00:06
Last week I shared on email and social media that I recently fractured my ankle.
Last week I shared on email and social media that I recently fractured my ankle.
00:15
It’s now been 7 days since it happened, so I thought I’d give a recap on what’s going on and what the next couple of months look like.
It’s now been 7 days since it happened, so I thought I’d give a recap on what’s going on and what the next couple of months look like.
00:23
If you enjoy training, you’ll probably enjoy this episode because I’ve built a 12-week upper body specialization program that I’ll be following during phase one of recovery.
If you enjoy training, you’ll probably enjoy this episode because I’ve built a 12-week upper body specialization program that I’ll be following during phase one of recovery.
How the Injury Happened
00:37
Exactly one week ago, on Tuesday the 5th of May, I was out on a long run.
Exactly one week ago, on Tuesday the 5th of May, I was out on a long run.
00:46
The session was 3 × 10-minute intervals at around 7-minute mile pace (roughly 4:20/km).
The session was 3 × 10-minute intervals at around 7-minute mile pace (roughly 4:20/km).
00:54
The first two intervals went really well.
The first two intervals went really well.
00:58
On the final interval, I pushed harder because I was feeling fit and strong.
On the final interval, I pushed harder because I was feeling fit and strong.
01:10
Honestly, I felt like I was in some of the best shape I’d been in recently—especially considering the humidity and heat.
Honestly, I felt like I was in some of the best shape I’d been in recently—especially considering the humidity and heat.
Training in Humidity & Heat
01:31
This all started in Sri Lanka where we spent 6.5 weeks, and then we moved to Singapore for another few weeks.
This all started in Sri Lanka where we spent 6.5 weeks, and then we moved to Singapore for another few weeks.
01:40
The humidity was brutal.
The humidity was brutal.
01:45
When the humidity and dew point are both high, your body struggles to cool itself properly.
When the humidity and dew point are both high, your body struggles to cool itself properly.
02:07
You can overheat very quickly.
You can overheat very quickly.
02:12
The biggest lesson I learned was simple:
Run slower.
The biggest lesson I learned was simple:
Run slower.
02:21
No hack or trick worked better than pacing myself properly.
No hack or trick worked better than pacing myself properly.
The Freak Accident
02:40
After finishing the session, I was cooling down near Clarke Quay in Singapore.
After finishing the session, I was cooling down near Clarke Quay in Singapore.
03:12
It was early morning, dark, and quiet.
It was early morning, dark, and quiet.
03:18
I saw a van drifting slightly, so I moved out of the way.
I saw a van drifting slightly, so I moved out of the way.
03:23
But I didn’t notice a gap in the curb.
But I didn’t notice a gap in the curb.
03:30
My foot got caught, my ankle rolled underneath me, and I heard a snap immediately.
My foot got caught, my ankle rolled underneath me, and I heard a snap immediately.
03:38
Straight away I knew it was bad.
Straight away I knew it was bad.
03:50
I had no internet, no Wi-Fi, and didn’t know where I was exactly, so I had to find someone to help me get a cab home.
I had no internet, no Wi-Fi, and didn’t know where I was exactly, so I had to find someone to help me get a cab home.
04:14
Eventually we headed to A&E.
Eventually we headed to A&E.
Diagnosis: Left Avulsion Fracture
04:22
The X-ray confirmed it: a left avulsion fracture.
The X-ray confirmed it: a left avulsion fracture.
04:32
The first question I asked the doctor was:
“Will I be able to run again?”
The first question I asked the doctor was:
“Will I be able to run again?”
04:43
He reassured me that with rehab and recovery, I’d be back—but it would take time.
He reassured me that with rehab and recovery, I’d be back—but it would take time.
04:56
The treatment plan was standard:
The treatment plan was standard:
- Rest
- Compression
- Walking boot
- Immobilization
Shifting Goals After Injury
05:05
What’s funny is that just the week before my birthday, I’d told my wife I wanted to break 85 minutes in the half marathon before turning 35.
What’s funny is that just the week before my birthday, I’d told my wife I wanted to break 85 minutes in the half marathon before turning 35.
05:35
I genuinely believed it was possible based on my recent training.
I genuinely believed it was possible based on my recent training.
05:47
Then this freak accident happened.
Then this freak accident happened.
05:58
So the universe clearly had different plans for me.
So the universe clearly had different plans for me.
06:02
At this point, there’s no point setting running goals.
At this point, there’s no point setting running goals.
06:10
The only goal now is getting back on my feet and running again safely.
The only goal now is getting back on my feet and running again safely.
Building a 12-Week Upper Body Specialization Program
06:34
Instead of focusing on what I can’t do, I started asking:
“What can I train hard right now?”
Instead of focusing on what I can’t do, I started asking:
“What can I train hard right now?”
06:51
So I spent time building a dedicated upper body specialization program.
So I spent time building a dedicated upper body specialization program.
07:00
Since my recent goals have all been running-focused, my upper body hasn’t had much attention lately.
Since my recent goals have all been running-focused, my upper body hasn’t had much attention lately.
07:21
Programming has always been one of my favorite parts of fitness.
Programming has always been one of my favorite parts of fitness.
07:40
For years I obsessed over programming for muscle building, strength, and physique development.
For years I obsessed over programming for muscle building, strength, and physique development.
Principles Behind the Program
08:36
The goal is simple:
Get as strong as possible across multiple rep ranges.
The goal is simple:
Get as strong as possible across multiple rep ranges.
08:49
The focus is progression in the 5–8 rep range while using lighter work to:
The focus is progression in the 5–8 rep range while using lighter work to:
- Add volume
- Improve recovery
- Increase muscle recruitment
- Reduce injury risk
09:23
The important thing isn’t copying my exact plan—it’s understanding the principles behind it.
The important thing isn’t copying my exact plan—it’s understanding the principles behind it.
Weekly Training Split
Monday — Chest & Back Heavy
10:39
The weekly split looks like this:
The weekly split looks like this:
- Monday: Chest & Back Heavy
- Tuesday: Delts & Arms Heavy
- Wednesday: Pilates + Blood Flow Restriction
- Thursday: Chest & Back Light
- Friday: Delts & Arms Light + Legs
- Saturday: Pilates + Cardio
- Sunday: Off
Monday Details
11:25
The warm-up includes single-leg hops on my healthy side only.
The warm-up includes single-leg hops on my healthy side only.
12:09
There’s research showing training the healthy limb can still help preserve muscle and strength on the injured side.
There’s research showing training the healthy limb can still help preserve muscle and strength on the injured side.
12:54
Main exercises include:
Main exercises include:
- Barbell floor press
- Weighted chin-ups
- Machine chest press
- Chest-supported rows
- Weighted dips
- Hammer pulldowns
Tuesday — Delts & Arms Heavy
15:02
This starts with high-rep lateral raises.
This starts with high-rep lateral raises.
15:20
Higher reps work extremely well for shoulders.
Higher reps work extremely well for shoulders.
15:40
One exercise I’m including is rear delt heavy swings—a movement I learned from John Meadows.
One exercise I’m including is rear delt heavy swings—a movement I learned from John Meadows.
16:16
Other exercises include:
Other exercises include:
- Machine shoulder press
- Seated dumbbell curls
- Rolling dumbbell extensions
- Single-leg Romanian deadlifts
- Adductor and abductor work
Wednesday — Pilates & Blood Flow Restriction (BFR)
17:01
I’ll follow Pilates workouts focused on:
I’ll follow Pilates workouts focused on:
- Glutes
- Hip stability
- Core control
17:20
I also plan to use Blood Flow Restriction training.
I also plan to use Blood Flow Restriction training.
17:35
BFR involves restricting blood flow slightly while using very light weights.
BFR involves restricting blood flow slightly while using very light weights.
18:20
Research shows this can still stimulate muscle growth effectively despite lighter loads.
Research shows this can still stimulate muscle growth effectively despite lighter loads.
18:56
It’s especially useful for injured athletes.
It’s especially useful for injured athletes.
Thursday — Chest & Back Light
19:19
Thursday uses lighter, higher-volume work.
Thursday uses lighter, higher-volume work.
19:23
One key movement is a mechanical chin-up drop set:
One key movement is a mechanical chin-up drop set:
- Wide grip pull-up
- Neutral grip pull-up
- Underhand grip pull-up
20:03
This was inspired by Charles Poliquin’s programming methods.
This was inspired by Charles Poliquin’s programming methods.
20:44
Other exercises include:
Other exercises include:
- Single-arm floor press
- Dumbbell rows
- Machine chest press
- Push-ups using rings
Friday — Delts & Arms Light
21:37
Friday is all about getting blood flow into the muscles.
Friday is all about getting blood flow into the muscles.
Exercises include:
- Rear delt raises
- Incline lateral raises
- Seated dumbbell cleans
- Incline curls
- Dumbbell extensions
- Single-leg leg press
- Banded leg curls and extensions
22:19
The goal isn’t personal bests—it’s stimulus and recovery.
The goal isn’t personal bests—it’s stimulus and recovery.
Saturday — Pilates & Cardio
22:47
Saturday focuses on light Pilates and finding cardio options that work around the injury.
Saturday focuses on light Pilates and finding cardio options that work around the injury.
Potential options include:
- Seated battle ropes
- Stationary bike
- Swimming with a pull buoy
- Seated shadow boxing
- Upper-body erg work
Final Thoughts
24:13
This is phase one of recovery and will probably last 4–6 weeks.
This is phase one of recovery and will probably last 4–6 weeks.
24:23
My biggest goal is getting cardio back in as soon as possible to maintain fitness.
My biggest goal is getting cardio back in as soon as possible to maintain fitness.
24:41
That’s everything for now.
That’s everything for now.
24:44
Today’s competition question is:
“What injury did I pick up, and on which leg?”
Today’s competition question is:
“What injury did I pick up, and on which leg?”
25:08
Send your answer to podcast@RNTfitness.com.
Send your answer to podcast@RNTfitness.com.
👉 Next Steps:
- Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
- Find out if you’re ready for a transformation at https://www.rntfitness.com/transform
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