Jul 15, 2024

2024 - 07 - 08

Rehab Week 4 | Trust Your Foundation, If You Built It

Austin Haedicke

607 Words | Read Time: 2 Minutes, 45 Seconds

2024-07-15 12:32 -0700

Rarely do I look forward to endurance work. However, this week I was glad to not be confined to marginal drilling and light mobility / physical therapy work. My knee allowed enough range of motion that I could get back on a bike and manage a few (hundred) low step-ups.

Summary:

This week I’m back to riding and rolling! But not running or lifting yet. At any rate, endurance and mobility are never bad places to begin again. Once I have full range of motion I think I can start lifting again and pushing into harder capacity work.
Of course, it will be a while before I’m doing takedowns and longer still before leglocks. At any rate, it felt good to get a fully 8 rounds in on Saturday, even if I was butt scooting around the “swimming pool.”
As we’re currently renovating the gym, the AC is turned off and we were rolling at a “crisp 82’F”, as Kyle described it! Similarly, Sunday’s endurance session was 102’F in the sun and a UV index of 11.

Overview:

6-Month Goal (12/31/24): Compete as black belt in 2024.
8-Week Objective (8/8/24): Rehabilitate right knee.
Weekly Objective (7/8/24): Walk 10,000 steps / day, test ability to train endurance.

Program Management

Training Hours:

BJJ: 4 hours
Endurance: 1 hour
Mobility: 1.5 hours

Evaluations:

Habit Tracker:

Reflections

What worked well: My knee is allowing enough range of motion that I can ride an airbike! That means, I can at least start getting my endurance back in check and keep moving. I’m also able to roll a bit more as long as I choose my training partners carefully and stick to butt scooting.
Where do I need to improve: Being injured has forced me to be more technical in a lot of way, because I’m down a limb. This also means I have to explore more upper body attacks rather than relying on lower body ones. By contrast, however, it means tactically I’m not able to implement what I know are best practices simply because my body won’t allow it at this time.
Lessons learned:
- What do I need to do more of: You’ll notice I added several, non-training habits that I’ve been trying to implement into my daily routine. This can be tricky because “more change” means more complication which invariably decreases chances of success. At any rate, sticking to most of these things first thing in the morning has been hugely helpful.
- What do I need to do less of: I’ve really noticed a difference focusing on competition study versus instructional study. There’s nothing wrong with instruction, it’s just an endless rabbit hole — even if you find all the “good” content — and is inherently a step behind the cutting edge of competition.
- What do I need to continue: I wasn’t sure if wanted to so a “sober summer” or not. However, it felt good this week to relegate my “social drinking” to actual social events. Not coincidentally, drinking less often means going to bed sooner, better food choices, getting up on time, and a few other domino effects.
Injury / Illness / PR: As per above, rehab is still a process, but I’m gaining strength and range of motion back each week.

Session Details & Extras

What I’m Studying: