Autoregulation of training is key after a big injury.
How do you transition from being unable to do normal activities to lifting heavy again and eventually onto competing? Now, this is different for every injury, but with a back injury, it affects every single movement you do. I will share my experience of how I transitioned.
This is part two of a three-part series about competing after an Injury. If you have not read Part 1, read it here. Returning to Competition After a Big Injury
My initial 'training' was walking and the McGill 3 (Correct Application and Execution of The McGill Big 3 - Elite FTS | EliteFTS ). During this time, I had to keep my back straight at all times to allow healing. These movements were regimented and progressed like any other program. After a few months, I progressed to TRX rows and push-ups at home, which felt amazing! I was so afraid of losing muscle mass that I progressed quickly when I could start doing TRX rows and push-ups. I challenged myself to do 100 push-ups a day! I then added pull-ups and eventually started adding dumbbell movements. I moved from a single-arm floor press to a double-arm floor press. At this point, I also added bodyweight dips.
Autoregulating Training Based on Pain
The most valuable thing I learned during this time was adjusting my training based on my back pain. By making small changes one at a time, I could evaluate what was working and what was not based on my body's reaction to the pain.
My outlook on training had to change. Although I had always been attentive to technique and detail, it was more important now than ever. Also, after months of only walking, my body was untrained, so even not doing much was difficult. My training was the simplest it had ever been.
By making small, incremental adjustments and closely monitoring my body's reactions, I could identify what worked best for my recovery. This approach allowed me to maintain proper technique and build a solid foundation for future progress.
The positive aspect of my injury is that it was a fresh technical start—an opportunity to really start from the ground up on each movement. I could build the best foundation possible. I was getting a do-over, but this time with years of knowledge and knowing what worked best for me.
Training the Lower Body
After adding suitcase carries once, I had a good handle on my upper body training. I then added bodyweight squats. Let me tell you, after almost nine months of zero squatting, even bodyweight felt hard.
Around this time, I also introduced my first barbell movement in the floor press. It was not long before I transitioned to goblet squats and reintroduced the barbell. I started with the Frankenstein Squat, moving onto the front squat and, finally, onto the back squat. This took about two months. So, ten months from the first stages of doing nothing to finally having a barbell on my back again.
At this point, I was five months out from the Ghost Clash 3, which I had entered earlier in the year as a goal to work towards something. Five months sounds like a long time, but with only being able to load my spine once a week, it was a little daunting. I was also just about to uproot my life and move from the UK to the USA, which was the most amazing opportunity but also a very stressful period.
Training at elitefts
So, four months out from competing, I just started training permanently at the elitefts compound. I was training three times a week but only loading my spine once a week.
In truth, it did not take me long to get back up to a 400-pound back squat. But my body's ability to handle any volume was terrible. I could just about manage to work up to one or two heavy singles. Also, nothing felt good. Especially squat. It had always felt so natural in the past.
I was so grateful to be training at the elitefts compound. I was surrounded by greats, past and present, and there were so many learning opportunities. Honestly, though, I really struggled not to feel out of place. I was so far from my best, and each session felt frustrating. I knew that adding a timeline and the pressure of a competition would be a push, but it was also one I felt I needed.
I had accepted that I would not be back to where I was by the competition. But it was still a great opportunity to compete and remind myself why I love it. I am a firm believer that having a goal to work towards always yields the most efficient progress.
Managing Expectations After Injury
Patience in injury recovery is the key to staying disciplined with your programming and, most importantly, maintaining a positive outlook. With the right mindset and support, you can be your best again.
I did this by setting realistic expectations, adjusting them when necessary, and staying positive by focusing on what I could do.
In injury recovery or not, it is valuable to occasionally take a step back and analyze how far you have come.
To take no steps backward meant slow but steady progress.
Conclusion
Navigating the journey from injury to competition is highly individualized, especially when dealing with a significant back injury. Transitioning from basic activities to heavy lifting and eventually competing again requires patience, discipline, and a positive mindset.
The most valuable lesson I learned was the importance of autoregulating my training based on pain.
Managing expectations was crucial throughout my recovery. I accepted that I would not be at my peak performance by the time of the competition, but I viewed it as an opportunity to remind myself why I love competing. Setting realistic expectations, adjusting them as needed, and focusing on what I could do kept me motivated and positive.
Most importantly, patience in injury recovery is paramount. Staying disciplined with your training program, maintaining a positive outlook, and setting realistic goals can help you achieve your best. Remember to step back and appreciate the progress you've made occasionally. Slow but steady progress ensures no steps backward, leading to a successful return to competition.
Stay tuned for the final part of this series, where I will discuss the actual competition experience and the lessons learned along the way.
Powerlifter and elitefts athlete Naomi Sheppard holds the all-time world record squat with 262.5 kilograms (578.7 pounds) in the 67.5-kilogram (148 pounds) class in the raw with wraps division.
Naomi ranks #1 of all time (pound for pound) in all divisions in the UK and #4 worldwide in her weight category. She co-owns Phoenix Performance, is a strength coach for Thibarmy, and is an elitefts athlete. Naomi is from the UK but currently resides in Ohio.
