Yeah, I’m exploring other options, I was pretty pissed off when I left today. When he told me how long I should stay away from intense workouts I was thinking (yeah, that’s gonna work). It was really just a waste of time.
The mild strain I got last year took me 2 weeks to recover from and one more week to be racing again. It was right at the beginning of my comp season.
The one I had sounds more severe then the one you have, so I dont see why 2 months would be needed. The one thing that helped was that I allowed it to heal while doing some sport specific activities. So as soon as I could jog I did, as soon as I could do some drills I did, as soon as I could do some light strides I did ect…
One thing leads to another and bam you’re back at it while of course being cautious.
And a good chiro/massage therapist will do wonders. I had some ART and massage to help the recovery process and break up the scar tissue.
I just can’t see why it would be as long. Sure it’s sore when I do things with it. I know I can’t sprint with pain, but I believe I can run at 75% or a hair faster. I know anything that involves a sprint will not be comfortable, but 2 months. Quite a joke. I’ll probably take one more day away and then try to do a workout at tempo or ext. tempo pace on Thursday.
I’m just not sure how to attack the lifting. i want to squat and do cleans.
I’d probably start with a long warm-up before doing a full ext. tempo workout. I’d also be really careful about coming back so quickly if you don’t have therapy (massage/ART/etc.) to assist you. It is a lot easier to come back when you’re getting some sort of manual therapy–if you don’t, you could very well re-injure the area (extremely common).
Check out this thread:
http://www.charliefrancis.com/community/showthread.php?t=1015&highlight=hamstring+recovery
I’ve recovered fully from more severe strains in 2-3 weeks without even using any therapist.
What are your thoughts on this? The relation of hamstring injuries with sprints and RDLs? I had a coach tell last year that he had read an article talking RDLs causing hamstring injuries? I don’t agree with it, but I had been doing them 1x per week. I’m just curious if any of you had heard that.
My gf just had a strain in her hamstring and she blamed stiff legged deadlifts. Not sure if I believe that though.
Go nuts on the upper in the mean time. Hit the CNS so that you can maintain those qualities.
I think it would depend on when in relation to your sprint training the RDLs are being done. If you do heavy RDLs and then do sprints on sore/tight hammies on the same or the next day that would probably predispose to injuries. I would personally try to do those lifts that target the hamstrings as long before the next maxV session as possible.
What exactly can I do to hit the CNS now?
I did my RDLs on Monday’s workout, not having max v till Thursday and racing on Sunday. I am going to try to do a warm up today and a med ball circuit and see how I feel. It feels okay now so I’m interested to see how it will feel tonight during the warm up. I am also going to start using a foam rollers for some manual therapy since I can’t afford massages, etc right now. Well, I can, I just don’t want to anger my wife.
I’ve read that Ben hit the upper body hard in order to help maintain some CNS qualities while injured. Max strength and power for upper body could be useful.
So obviously bench press, jerks, push press, etc. How about cleans, snatch, variations as well?
If you can do the cleans and snatch without your hamstring hurting that could be a good addition. But I would be very careful with those.
Explosive bench is good too. 10 sets of 2 reps at 40-50% max for speed and 1 minute breaks.
I was able to get a warm up in today. I did a tempo warm up with some jogging, skips, lunges. I also did some static and dynamic exercises and two accels. They were light and i felt very little pain. I was honestly thinking of doing a workout tomorrow and seeing how it feels. Thoughts? Stupid?
What would a good workout on the bike be to simulate flying 30’s? I am supposed to do 7x30m flys. Thoughts?
Why would you try to simulate flying sprints on a bike? I know your hamstring is recovering, but I don’t think bike sprints will confer any of the benefits of regular flies.
You’d probably be better off doing a very light mobility circuit, just to keep you loose.
Rest the hamstring man. If you had an injury, it probably indicates you need to give it a bit of rest.
I actually do think bike workouts are good though. I’d go for 20-30 seconds as fast as possible with ~2 minutes in between (double the # of reps you would do of flies) to stimulate some aspects of top speed. That is a protocol similar to what Dan Pfaff did (he says) with success w/ Obadele Thompson.
I thought I would put a more formal post together of what I did for work. Do any of you have suggestions on the lifts that I can do to fire the CNS?
Wednesday, 1/20/10
Workout - 5:45 pm Workout
Long Tempo Warm up
400m skip
400m jog
400m skip/back pedals/lunges
Static Stretching x 20s
Dynamic stretches x 10
2 laps of striders up to pain tolerance on the straights
Iso Core
2 (4 x 40s)
Plank
L Side Plank
R Side Plank
Plank
**add 5-10s each week.
Thursday, 1/21/10
Workout - 4 am wake up, 5 am workout
Acc. Dev Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Build ups
3 (3 x 30m) at submax 95% and progressing, 2min/rep, 5min/set
Cool down/walk
Light Stretching
Ext. Repition Core 2x15= 570 reps
V-Up
Crunch w/Twist
Back Hyper
Leg Toss
Flutter Kick
Wrestler Bridge
L-Over
Side Up
Back Hyper w/Twist
Chinnies
L-Up---->Hip Lift
Supine Hip Ext.
Double Leg Slide
3-way Roll up
I felt better today doing this workout than Monday. I was able to get up to 100% and only felt some soreness the last 1 or 2 reps. I was able to finish the workout which to me is big step. Right now I couldn’t have done anything over 30m without some doubt. But none-the-less this was a succesful start. I look forward to seeing how my body reacts tomorrow. I don’t have a workout tomorrow or Saturday. I have football practice and scrimmage. I’ll make sure that I take it easy. I think it will be best right now, to get work in, to do Acc., Ext. Tempo or Anaerobic, and Acc. again instead of Max V.
Does anyone have any suggestions as far as lifts? I was able to squat 205 yesterday, but didn’t try to go higher. Would you agree that squatting heavy like I was prior would be stupid? What kind of lifts and styles should I go for? I want to fire my CNS and do something explosive and I do not want to lose the strength that I have gained. I’m hoping for some suggestions, constructive criticism, etc.