Christopher Sandoli

So I’ve been going back and forth writing this cycle for almost a year now. All throughout 2023 I wasn’t convince I was that hurt to need some rehab or time off. I incorporated some exercises here and there to strength my calf and Achilles, but largely didn’t stop running. My schedule was all over the place, and I had to many commitments to attend to. I had no goals. I lost the discipline. My diet lacked. My training plan lacked. I got lazy and priotrities shifted. I thought I was able to just cruise through doing the same mileage and workouts I was doing and not recovering. Not supplementing, and taking care of my body.

I only do well with a plan and a goal to work towards. So tonight I had some vision on my walk home and had my sights set on a comeback. Something I’ve been thinking about since November when I said I would take a break. I’m actually going to go through with it. So this post is for anyone else who suffered an injury and wants to start their road back to getting to their 100%. I’m laying out my entire plan including workouts, core, weights, and endurance training.

No and Low Impact Aerobic

I’ve struggled with this one a lot actually. It’s been a bit of a fight to not run for more than a few weeks, but walking is getting better so I’ll try to stick to it for the next 2 months. Worst case PRP, here we come. In the meantime I’m going to go back to some old no/low impact conditioning we used to do for Track and Field, and some other endurance exercises when I was training for a tri. This will include the row erg, treadmill walks, stair stepper, the stationary bike, and maybe even swimming.

For workout ideas and this 8 week block I’ll be following the conditioning on the row erg – (https://www.concept2.com/indoor-rowers/training/training-plans-and-resources) and get back into some longer bike workouts found in some of my old triathlon training plans

Weight Training

For weight training this time around I found a nice 4-5 day training split. I’ll be following this program along with substitutes of F45 workouts throughout the week. These are TBD each day depending on the movements. Otherwise my rehab and other movements will provide the framework for exercises for the day.

Now, I tried doing this last year, but was too in my ego of “I can do F45 workouts, run, and my own lifting cause it ain’t that hard..”, yeah I learned my lesson and found my limits. So these workouts can rotate. It provides a nice blend of variety and targets some other muscles I normally would not have hit.

The exact program can be found here – https://www.muscleandstrength.com/workouts/4-5-day-workout-for-building-muscle-and-strength. It’s simple, helps with the discipline, and hits all the main muscle groups to start building myself back up.

Rehab Movements