Organizing a return to hitting specific regimen will be helpful as you increase the activity
Below will give you levels to progress as specified by the soreness rules that I list below
DO NOT HIT AFTER DOING YOUR STRENGTH STUFF ON THE SAME DAY
STRENGTH STUFF SHOULD BE 2-3 days per week and Hitting should be 2-3 days per week
Initially it might be 3 days strength and 2 days hitting, as you are feeling good and the soreness rules allow you to hit 3x in a week, you will shift to 2 strengthening days and 3 hitting days
READ the soreness rules first
*These rules are meant to guide your progress through a return to hitting program in an effort to allow individuals to progress safely without over training. They are based on the symptoms that you experience during and after workouts. These rules are based on an article in the Journal of Orthopedic & Sports Physical Therapy that set up a program for individuals returning to running following ACL repair.
Soreness during the warm up that continues during the session = 2 days off, drop down a level
Soreness during the warm up that goes away = Stay at that level
Soreness during the warm up that goes away but redevelops during session = 2 days off, drop down a level
Soreness the day after (not muscle soreness) = 1 day off, do not advance program
No Soreness = Advance 1 level once there is no soreness for 3 consecutive attempts at that level
Level 1: 20 swings only 50% of max swing, free swing no target
level 2: 30 swings only 50% max swing, free swing no target
level 3: 20 swings only 50% of max swing, free swing no target, 20 swings off tee/targeted
level 4: 20 swings only 50% of max swing, free swing no target, 30 swings off tee/targeted
level 5: 20 swings only 50% of max swing, free swing no target, 40 swings off tee/targeted
Then Phase 2:
Start at level 1 as above but substitute the tee for hitting in a cage, progress through level 1-level 5 counts
