First things first: if it hurts, don’t do it. To perform a movement (or at least move toward it) you’ll need to modify it in two ways: loading and range of motion.

1. I described some approaches to de-loading up above. You’re probably going to have to start with less than your bodyweight. Using a band or some other form of external assistance is invaluable.

2. You are probably not going to be able to swing full ROM for a while. Learning to get into a proper position (namely, with a vertical shin and the weight in the heel of your front foot) is the first step.

We’ll often have people hang out in this position and perform some other work, such as single-arm cable pulls, so that they can develop the isometric strength necessary to get more out of the movement. Progressively deepen your position until you’re at about the halfway mark. Once you’re there, you’re probably about ready to go back

Oh, and do your physio exercises (first)! A lot of people scrap those early on, which is a big mistake.

Just came across this article and am interested in giving it a try. I am ok with the upper body but am 12 weeks out of knee surgery (ACL and meniscus repair) and don’t think the split leg squats are in my immediate future. Any substitutions you might recommend?

(PS-I worked with a trainer for over a year abt 2 years ago and really miss lifting. I am hoping I can use this to get back into it without the benefit of a coach)

Thanks!

Connie

Thanks for the info. Yes, you are absolutely right about the kungfu sessions – realized that on my first starter session at the gym! I actually had to bring the weights down by quite a bit, shockingly so(even below what is suggested), quite an humbling exercise. On the flip side I could easily hold the plank position without any strain.

Before you change the exercises up, you may find it productive to change the rep ranges up. Neurologically, this is a very different type of feedback and it will allow you to continue making gains.

Now, at the risk of sounding like a jerk, intensive kung fu sessions will not really make you strong. They may ensure great muscular endurance and mental strength but only consistent training with progressive resistance will allow you to make continued strength gains.

As far as tennis elbow goes. First of all, please stop hurting it. This is a chronic use injury so you may need to take a break from the mechanism of injury. Next get some soft tissue work (if available to you). Grip work, such as wringing towels is very unpleasant in your situation but also seems to make a big difference for people with this issue.

This program can work beautifully for someone like you. The main question to bear in mind is *how heavy is heavy?*

When it comes to weights, things are as scalable as the equipment you have access too. And even if you don’t have a full rack of dumbbells, something can usually be improvised.

Being able to make incremental jumps can be important if you’re only working with light weights. However, bodyweight movements can be less scalable. If you are unable to perform a bodyweight movement with good technique for the necessary number of reps (or time or — most important — with adequate technique) you may need to de-load things. A band can be very handy.

Here’s a link to some good examples (ignore the technique in the single-leg squats):
http://www.youtube.com/watch?v=QB7IV-ug6-A&feature=related

Bear in mind that these guys are using specialized bands that are designed to handle bodyweight. I wouldn’t be so quick to try these with conventional resistance bands. They’re advertising these bands, which I assume are ok. If those don’t work for you, you may want to look for Super Bands or Iron Woody.

Sometimes we have to begin at a bit of a deficit but — as long as we can maintain good form — we’ll always have the ability to add more weight, reps or time. Adding is easy. Taking a step backwards to set the stage properly is often the real challenge.

Please give things a try and let us know when you’re bench-pressing your mother.

Heavy is something that you can perform less than nine reps with. Metabolic circuits should use something you can perform between 10 and 20 reps with. This program could fulfill either role (albeit in the short-term); it’s only a question of loading.

I just stumbled across this article and it’s just what I need – I’ve paralyzed myself by taking in too much information! Question: I recently read an interview with Mistress Krista in the Five on Five roller derby magazine about weight training for derby players. She suggested that, in-season, we do one day of heavy full-body training, one day of weighted circuits, and one day of interval training. Does this workout fall into the “heavy full body” category?

Thanks!
Michelle