Was hoping to get some help here with my recovery from ACL reconstruction. I am a little over 6 months removed from a hamstring graft and also a meniscus repair, but I am fully functional and can perform any lift, run, jump, sprint, etc.
I have been participating in a study of post-ACL patients that includes several functional movements. I "passed" the test last week, but the Doctor of Physical Therapy that is conducting the study said that there is still a small amount of asymmetry in the balance on my surgery leg. He said I should focus a little more on that leg and double the number of sets that I do for that limb with my single-leg lifts.
FYI, my goals for recovery are to return to my previous level of lifting and be able to get back out on the basketball court. I enjoy the occasional HIIT session and hope to regain all of my speed.
Here is what I have been doing since my last test. This is 3x per week full body with the running and plyo stuff in between lifting sessions.
Box squat - 3x5 (slightly past parallel)
Weighted Pullups - 5x5
Single leg RDL - 3x5 left leg, 5x5 right leg (barbell)
Bulg. split squat - 3x5 left leg, 5x5 right leg (barbell on back)
DB bench press - 5x5
Single leg squat - 3x5 left leg, 5x5 right leg (no weight, ass to heel)
And for the lifting off-days:
Jog 1 mile for speed (fastest time of 6:06, always try to break it)
Box jumps - 3x5 (Box comes up to about my hip)
Single-leg platform jumps (front/back, side/side) - 3x10 (for speed)
Single-leg BOSU balance (I know it looks gay, but it's pretty important for knee stability post-surgery)
Side-to-side shuffles up and down BBall court
Suicide sprints up and down BBall court (have recently implemented cutting with these)
Thanks for any advice concerning this. I'm not really worried about building upper body strength at this point, just really focusing on my overall lower body strength and power while trying not to lose any mass up top.