THE WEEKLY !SH: INJURIES DONT MEAN STOP THEY MEAN ADJUST
THE ISH YOU ACTUALLY NEED TO BE DOING
Most people use an injury as permission to quit. A sore shoulder becomes a week off. A tweaked ankle becomes a month on the couch. But here's the reality: if you're injured, you're already doing rehab work—or at least you should be. So why not integrate that into your training instead of treating it like a reason to go dark? This week is about understanding that your goal doesn't pause just because your body needs modification. You adapt. You find the work you CAN do. You keep moving forward.
Teaching you to train through setbacks is exactly what autonomy looks like. I'm not here to hold your hand every time something hurts. I'm here to teach you how to assess, adjust, and keep progressing regardless of the obstacle. That's what self-sufficient athletes do. They don't wait for permission to train—they figure out what's possible and execute.
BOXING FUNDAMENTALS (Everyone)
HANDS: Working Around Shoulder/Wrist Injuries
What: This week we're focusing on punch mechanics that reduce strain on injured shoulders or wrists—specifically using proper weight transfer and hip rotation to generate power instead of forcing it through compromised joints.
Why: If your shoulder or wrist is tweaked and you keep throwing the same way, you're making it worse. But if you learn to generate power from your lower body and core, you can still train effectively while your upper body heals. This is also just better technique—injured or not.
How: Every time you throw this week, focus on the power coming from your legs and hips, not your arm. If a straight punch hurts, work angles—uppercuts and body shots that don't require full extension. If you can't punch at all, shadowbox your footwork and head movement. The point is: there's always something you can train.
FEET: Single-Leg Stability and Balance Work
What: If you're dealing with a lower body injury (ankle, knee, hip), we're emphasizing single-leg balance drills and controlled footwork patterns that don't require explosive movement.
Why: You can't afford to stop training your footwork just because something hurts. Controlled, deliberate movement builds stability and keeps your neural patterns sharp. Plus, single-leg work is rehab. You're literally strengthening the area around the injury while maintaining your boxing foundation.
How: Slow, intentional stance shifts. Practice weight transfers without bouncing. Stand on one leg and throw light punches to build stability. If you can't pivot, practice lateral slides. There's always a modification.
HEAD: Reading Openings Without Full Contact Sparring
What: This week, your defensive focus is on watching film and shadowboxing with the mindset of "if I couldn't take a hit right now, how would I avoid it?"
Why: Injuries force you to sharpen your vision and anticipation because you can't rely on physicality to bail you out. This makes you a smarter fighter. You learn to see punches earlier, move more efficiently, and waste less energy.
How: Watch footage of your favorite fighters. Pause before they get hit and predict what they're about to do. Then shadowbox those same defensive sequences—slips, rolls, pivots—slowly and deliberately. No contact, all IQ.
NUTRITION - MEAL STRATEGY WEEK
PRE-WORKOUT: Fueling for Lower Intensity Training
Focus this week:
Scale back your carbs slightly. If you're training at 60-70% intensity due to injury, you don't need the same carb load as a full-intensity session. Go with 30-40g instead of 50-60g. Think half a bagel with peanut butter instead of a full one.
Prioritize easy-digesting protein. Greek yogurt, a protein shake, or scrambled eggs 60-90 minutes before your modified session. You still need the amino acids for muscle preservation.
Hydrate more than usual. Injuries cause inflammation. Water helps flush that out. Drink 16-20oz of water 30 minutes before training.
POST-WORKOUT: Recovery and Inflammation Management
Focus this week:
Protein immediately. 30-40g within 30 minutes post-workout. Chicken, fish, protein shake—non-negotiable. Your body is repairing the injury AND the training stimulus.
Anti-inflammatory carbs. Sweet potato, berries, oats. These support recovery without spiking inflammation. Skip the processed sugars this week.
Healthy fats for joint health. Avocado, salmon, walnuts, olive oil. Omega-3s reduce inflammation and support tissue repair. Add them to every post-workout meal.
THE SMART CHEAT: Foods That Support Recovery
Focus this week:
Dark chocolate (70%+ cacao) with almonds. Antioxidants reduce inflammation, magnesium supports muscle recovery. Keep it to 1-2 oz.
Pineapple or tart cherry juice. Both have natural anti-inflammatory properties. Add to your post-workout shake or drink 4-6oz after training.
Bone broth-based soups. Collagen supports joint and tissue repair. Make a soup with chicken bone broth, vegetables, and lean protein. It's a "cheat" that actually accelerates healing.
ATHLETE TRAINING (For Carlos & Jake)
STRENGTH: Tempo Work and Isometrics
What: This week, instead of heavy, explosive lifts, we're emphasizing slow tempo work (3-5 second eccentrics) and isometric holds. Think slow goblet squats, paused push-ups, wall sits, planks.
Why: Tempo work and isometrics build strength without the same joint stress as heavy, dynamic lifts. If you're injured, this allows you to maintain strength and even build it in specific positions while your body heals. Plus, it's humbling—slow work exposes weaknesses you can gloss over when you're moving fast.
How: Pick 3-4 exercises you CAN do pain-free. Perform them with 4-second lowering phases and 2-second pauses at the hardest point. Example: Goblet squat—4 seconds down, 2-second pause at the bottom, explode up. 4 sets of 6-8 reps. Control equals progress.
LOOK: Upper Body Isolation (If Lower Body is Injured) OR Core Work (If Upper Body is Injured)
What: If your legs are hurt, this week is all about upper body aesthetics—slow push-ups, dumbbell rows, bicep curls, tricep extensions. If your upper body is hurt, we're hammering core—planks, dead bugs, hollow body holds, bird dogs.
Why: Just because one part of your body is compromised doesn't mean the rest gets a vacation. You can still build muscle, still look strong, and still progress in the areas that are functional.
How: 3 sets of 10-15 reps on isolation work. Slow and controlled. No ego, just execution. If lower body is injured → push-ups, rows, curls, shoulder presses. If upper body is injured → planks (30-60 sec), dead bugs (10/side), side planks (30 sec/side), bird dogs (10/side).
ATHLETICISM: Mobility and Rehab Integration
What: This week, your "athleticism" work IS your rehab. Ankle mobility drills, hip openers, shoulder CARs (Controlled Articular Rotations), banded work for whatever's injured.
Why: Mobility work is prehab and rehab. If you're injured, you should already be doing this. We're just making it part of your training instead of something extra. This keeps you athletic, prevents future injuries, and accelerates your current recovery.
How: 15-20 minutes daily. Focus on the injured area plus the joints above and below it. Ankle hurt? Do ankle circles, calf stretches, AND knee mobility. Shoulder hurt? Do shoulder CARs, thoracic rotations, AND wrist mobility. This is non-negotiable.
WOMEN'S SPOTLIGHT (For Maya)
THIS WEEK'S ZONE: Upper Body (Modified for Injury Management)
This week we're focusing on upper body work that can be modified regardless of what's hurting. Strong shoulders, back, and arms aren't just about aesthetics—they protect you in the ring and in life. And if you're dealing with a lower body injury, this is your opportunity to build serious upper body strength while you heal.
3 DRILLS/EXERCISES:
Banded Rows (3 sets of 15-20 reps): Use a resistance band anchored at chest height. Pull back, squeezing your shoulder blades together. This builds back strength without the joint stress of heavy weights. If your shoulder is injured, shorten the range of motion and use a lighter band. The movement still trains the pattern.
Incline Push-Ups or Wall Push-Ups (3 sets of 10-15 reps): Elevate your hands on a bench, box, or even a wall if you need to reduce load. This trains your chest, shoulders, and triceps with less strain than floor push-ups. If wrist pain is an issue, use push-up handles or do them on your fists.
Plank to Downward Dog (3 sets of 8-10 reps): Start in a plank, push your hips back into downward dog, return to plank. This works shoulders, core, and builds mobility. It's a rehab movement disguised as strength training. If shoulder pain is present, shorten the range and move slowly.
HOW IT CONNECTS TO BOXING PERFORMANCE:
Your upper body is your frame in boxing. Strong shoulders stabilize your guard and generate snap in your punches. A strong back pulls your hands back to protect your face. Core connects it all. When you're injured, training the parts that AREN'T hurt keeps you sharp and ensures you don't lose the strength foundation that makes you effective. Plus, upper body work supports posture and shoulder health—two things that prevent future injuries.
ACCOUNTABILITY CHECKPOINT
THIS WEEK YOU SHOULD TRACK:
Modified training sessions completed (aim for 4-5 despite the injury)
Rehab/mobility work (daily—yes or no)
Inflammation levels (rate 1-10 daily to see if your modifications are helping)
IF YOU ONLY DO 3 THINGS, MAKE IT THESE:
Do SOME form of training every day—even if it's just mobility and shadowboxing. No zero days.
Hit your post-workout protein and anti-inflammatory nutrition. Your body needs fuel to heal and adapt.
Integrate your rehab into your training. Don't treat it as separate. It's part of the work.
BY NEXT SATURDAY YOU SHOULD SEE/FEEL:
Reduced inflammation and pain in the injured area (if you've been consistent with modifications)
Maintained or even improved strength in non-injured areas
Sharper boxing IQ from film study and shadowboxing (injuries force you to think, not just react)
THE CTA
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Questions about training through your specific injury? Reply to this email or DM me @elcoachcasey.