I have 11 months before I plan on seriously skiing again (I may go once or twice over Winter Break if I can't contain myself).
My old stats:
250 pounds (down from 320)
Status post-op 1 year from last ACL surgery (have had a total of 6 R knee surgeries). I am surgically cleared to do ANYTHING I want.
I'm looking to devise a workout plan. This is what I have so far:
Hapkido and Aikido for flexibility, and some cardio twice a week each. I was considering yoga; what do you think about yoga? Any suggestions on finding a good studio? Harvard offers some yoga courses, but they seem to all be closed in status. (I will inquire if you think it's good for flexibility and strength...)
What's the benefits/cons of each cardio activity:
Stationary bike (personally I find this a bit boring as I am a mountain biker)
How long should I spend doing each one that I choose to do? Can you help me devise a cardio plan for the next 6 weeks? When do I start increasing time/intensity?
(Thanks to Greg for providing me with this years back)
What are the most important exercises out of the following for each muscle group to work on. I'd like to devise a workout plan I could complete in an hour a day, X days a week. How many days a week would be optimal? 3, 4, 5?
Decline Bench Press (dumb bells)
Incline Bench Press (dumb bells)
Crossover Flies (machine)
Flies (dumb bells – alternate for cross over)
Rows (free weights on lay down sled)
Dead Lift (use incline bench where you can bend over – use a 15 to 25 lb weight – 3 sets of 15)
Oblique (on same device as above, but to the side with weight)
Bent Over Rows (110 pound bar)
Pull down twist (With ropes above your head take outstretched arm and bring it down to your opposite side/hip – both directions)
Rows (machine this time, but not a rowing machine – normal weight machine)
Close Grip Bench Press
Triceps pull down (V-shaped bar or ropes)
Curls (close grip with curl bar)
Curls (wide grip with curl bar)
Curls (reverse grip with curl bar)
Seated Dumb Bell curls -or- standing dumb bell curls.
Weighted Dips (25lb or 45lb)
Raises to front
Raises to side
Decline Crunches (hold a pole behind your shoulders)
Lower abs – leg lifts
Squats (3 light, 3 heavy; one light set on your toes to work calves) Light sets should be 135lbs or so, heavy should be around 300lbs
Balance board – one legged squats (do these between other workouts)
Balance Board – stand on one leg and have someone throw a weighted ball at you – don’t fall off or lose balance – have them randomly place it so you have to move your CM to catch it.
One legged squats
Finally, can someone offer some advice on where to start weight wise, and how many sets/reps of each to do of the important ones? I am looking for multiple people's input; I really want to get back into my old shape in the next 11 months.
And any offers of encouragement?
I plan on continuously updating this thread so it can help others in this situation.
Edited by mbp67 - 12/24/09 at 9:12am