first things first, some words about me:
31yo, rugby player, usually training 2-3x rugby / week + 2-3x gym. I have been training in the gym for several years now (+10), for the last year (roughly) my plan was based on the 531 method which I really like. Favorite is BBB which I find not boring at all.
So at the beginnign of june I have torm my ACL and destroyed some of my meniscus in a rugby match. Last week I had surgery and everything went fine. I am not allowed to put pressure on my leg while its bent for another 11 weeks - but I will survive that.
As said I trained on plans based on 531, but instead of backsquats I used front squats as the fit more my profile as a player (I play 3rd row).
Here comes the question: I am planning on keeping the 531 method for the lifts I can do while still being "out" - press and bench, but as soon as I am allowed to bend and stress my knee I would like to use breathing squats (20 squats per working set) to build muscle mass on my legs (that are already becoming skinny).
The increase of the weight should be significant as squats start basically with bodyweight. so 10kg increase per week should work well. In addition to the strength plan I will have physical therapy which also includes strength training and neuromuscular activation training
any suggestions on the plan or what to do? I would really appreciate sone advice.
chin ups or whatever
- here I am very unsure as the deadlift is going to be very weak as well... obviously
deadlift 531?!? does not really make sense
Front squats as assistance
hanging leg raise... or whatever
alternatring dumbell press
breathing squats starting from