Home > Fitness, Self Experimentation, Training > Client Numero Uno – Training Progress

Client Numero Uno – Training Progress

Danger, danger Will Robinson!  It’s very easy as a new trainer or new trainee to over do it.  As I mentioned of CNU back in the post My Travels In Fitness, overstress injuries such as Rhabdomyolysis can occur and need to be watched out for.  CNU has suffered from shoulder injuries due to rock climbing and some way back in junior high.  While the discomfort has come and go over time, and we thought it was behind him, it has flared up again.  CNU has not been putting any particular effort into improved mobilization and stabilization of the shoulder.

To help improve the discomfort and speed the healing process I’m having CNU doing icing sessions, with about 20 minutes of ice per hour.  This causes the tissue to contract and reduces the swelling in the joint and surrounding tissue.  There is a certain rebound effect when the ice is taken away as new blood and fluid rushes back bringing chemicals and compounds to promote the healing of the tissue.  To “prove” this affect to yourself put a piece of ice on your leg for a few minutes and take it off.  See if the skin doesn’t turn red when you pull the ice away.

In addition to the icing sessions I’m having him keep up with large dose fish oil supplementation for the anti-inflammatory benefits.  Some may ask, “Why not just go with an NSAID such as Ibuprofen or the like?”  Well NSAIDS have been shown to slow the healing of soft tissue injuries.  If you’d like more info see here.

Lastly, we’re going to put more focus on the pre and post-hab for each workout session.  I’ll talk more about this and the mobility and stability work later.

So with all that said I’m going to try to back off the intensity in CNU’s climbing sessions a bit.  My hope is to work instead on a muscular endurance aspect by doing more lower intensity, back to back climbs but not reaching falls or stalls.  I feel the level of damage, which isn’t a bad thing below a certain threshold, of falls and stalls is significant and easily too potent.

In addition to the more acute injury, CNU has been feeling a little rundown and tired in the mornings.  To avoid overtraining we’re going to pull back the morning runs to three times per week with two walks of the same 1 mile distance.  In addition, CNU has to get religious about his sleep.  Less than 8 hours per night with increasing exercise volume is a path to danger and problems.

One thing in the training you haven’t heard me talk about much is nutrition.  Nutrition is critical, but it’s a layer I asked CNU to focus on…but not let it derail the training progress.  There will be more coming with regard to nutrition in the future.

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