Tag Archives: rotator cuff

Training Around an Injury

I got a small tear in my right rotator cuff. There’s pain, there’s weakness. It’s a mess.

So instead of training twice a day, hard, with and eye for the New York Open in 2 months and Worlds in 4 months, I’m forced into the state of limbo that most of us know from having been injured: trying to recover, but not taking too much time off.

A reasonable doctor will recommend to stop all training until complete recovery. I honestly would IF I knew when complete recovery would happen. The problem is that you never really know.

My new program is BJJ for an hour every other day. Then I also do treadmill work every day: one day crazy intense, one day jog.

I hate running, truly, especially the hard interval training on the treadmill. But I don’t have much choice.

So, how am I surviving on just 1 hour of BJJ every other day as compared to 2-3 hours every day before the injury? Watching lots of video, both instructional and competition footage. For example, right now I’m watching the Back Attack DVD from JT Torres. It’s an example of the type of instructional DVD that I can learn from while sitting at home. He doesn’t show anything flashy, just the fundamentals of attacking the back. So I’m watching it second time through and trying to catch the little details, especially of the moves I’ve seen many times before. I find that instructional DVDs help most with moves that I’ve already practiced a lot. So I look for new little details that work for the particular instructor.

That’s the thing about guys like JT Torres. How does he pull off these very techniques on some of the best people in the world? There are two component I think. The first can be taught:┬ásolid technique (the details). The other cannot be taught with a DVD and that’s the timing, pressure, speed, etc of the move. So step one is to understand the details that make the technique work, and THAT I can sit at home and visualize after watching instructional DVDs. But then I have to take those ideas to the mat and get thousands of repetitions in. With an injury only the first part is possible, but since this part is often neglected, it’s good to give it some much needed focus.