Make measured return to training
cent less to 10 per cent more than the previous week) players had less than 10 per cent risk of injury.
However, when training load increased by greater than 15 per cent above the previous week’s load, injury risk escalated to between 21 and 49 per cent (which is also why a training plan off google is not always advisable).
To minimise the risk of injury, you should limit weekly training load increases to less than ten percent as you get back into the swing of things. 1RM stands for one repetition max and it is a measure of strength – it’s the maximum amount of weight you can push, pull or lift just once.
With regular and specific training, you can increase this number and therefore your basic strength. It is often used in sport as a monitoring tool to ensure athletes are performing or improving as predicted.
-Waikato’s Alison Storey is a personal trainer who has represented New Zealand in beach volleyball, rowing and rhythmic gymnastics. She has been awarded New Zealand Personal Trainer of the Year twice and runs Storey Sport, a mobile personal and sports training business which provides a range of services that optimise the fitness and wellbeing of its clients.
Be patient when it comes to making a return to training, after time off from an illness.