Cheetah's Journal

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81

20/11/08

Had testing in Physiology this morning, used it inplace of SE

Strength endurance
30s Wingate test - 1min recovery - 10s Wingate test.

Anyone who has done a wingate knows how hard this session was.

And to top it all off the results were fualty :mad::mad:. But I glanced at the bike reading about half way through and it was above 1000 watts so not bad.

Plyo’s 18.00 - Last plyo’s before operation so no weighted jacket.

10xDrop Jumps and freeze, 1m box onto gym mat.

2x3 ‘snatches’, drop from 70cm box the back up to another 70cm box but, fast as possible ground contact.

2x3 each leg, Standing triple jumps with freeze landings over hurdle’s, 1st freeze is off 70cm box onto gym matt.

2x3x3 standing long jumps, holding hips, off 70cm box, 1st contact on gym matt.

2x3x3 each leg, hops off 70cm box, 1st contact on gym matt.

6x6 Hurdle hops, 1m high, holding hips.

Was flying!

=112 contacts.

Weights

2x5x90k bench press. PB :smiley:

I want to get my bench up to 120k during my time off running after the op…

Recov/Regen Foam rolled - evening

Nutrition post Sweets, eco-shake, Meal.

82

21/11/08

Thought I may be able to handle a HI sess. after yesterday’s low vol… but I struggled just with tempo! Yesterday was so maxed that even tho the vol was low my CNS was shot :rolleyes:

Tempo

65% +30s++1min

100+100+100+200++
100+100+100+200++
100+100+100+200++

=1500m

Abs
200 swiss ball crunches
50 roller crunches
100 chinnies
50 roller crunches
2x50 med ball russian twists
2x50 legs in the air crunches (med b between legs)

Recov/Regen Stretch, foam roll, ice bathed shin

Nutrition post Malt loaf, ribena, eco-shake.

83

22/11/08

REST

23/11/08

Nutrition pre - 2.5g creatine

Drills 15.00

3x40m double claw backs
3x40m stiff legged running

Speed
6xflying 30m overspeed off banking.
7min rec incl/ 50 abs + balance board during rest
3x40 sled (5k+sled)
5min rec, incl/ 3x5k overhead mb throws

Weights
3x160,180,200,220,240k Squats 90degree

2x5 1m drop jumps

4x5x90k bench (4min rec)

3x10x100k RDL (2min rec)

Recov/Regen Stretching

Nutrition post Ribena, Malt Loaf, Eco-shake, amino-600

84

25/11/08

Did 10 x 10m starts for some one’s dissertation. I was filmed using Coda software and my first stride was on a force platform - so should get some good data once it’s analysed.

26/11/08

REST

85

27/11/08

ANKLE OPERATION!

Surgery went well apparently but I was opened up ‘slightly’ - I won’t find out the full details until my consultation in a fortnight. Anyway I stayed overnight and the only pain was the lack of blood in my foot (elevated). Saw the physio’s this morning and they took me for a walk and I’m able to fully bear but have crutches for support (no plaster just bandages). So a big improvement form the initial estimate of two weeks non-weight bearing!

They said not to hit the gym for a fortnight until my consultation as they don’t want blood pressure rising… will probably do a few abs after a week :p.

They encouraged me to move the ankle about as much as possible and to keep it elevated… so mission 1 is to keep inflammation down.

86

just keeping the ankle elevated as much as possible. I’ve got a numb patch between my big toe and next toe though, which is a bit worrying :confused:

87

Some swelling and bruising crept up my shin a couple of days ago, but the swelling has mostly gone down just leaving bruising… there has been slight pain the last couple of days every now and then… but I’m not taking all my painkillers as I feel I don’t need them.
Crutches a damn annoying, I can walk round the house fine but don’t go outside without the crutches… I just don’t want to walk to far this early, and they didn’t mention whether I was allowed to walk or not until the next consultation.

88

This is one of those situations in which EMS reaps huge benefits. I’m talking about the muscles that are not affected by the surgery. They are loosing (atrophying) fast-twitch fibers as speak (as we write) :slight_smile:

Therefore I would suggest that you hit with EMS all of the other muscles, which you are not able to keep trained with voluntary exercise. So since your surgery was done at ankle level, while you cannot walk around to keep quadriceps and hamstrings in good shape, you could certainly exercise them enough with EMS while your ankle heals.

89

An EMS unit is high on my agenda… but with all the info that needs digesting it’ll take me some time to settle on a unit…

I walking fine on it now but still gotta wait another week for the consultation then I’ll know what I can do exercise wise… two weeks off is nothing.

I believe that idle musculature may actually gain IIb proportion as this is the default muscle fibre and is found in the muscles of paralysis victims.

90

What type of painkillers are they? If they are anti-inflammatories you should probably take them to reduce inflammation and thus speed up the healing process.

91

good luck with your recovery!

92

Make sure that your doctor/therapist doesn’t mistake training non-affected muscles (which you can do), for training muscles affected by the intervention (which you clearly cannot do). It’s actually the first couple of weeks in which an athlete loses a lot of finely tuned muscles. I remember the case of an Italian soccer star who several years ago was injured at the beginning of the World cup. Every commentator gave him for gone for the rest of the tournament; I believe his name was Baresi. Well his doctor and coach used EMS to keep all of the other muscles fit while until the injured muscle healed. Result: he was able to play the last crucial game at the end of the tournament, surprising everybody.

Here is an example of fiber type change. If you have 33 type 1, 34 type 2a and 33 type 2b (total 100), after forced rest you may end up with 27 type 1, 30 type 2a and 31 type 2b. The percentage of 2b is up from 33% to 35% but the total number is down. Also the CSA (cross sectional area) of each single fiber is going down, bringing down total force expressed.

93

Yeah I’m only taking the painkiller/anti-inflam medication for that very reason. I don’t take any of the pure pain killers, just dicloflex which is for anti-inflam aswell.

Thanks mate, much appreciated.

Gciriani, I am planning to get an EMS unit when I break up for Xmas. That gives me time to digest all the info you and others have put up on this sight. THEN I can make an informed decision before buying.

I’m sure it would be of great use now when i’m idle BUT I simply havn’t had the time to make a decision.

I’ll be starting body-weight exercise today… no exercise drives me mad. Im sure his will halt alot of loss in ‘fine tuning’ as you put it. Hypes, reverse hypes, squats… there is alot I can do bodywieght not to mention upper body.

94

08/11/08

Damn it feels good to exercise again!

Circuit 1 x3
100 x abs
30 x single leg glute bridge raises (on chair, each leg)
100 x abs
good mornings 30 x 15kg
press behind neck x 20

Circuit 2 x3
Squats 30x15kg
close hand press-ups x20

95

09/11/08
REST

Went out of the house for the first time without crutches. Went for a meal but the group wanted to go bowling so I had a couple goes but the ankle ached so I called it a day.

I could have done with my crutches (or the ability to run) when me and my mate’s were started on by 12 Somalian’s threatening to stab us. After seeing my first stab victim last week I was taking no chances and found a piece of 2x4… an elder Somali broke it up fortunately (it was Ede day so they were all hyped).

First time I’ve felt vulnerable because of my injury :mad:

96

09/11/08

Circuit more strength orientated today

1min hopping

x3
100abs
Hop up 3 flights of stairs
100abs
10 chin ups

x3
15 theraband s-leg ham curls (each leg)
100abs
10 s-leg swiss ball hamstring curls (each leg)
100 abs
10 chin ups

Stretching

97

hey mate just read through and must say am very impressed with your 60 and 100m times, i have a question for you. out of all the exercises and sprint drills you have done what did you find the most effective for your sprinting?

98

Sorry about the delay guys - alot’s been going on. Physio is happy with progress and I’m building up my jogging atm along with some rehab exercises. The clicking I get is suspected gas build up but it happens almost always because the joint is so inflamed.

Was keeping fit with various body-weight circuits and hopping until this last week.

In all honesty it’s the whole training package… in my case lacking in SE!

But if I could pick then Sprint Form/Postrerior chain activation and strength.

99

21/12/09

Nutrition pre 2.5g creatine

Rehab

Negative calf raises, up 2 right down 2x10
Negative soleus raises, up 2 right down 2x10
4x30s pnf soleus stretch right.
4x30s soleus stretch with heal raised.

Drills 30 x 30m 1legged A skips without hitting floor (ankle) burned standing leg :smiley:

Plyo’s 3x10xhops left. WOW bounding hurts after a month off…

Weights

Bench - 10x80k
8x85k
Single leg squat, left - 3x10x60k
GHR 3x15x15k
Ham curl - 3x10x50k up 2 down 1

Chin ups

Abs circuit

Bike

30min spin session, various intensities up to 100% x 45 sec at the end.

Nice to get a sweat on!

Nutrition post

Raisins
Eco-Shake

Stretching

100

22/12/08

Rehab

Body-W circuit.