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Posted by Barry on Sep 9, 2011

Time to Modify

If you work out long enough then at some point you are going to have to deal with an injury.  Now it could be something as minor as a hamstring tweak or as major as a torn tendon or muscle, but regardless you have a choice to make once you are injured.

You can decide to stop working out all together and wait for the injury to heal or you can modify your workout to continue working on other areas while the injured area heals.  Now I know that you all are going to choose to modify, because sitting around on your butt is not an option once you feel how great it is to be in shape and healthy.

My son, Cody, recently had his right elbow swell up after a day of throwing baseball and in the days that followed his arm would periodically “lock up” so that he could not move it until he rested it for awhile and the muscles relaxed and then his elbow would unlock.  This continued for a few days so we went to have his arm checked out, because it was starting to affect his workouts and was also quite painful.

To make a long story short, Cody found out that he had a piece of cartilage that had broken loose in the elbow joint and it looks like it was due to an old football injury from a couple years ago that slowly deteriorated and eventually the cartilage broke loose.  In order to fix this he needed to have micro-fracture surgery on his elbow to remove the cartilage and fix the joint so that he could get back to 100 percent.

I am happy to say that the surgery was a complete success and Cody is expected to have full range of motion and should not have any limitations from the injury.  So of course the first thing he asked was “when can I get back to working out”.  He was instructed to “take it easy” on the elbow and to not do any pushing or twisting exercises and to continue to stretch the elbow to get back to his full range of motion.

So we went to work on a workout program that will still get him a great workout so that he can continue to progress and work his elbow back into shape.  What we came up with is a routine that did not do any push-ups (pushing motion on elbow) or arm weightlifting (this would put extra stress on the elbow) and focused on his cardio, core, abs, and stretching.  Below is the routine we will be following for the next nine weeks.  We call it the “Elbow Hybrid Workout” and our hope is to get him back into shape so that we can start P90X2 in January.

Week 1/6

  • Medicine Ball (One-on-One)
  • Plyometric Cardio Circuit (Insanity)
  • Fountain of Youth Yoga/Killer Abs (One on One)
  • Plyo Legs (One-on-One)
  • Pure Cardio (Insanity)
  • X Stretch/Ab Ripper X (P90X)

Week 2/7

  • Super Cardio (One-on-One)
  • Plyometrics (P90X)
  • Max Recovery (Insanity)/Ab Ripper X (P90X)
  • Pure Cardio (Insanity)
  • Abs-Core Plus (P90X Plus)
  • Fountain of Youth Yoga/Killer Abs (One on One)

Week 3/8

  • Core Synergistics (P90X)
  • Max Interval Plyometrics (Insanity)
  • Fountain of Youth Yoga/Killer Abs (One on One)
  • Max Cardio Conditioning (Insanity)
  • Interval X (P90X Plus)
  • X Stretch/Ab Ripper X (P90X)

Week 4/9

  • Kenpo X Plus (P90X Plus)
  • Cardio X (P90X)
  • Max Recovery (Insanity)/Ab Ripper X (P90X)
  • Max Interval Circuit (Insanity)
  • Medicine Ball (One-on-One)
  • Fountain of Youth Yoga/Killer Abs (One on One)

Week 5 Recovery

  • Core Cardio & Balance (Insanity)
  • Fountain of Youth Yoga (One-on-One)
  • Max Recovery (Insanity)
  • Core Cardio & Balance (Insanity)
  • Fountain of Youth Yoga (One-on-One)
  • X Stretch

So there you have it.   This is a great workout routine to help develop your cardio, core, abs, and to make you more flexible.

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Post a Comment
3 comments
Karen
Karen

excellent modification!

Jim
Jim

This is very timely for me as I just injured my elbow last week. I still manage to do Insanity with modifications as you suggest.

Dan V.
Dan V.

Great real-world application of the programs! When you can't work the one you love, love the one you work.