Lol- No secret to recovering quickly. It was honestly 10 months before my leg felt right again (100%) after being in a boot and braces for most of the time. As far as my shoulder injury I am at month 7 and still can’t do much more than a few push ups. I have great pendulum movement (running) but very little to the side and over head.
I am in the weight room 1 day a week following a short speed and acceleration day. 1 have 1 light tempo 10x100 in the grass… 1 heavy tempo on a grass trail 300+200+100x3 with walk between recovery and 1 either special endurance or max velocity day. Once every 2 weeks I trade one of my Tempo days for a pool session.
Example week would be-
Monday- 3x40m out of blocks hard- full recovery for all… 8-10 minutes or so
1x60m out of blocks
1x80m out of blocks
Speed drills and weights follow workout
Tuesday- 300-200-100x3 grass- 1 mile run and core work after
Wednesday- Off
Thursday- 10x100 Tempo- core work after
Friday- 3x200 in 22-23 second pace- 4 minute recovery
Saturday and Sunday Chill