i have a strained iliacus, and tightness in my obturator external, as well as glutes and what not from the right hip. So it’s been almost 2 weeks since i squatted, i know i’m gonna lose a shitload of strength oh well to hell with that its over for that. I just do upperbody excercises. What i want to know though is how am i gonna compensate, i stopped with all the heavy lifting?
i want the hip to heal so im doing no lower body work cause it gets aggravated easily but i can run fine sprint hard for awhile until it gets aggravated then i stop. I have hard time knowing where to maintain once im back on it for squat and power cleans. Since my squat max is 300lbs i tried maintain at 255 but i can only do a good 4 reps till my back gives out, the last time i did it i dipped every rep as i was getting weaker. I’m not improving like i want to. My max speed is’nt showing along with my speed endurance for the 100m. I’m getting no push off from my strides in running and when i do or try to put emphasis on it i run slower or am going nowhere like before, but i feel faster when i turn on the turnovers, i feel more relaxed and appear to be going somewhere. Suggestions please, i keep the knees high, everything the only achilles heel on my technique is backside mechanics which i will get it naturally at some point. Coach says im getting it, despite technique improvement i sense no speed improvement i still run aronud 12 flat handtimed 11.9 if lucky. HELP