Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Wednesday I got in some more upper body training prior to going to see my PT for my first session of therapy for my knee and low back. As for the training session itself, it wasn't anything too wild or much different. Just a matter of keeping the muscles working hard and getting a good pump while I keep intensity down for a bit.

My PT session went really well. I walked away with some good drills I'll be doing 3-4 times per week at a minimum (I'm going to strive for 5 days a week). I got some graston done on my IT band and TFL, as well as the upper fibers of my glute med and QL. Some minor pulsing and other techniques had my back feeling great. We walked through some of my drills, as  there was a lot of distraction and focus on internal rotation of my left hip. We also did one adductor mobilization for my right knee and I was out the door. I immediately felt better, but I've got to stay on top of things. Here's my PT regimen currently:

  • Lax Ball Left Glute, Piriformis, TFL
  • Foam Roll Right Hamsting and Adductor
  • Left Leg Distraction with  Internal Rotation Reps - 10 reps with 1ct hold
  • Left Hip Distraction while in Internal Rotation - 5 deep belly breaths with left oblique contraction focus
  • Squat with Left Leg Adduction RNT - 10 reps

Items Used in this Training Session

Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each

A1) Slight Incline DB Bench Press
3x8-10

B1) Incline Press Machine
4x8-10

C1) Seated Cable Flys
3x12

D1) Reverse Pec Dec
4x15

E1) Lateral Raises
4x12
E2) Overhead Press Machine
4x10

F1) V-Bar Pressdowns
3x15

G1) Single Arm Overhead Cable Tricep Extensions
3x10 per arm