, and worked on the shit I could without pain. I got some sick pumps, busted my ass doing shit I normally wouldn’t and really have starting enjoying training again.

Why am I sharing this?

Everyone in here trains hard and is looking to be the best powerlifter they can be. That being said your goal is to lift heavy ass weight for fun and that means that injuries WILL happen. It is not a question of “if” but rather “when”. Do not think that you have to stop training when something does not go your way. What you need to focus on is doing what you CAN do and still finding that fire to train. Work on your diet, run through a few weeks of the TFL program (its a motherfucker by the way) and find yourself getting better at the things you suck at when you are healing. That way you can come back stronger than ever and as a more well rounded athlete.

Here is a video of me squatting my first week back on the Powerlifting program. I am feeling better than I did when I first started and am excited to keep this positive momentum going. Thanks again to the TPS Crew for helping through this process. You guys are great.

[Matt]

#16961

Awesome to hear that you were plugging along this whole time. This is case and point as to why we made this site with all the resources that we have, so you can always keep going no matter what.
Excellent idea going over to the TFL programs for a bit; those can be a rude awakening for some.
As far as the squats go it does look like you are a little hesitant in the hole. Do you feel pain or are you afraid that you might if you open and go a little lower?
Remember to keep box squats as a tool in your toolbox for times like this. Even if you ease back into squatting using an at or even slightly above parallel box and doing a proper box squat this can take a ton of pressure off of your knees. Switch out the squats in the program for box squats for a few weeks working the depth down until you feel confident enough to move with your previous certainty. Yes, box squats will be harder and you will not be able to use your free squat %’s but, like doing the TFL temporarily, you’ll come out stronger on the other side.
Keep up the good work and keep us posted on your road to recovery.

[Murph]

#16966

What Matt said.

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