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.
Sunday, 1/24/10
8 am Flag Football Practice
I had a flag football practice with our team this morning in the rain. We just got together ran routes and took a look at a potential QB. My hamstring felt fine. No soreness or pain of any kind. I went out early in the weekend and bought a sleeve to wear. I’ll see how tomorrow goes, but I plan to go through my normal workout tomorrow, weights, etc to see how I feel. I think that will be give something to gauge off of.
Monday, 1/25/10
Week 3, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
400m jog
400m shuffle/Carioca
Dynamic stretches
Sprint Drills x 30m
Hip Mobility
Build ups
2 x (3 x 30m) 2min/rep - 5min/set
Cool down 4 x 100m - BSR Stretch
Hip Mobility
Set #1 - 3.80, 3.88, 3.74
Set #2 - 3.67, 3.65, 3.72
Ext. Repetition Core - 2 X’s Through Circuit
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
Set #1 I really tried to relax the first two and run without effort. The last one of the set I tried to put more of an effort in. Set #2 I pressed more and felt almost out of control, although I don’t feel that as a bad thing. My hamstring felt good, but started to tighten up towards the end which is why I only did the first 2 sets. I’m going to lift tonight after my high school teams practice.
Monday, 1/25/10
Week 3, Day 1
Weights - 5:45 pm workout
Power Cleans 5 x 3= 180, 190, 200, 205, 205
Clean Pull 5 x 3= 210, 220, 230, 235, 235
BB Row 3 x 5= 135, 155, 175
Chin ups 3 x 8
Tuesday, 1/26/10
Week 3, Day 2
6 am wake up - 11:45 am Weight room workout
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Back Squat 5 x 5= 340, 350, 360, 370, 370
Bench press 4 x 5= 215, 230, 240, 240
Push press 4 x 5= 135
Track workout to follow.
Tuesday, 1/26/10
Week 3, Day 2
Workout - 4 am wake up, 5 am workout
‘Anaerobic Warm up
200m Skip/jog series
Dynamic Stretches/motion
Build ups 2x60%, 1x70%, 1x80%, 1x90%
“Step Downs” @ 90-95% - 2min/rep-5min/set
4x70m
3x60m
2x50m
1x40m
400m Cooldown
Hang down stretching
Weighted Core
Windmill toe touch 2x10 each
The Rack - 20k - 2x20s + 15 lifts
BB Twist 2x10 each
Reverse Hypers 3x10
DB Saxon side bend 2x10 each
I’m feeling pretty good. I think I’m just about out of the woods, but as a precaution I’m going to take tomorrow off with max v workout to follow Thursday morning. We’ll see where I’m at after that.
Taking today off for recovery and rest. I am going to do a max v workout tomorrow and get a lifting workout in. Then I will be off for the week unless I do some GS work. I have a conference for work from Thursday to Saturday. I think the days off will be days that will be beneficial for me.