When getting back into training after injury, it’s easy to compile a laundry list of corrective exercises to throw into warm-ups and accessory work to add to training sessions. But, how much do these things actually help when we are chomping at the bit to get back into “real” training?
This episode wraps up the mini-series on injury and pain in CrossFit with a deep dive on returning to sport-level intensity. Just as the gap between skills and drills and doing fatigued ring muscle-ups can seem impossibly large, there’s a big difference between banded rehab exercises and full-on competitive intensity.
Episode 87 of the Legion Strength and Conditioning podcasts covers how Luke incorporates rehab/prehab work into his training for the gym and Brazilian Jiu-Jitsu while dealing with chronic adductor tendinopathy. Luke, Jon and Todd draw parallels from Luke’s situation to injury prevention for competitive CrossFit athletes.
Listen to the full episode learn more about incorporating rehab/prehab training into your sessions and how to think about volume as you return to training.
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- 1:00 – Luke’s training while being injured
- 2:40 – Luke’s long list of injuries
- 4:35 – Luke’s rehab/prehab protocol for adductor tendinopathy
- 5:20 – David Grey Rehab (not David Gray the 90’s singer-songwriter )
- 6:30 – Working on general movements from PRI
- 7:45 – Bridging the gap between rehab/prehab work and specific movements in the sport
- 8:30 – Knee injury example of a return to play in CrossFit
- 10:30 – Creating problems through too much rehab/prehab volume
- 11:50 – Jon’s suggestion to put Luke down like the old racehorse he is
- 12:50 – Where rehab and prehab work fits into training
- 16:40 – Implementing rehab/prehab work throughout the day to focus on adherence
- 19:45 – How people with different training ages should approach this differently
- 20:35 – The similarities between movement skill work and other types of skill acquisition
- 23:20 – Load management in BJJ vs sports like CrossFit or running
- 25:15 – How to separate rehab/prehab work in warm-ups and cool-downs
- 28:50 – Reframing rehab/prehab work and movement work similar to other skill work