DEUCE Athletics: Injuries and Cross Education

Injuries are a nightmare. As a coach, there is nothing worse, absolutely nothing worse, than seeing someone get hurt. Personally, I have lost sleep over the thought of injuries under my supervision. 

With that said, injuries happen. Sadly, even when we think we have everything under complete supervision, there is a chance of injury. Meeting an athlete who has never suffered an injury seems to be the exception rather than the norm. 

As a coach, if you aren’t doing everything in your power to prepare your athletes for activity, shame on you. That is why I have a problem with the “Show and Go” mentality that permeates sport teams, training facilities, and coaches. If it doesn’t happen on elite teams (elite athletes have thorough warm-up and preparation protocols), why do you skim over proper athlete preparation at a local level? This can be whole separate post so let me not stray away from my goal today…

When injuries do happen, there is an interesting, and encouraging, process your body employs. This process has been coined: cross-education. Studies have shown that training the uninjured limb can have a positive effect on the injured limb. Specifically, “strength in the untrained limb has seen an improvement increase up to 22% with an average strength improvement of approximately 8%”. (J Appl Physiol 96: 1861-1866, 2004)

Training the uninjured limb can have a positive effect on the injured limb.

This means that even when you are injured you can maintain some of your strength of the injured area, by training with your good side. Of course, seek medical clearance when necessary and an experienced coach to guide you through exercise selection/programming.

We have used this research to our benefit in the past, and have had great results. 


So if you’re going through an injury, don’t lose hope. Train what you can, and your recovery will benefit.

8/28/20 WOD


[Meet at Anderson Park]


[Meet at Pan Pacific Park]


Find a max set of strict pull ups…

“Deflection Test”
EMOM Until Failure
:60 Assault Bike RPMs (52/48)
**Add 2 RPMs each minute

Then, complete the 3 rounds for reps of:
6 Hand Release Push Ups
9 KB Goblet Squats (53/35)
12 KB Swings 
-Rest 1 Min-