I feel for all of you.
If you haven't hit a point in your training where you have some FTO (Forced Time Off), let me be the first to welcome you! It was inevitable to be honest - that is if you were committed to the sport. Few powerlifters make it through their career with little to no interruptions. I'm speaking from experience of course...
At one point I tore a hamstring - my first significant injury - and I chose to take six weeks off at that point and retool my squat. It turned out to be the right thing to do. I came back stronger hitting a 2300lb single ply total.
Then I was diagnosed with Ulcerative Colitis. I think I was unable to train for 5 or 6 months. Once I got my weight back on and started training, it took me 5 months to squat 800 again.
Then shoulder surgery. I'm on my way back now so stay tuned.
But I learned a ton through each set back. And more importantly, I became a better lifter.
Here's what you need to know:
Time away from training is good for you mentally. Even if you use training as therapy, time away can keep you honest and earnest. It's a time to look in the mirror - to know that training isn't a crutch. If you went out and spent $5000 on gym equipment - training isn't therapy. It's a crutch.
Time away from training is good for you physically. If you were training hard, then six weeks off is the opportunity you need to let your body heal, fully and completely. And you WILL come back stronger and more prepared to train hard. If you weren't training hard, then it serves you right. And when the opportunity comes back to train again, remember this feeling.
Time away from training will not make you weak. The act of training is breaking down your body. Getting STRONGER is what happens outside of the gym - eating and resting. Now is the time to sleep 10 hours each night and eat to address your goals.
Here's what you need to do:
Generally speaking, these should be your top three priorities during this time off....
1. GPP - Use this time to get in shape. Your heart will thank you. But even better- by the time your gym opens back up, your ability to recover from training will be through the roof (= gains). Remember, the aerobic engine powers anaerobic recovery.
2. Mobility - If there were ever a time to focus on the areas of you've been neglecting, IT'S NOW. Shoulder mobility. Hip mobility. Thoracic mobility. Find some free online yoga classes and do them 3 times a week in your living room. It will pay dividends to your performance in the long run (and your mental well being in the short term).
3. Strength maintenance through BW work. You will maintain muscle mass easily through a little bit of activity and caloric maintenance. You can maintain strength through BW exercises by pushing the time under tension pretty high- think timed sets. This is the easiest part of FTO.
The word is opportunity. Right now you have the opportunity to get better. It may not be in the ways that you're used to and it may involve some delayed gratification, but by opening your mind to what has been laid out in front of you, you can get better during this time off.
