Hey all -
Long time lurker - love the diversity of perspectives and interesting training ideas I see here and apply to many different sports.
I completely ruptured my patellar tendon 11 days ago. Surgery 4 days ago. Pic attached. It was on a jump take-off. No preceding symptoms besides a pretty recurring pattern of mild patellar tendonitis for a year or so - that I just worked around with rest days, doing deadlift instead of squat, etc. Would love any personal or anecdotal rehab ideas (including pharma ideas), as well as thoughts on training set-ups for the 3-6 months before I can do dedicated leg-work again.
Goals: Competitive Weight Lifting and Track and Field (throws, sprints, jumps - at Master's level). Get back to and past below numbers in accelerated time frame (faster than 9 months).
Background: Master's level track and Field National champion several times; 5x Collegiate Track and Field All-American - got back to very competitive level decathlon marks at age 33.
A Few Recent Stats:
6'2" - 210 - 14% bf (lazy diet)
308 Power Clean (2 weeks ago)
205 Power Snatch (3 weeks ago)
365 A2G squat (2 weeks ago)
525 Dead (in December)
10'10" standing LJ (over summer)
11.59 100m (2013)
53.9 400m (August 2014)
2k row: 6:43
Training Set up: Do a variant of 5/3/1 - but a pretty extensive ramp up series of sets and my final ME set is ME for 1'
Speed (short sprints - 30m or less)
Snatch Technique to finish warm-up
Clean focused session
CrossFit Technique stuff for fun as I may try that
Vertical Upper Body Push-Pull
Recovery - Running or rowing intervals, and some sort of light circuit work (body weight or a basic crossfit session - only short metcons)
Clean and Jerk Technique
Snatch Focused Session'
Horizontal Push-pull for upper body
Day 4 rest or back to day 1 - I have a lot of forced rest due to travel and family commitments.
Progress very gradually on weights - ironically focus has been on staying healthy. Jumping injury was randomly practicing a HJ take-off.
Any advice welcomed!!