Coming back from chronic achilles

Members Area My Training Journal
281

22/3 Friday

am) b.squats singles up to 140, RDL singles up to 160- circuit

pm) b. squat singles up to 150, 8s 2 r x 120, incline press singles up to 110 pause, circuit

strength pretty good at the moment, felt strong standing up in the squat. Need to work on stability in parallel position

Sat 23/03

2x100, 1x50 , 7 min run

Had some leg soreness from yesterday.

Last week Romanian Deadlifted 200kg. Sumo deadlifted 210. Feel I have the back strength for 230-240 , need to work on sitting hips lower

24/03 Sun

Weight 82.4kg. Abdominal muscles still visible but planning to cut down to 81.0kg

a) singles incline press up to 110, shoulder complex circuit, single leg cr on leg press 4s15r 3 hr break
b) single leg cr on leg press 4s15r / triceps extensions ( rope) 5s x 10 50 %
treadmill 9k/hr 5 min single leg hops 5 r x 5
box jumps 20 inches straight landing x 5

c) 2x60, starts block clearance grass x5 ( flats)

single leg CR 8 inch block 4s 10 reps 10kg vest. No pain. Strongest both Achilles have felt. Functionally strong, however I still want to reduce swelling which is more pronounced on the right leg.

Mon 25/3

am) quad complex, bsquats 2r up to 140, felt easy ,

pm) synthetic track : 3x60 , 10 x 4 ( 1.74- 1.78 ), 20x2 free lap 3.06, 3.16 - 1x 100 flats

  • sumo deadlift 1x 120,170,210,220 - 220 was easy definitely in shape for 240 deadlift
  • reverse grip pulls downs 5x5
  • static stretching 20 minutes

I felt like vomiting during track I had my lunch too late and next time I am avoiding the garlic sauce.

Tues 26/3

a)6x100 grass, 10-20x3
b) 50x2 , 10,20 track, 10x5 grass
c) 1x100, 1x150 flats block starts 10mx5, 20mx3 grass

Wed

am) upper body circuit ( ice hamstrings /calves AT)

Thurs

am) upper body circuit ( ice hamstrings /calves AT)

EASY 15 min run- lungs and legs felt pretty good not heavy. Body weight 81.2 kg down 1.5. I had some general muscle tightness and soreness in my legs after Tuesday and will continue to unload.

282

Any olympic lifts/pulls?

283

I find that OL are a bit risky in terms of injury so i keep away. I do ATG squats but not heavy. I periodise snatch pulls/ clean pulls but in my current phase I am doing moderate intensity single leg hops / box jumps for power.

284

29/03 Th

am) SLRC 3x10, general gripe strength work

Last two days off no sprinting or track. Felt very stiff in the warm up.
50x2, 30m strides easy x 2

285

Yes, I agree esp with older athletes. I think my acceleration was at it’s best when doing them, this year I’ll probably stay with mid thigh pulls, cms, hang clean, clean/snatch pulls.

286

I do the exact same exercises. My accel was best when doing short to moderate distance and 1x per week out to 60. Weights were mtp, cms, some squat, always with a drop off. I could fly…lol…for me.

287

One year all I did a lot of snatch pulls with emphasis on ankle extension, that year was my best vertical jump scores. I’ve always found that power cleans /power snatch are not a good indicator of leg power for me. I can power clean 120 with no knee bend and and just use upper body strength.

s/pulls and c/pulls are better for developing hip power , along with push press, split jerk and power jerk.

288

I wish I could do snatches and jerks etc but I can’t take the risk with my shoulders. My shoulders took too much abuse of years of heavy jerks back in college. It was common for me to do behind the neck split jerks with 315 for sets of 3-5, probably unnecessary for a non strength athlete.

289

My shoulders are good probably because i have never lifted heavy overhead. I don’t do split jerks because I find it can flare up my wrist. B/N split jerk can load up the lower back when lowering it.

290

29/3 Fri

short warm up

30/3 Sat

a) mobility gym
b) starts on track, 1x100 from blocks

31/01 Sun

a) mobility gym
b) circuit gym
c) 18 min run flat course - lower back was tight
d) 100,100,320, 100 16.9,17.0,45.0, 14.8 short recovery

Fitness is starting to improve.

291

Mon 01/04

a) easy 21 min run- soft grass
b) 8 min run 60x3
c) 10 min run 100x2 16s, accelerations 10-20 grass
d) gym mobility/ bench 60% 8-10 reps x 8 sets

292

Tue 02/04

a) 18 min run easy ( short strides synthetic )
b) RDL 180 singles very easy / 3s 12 overhead press
c) 2k hard ( 60x5) flying 20x2 (10 build up)

293

Wed 03/04

a) easy 15 minutes run spikes - accelerations synthetic
b) low volume circuit
c) easy 10 minutes 100 strides concrete, started to get dark no light at the track

Th 04/04

a) incline bench singles up 105, press circuit 12 reps, RDL 60,90x5
b) 22 run easy/ with x90s
c) - box jumps/ block clearance.

294

Fri 05/04

a) upright rows 3sx6 rep/ RDL /
b) 18 min hard run - 4x100 15.9,13.7, 13.5, grass wet

295

Sat 6/4

-20 minutes easy

  • block drills

Sun 7/4

easy 20 minutes
1x90, 1x60 blocks

Mon 8/4

15 min easy
RDL 6x70x3
circuit
block drills

296

Tues 9/4

mod intensity double leg jumps box / vertical
block clearance
RDL 70x6x3 , inclines press 8 s 10 r 50%, 3x3 hops
10min easy x 3

reverse bends 50x5, 100x2 17,16,
starts on bend 10,20,30 x2

pullldowns 3s 12 reps
vertical jumps ( landing on soft mat)

297

Thur 11/04

Track was booked out due to uni games. Warm up track was booked by soccer. No wonder why Track/ Field underachieve’s in this country. I ended driving to a grass track.

reverse bend grass 100x4, 1x100 10.85
20 minutes of mobility circuit RDL 3s10r 60

Friday 12/04 5 min jog light stretch

Sat 13/04

10 minute easy run
-5x50 , 1x100
standing long jump
short accelerations stand start 10-20s

Sun 14/04

12 sets 10 rep press, 2 sets upright rows, 2 sets RDL 60x5
warm up grass 5x50 bend
standing long
short accelerations stand start 10-20