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HIIT from return...

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Knighty
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2003/10/27 23:04:07 (permalink)

HIIT from return...

I'm hoping to return from my lay off soon, and hope as soon as I hit the weights to start back on some boxing, press ups, hindu squats, etc. some sprinting after a month or 2, and then throw in some GPP after I return to my previous level of strength.
I'm totally healed, but just have to wait to get my pelvis popped back into place providing it doesn't reset itself back to the wonky position.

For the past few months I've been doing 25-30 minutes on a stationary bike and walking 5-6 miles 5 times a week, so I've kept in a semi-ok condition, but I'm a bit concerned about rushing back into things too fast. Do you think boxing/calisthenics 3 times a week would be safe after a 5-6 month lay off with nothing but light cardio?

I'm going to be doing an abreviated 2 day split (Posted in the Strength Forum) but starting out light with 12 reps+ a set and cycling reps down as I get stronger, so there's still the issue of how I would implement the boxing/calisthenics into my routine without over training and hinder my recovery from the weights sessions?
I'm hoping to train monday and thursday, or with a 3-4 day gap between weights sessions, so would it be best to:

*Do the boxing/calisthenics on days off

*Be impulsive and do the cardio when i feel like it

*on the same days as weight training days but at different times of day with an odd day in between


Cheers
#1

4 Replies Related Threads

    Boxer
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    RE: HIIT from return... 2003/10/27 23:25:51 (permalink)
    Do the boxing on days off mate. Make sure that you start by doing a small amount and increase the amount that you do gradually.

    Jumping back into an intense workout regime is dangerous.
    #2
    Knighty
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    RE: HIIT from return... 2003/10/28 06:30:56 (permalink)
    Cheers boxer.
    I was thinking about just doing some bag punching, speedball work, skipping, etc. to start with, and then after my fitness has increased slightly I could chuck in some calisthenics, then sprinting, and so on at the same rate as increasing my weight training intensity level by reducing rep range by 2 reps or so every 1-2 months, starting at 12-15 but still trying to increase the weight each week in very small increments whilst not going to failure.
    How does that sound?
    #3
    Boxer
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    RE: HIIT from return... 2003/10/29 23:54:18 (permalink)
    Sounds cool mate. I've just re-read your post and it seems that you've being doing some aerobic exercise for quite some time so it sounds like you are ready to go. Just remember to build the amount and intensity up gradually.

    With regards to the weights, If I was returning from a long injury I would train in the 8 to 10 rep range for 3 months. Ofcourse I would start off with a lighter weight and build the weight up gradually each week.

    After 3 months I would start doing 5x5 using the same poundages I was using for 8 to 10 reps and add weight to the bar gradually each week.

    Do you have any plans to compete in boxing Knighty?
    #4
    Knighty
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    RE: HIIT from return... 2003/10/30 09:49:21 (permalink)
    I've seen the chiropractor yesterday and he says my pelvis is in line, etc. but I MUST work on my flexibility before anything.
    I'm stretching out my hip flexors, quads, hamstrings, calves 2-3 times a day, and now I can bend over and pick things up off the floor (light stuff like pens, shoes, etc.) which might not sound that impressive, but when I had a wonky spine and was stiff as a board, I couldn't even put my socks on! It was twice as bad when I actually had torn ligaments!

    I feel more flexible each day, and I'm in no pain anymore so can do some HIIT style swimming, which I intend to do 1 length of holding a float and just kicking like a madman, then put the float between my legs and crawl with just my arms, then rest until i feel good to go, etc.
    so I'm going to increase to doing cardio each day which'll be either swimming, cycling, or long distance walking for the next 3 weeks when I see the chiropractor again to re-evaluate how I've been getting on, and where I'm at. Hopefully I'll be good to train!

    How does that sound mate?
    quote:
    Do you have any plans to compete in boxing Knighty?


    I used to compete a little bit when I was about 10, just 3x1.5 minute rounds with some of the lads in the gym, but I'm really looking forward to getting into the strength training circle.
    #5
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