Hi all. Long-time lurker, first-time poster. Please let me know if this is in the appropriate forum.
I was wondering how to get in the best shape possible for an event in three and a half weeks.
I play ultimate frisbee [which requires lots of sprinting and jumping with short recovery times] but got mono right in the middle of the season. My spleen was enlarged enough that I wasn't allowed to do any exercise at all for 5 weeks. I started exercising again this past Saturday, which gives me a total of 4 weeks before we play our season-ending tournament on May 8.
Obviously I wonít be in good shape for it, but since Iím going to be playing, I want to be in as good shape as possible. Are there any guidelines for how to train in such a short period of time? For instance, should I still bother with weight training, or should I just focus on cardio? What kind of recovery times should I allow? If it helps, I have a foam roller and lacrosse balls, gym access, and lots of willpower.
Bonus question: did I retain anything at all from my hard work before the 5 week layoff, or could I have sat around doing nothing and still been in the same shape right now?