Although high level competitive Olympic weightlifting probably has a much lower injury rate than you might have previously thought, injuries do happen. Unlike most “extreme” sports, the common injuries in Olympic weightlifting are usually chronic conditions that arise from overtraining. This might not sound like a good thing, but it definitely is! Overuse injuries are typically “easy” to maintain and control, allowing you to continue training with only having to make slight program adjustments.
Below you’ll find a few key points to consider when dealing with an ongoing injury. This free 5 day sample training program was originally designed for a high level weightlifter who was battling knee tendinitis, as well as a slight strain to the MCL. The highest level’s of pain came when the athlete would flex, extend or bear weight.
Upper Body Training: To many weightlifters neglect upper body strength and hypertrophy training until it’s too late. A lower body injury is an opportunity to build stronger and more resilient upper body.
Isometric Squats: No squatting is a weightlifter’s worse nightmare, but in reality it’s not the end of the world. There are plenty of alternative squat variations that will allow you to continue building squatting strength.
Build Your Posterior: If you’ve ever injured your knee, you know how painful flexion and extension movements can be. This opens the door to an infinite number of lower back and hamstring focused exercises.