Injured? Here’s How To Stay Sharp

If you're nursing an injury, it's important to stay sharp during your time away from hard training so you come back strong. Photo: www.shutterstock.com

Structuring Your Schedule

Michael Johnson Performance recommends using a 10-day micro-cycle for training. This allows adequate room for short-speed focused days, speed-endurance system work, tempo endurance workouts, strength training, and corrective rehab, along with the necessary recovery days.

Day 1: Hard Intensity/Low-Volume Day (speed work, power, and strength training)

Day 2: Tempo Day (extensive tempo, core work, pool recovery flush)

Day 3: Regen Day (Pilates, floor prehab/correctives)

Day 4: Moderate Intensity/Moderate Volume Day (speed-endurance work/lactic system work, power, strength training)

Day 5: Tempo Day (extensive tempo, core work, pool recovery flush)

Day 6: Regen Day (Pilates, floor prehab/correctives)

Day 7: Rest Day

Day 8: Moderate Intensity/High Volume Day (VO2 training, strength training)

Day 9: Tempo Day (extensive tempo, core work, pool recovery flush

Day 10: Rest Day

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