training/weight training when immobilised, Help please!

benwhitaker

Hi People.

I have been out of action for 3 weeks now, its driving me mad. A drunken fall resulted me being unconscious and subsequently burning my shin on the radiator (3rd degree). The hospital have told me today that I will be unable to cycle/run for at least another 10-12 weeks.

Just wondered if any of you have used or worked with a specific triathlon weights training programme. I am able to do any upper body work and I can stand on my leg. I have done a fair bit of gym work in the past but nothing tri specific.

If you have any links to some good 8-10 week programmes I could you use that would be great.

Not looking forward to the first session back, after 3 months of no cardio its going to be a tough fews weeks.

Thanks

Ben

largeade

Using swim cords might be possible. http://www.byrn.org/gtips/swimcords.htm

And core stabilty exercises are probably not out of the question: http://www.brianmac.co.uk/corestabex.htm

big4ndy

This isn't technically tri specific but why not do supersets of between 12-15 reps.

This gets the heart rate up so you'll be burning the calories off so when the first run comes around you won't carrying too much extra weight.

By keeping the reps above 10 you won't have to worry about building too much muscle mass however a bit of lean muscle always helps keep the metabolism ticking over efficiently so this'll also help keep the weight off.

Work opposing muscle groups, example 12-15 bench press (chest)followed by 12-15 bent over rows (back)

Britspin

Tri specific, but which bits do you most need to work for which discipline?
Specific needs make it easier to programme something worthwhile & progressive.