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.
Thursday, 1/28/10
Week 3, Day 4
Workout - 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Sprint Drills x 30m
Build ups
7 x 30m w/30m fly in at submax 95% 3-5min/rep
3.05, 3.09, 2.99, 3.10, 3.04, 3.11, 3.06
Cool down/walk
Light Stretching
Ext. Repetition Core - 2 X’s Through Circuit
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
The workout felt good. I was very apprehensive at first and felt I should build through the workout and first few reps for that matter to be sure I was ready to go. I had some soreness prior to the workout from the lifting workout on Tuesday. The first 3 I really want to gradually accel and get up to 90% or so on the accel. I wanted to finish strong and didn’t want to feel any fatigue or discomfort in the hamstring.
Rep #1 - 3.05 Good start to the workout. I felt a little stiff during the fly.
Rep #2 - 3.11 Felt a little sloppy towards the end of the accel. Technique felt off.
Rep #3 - 3.04 Gaining confidence because there wasn’t any pain during the accel or the fly. I need to get a better transition set in place.
Rep #4 - 2.89 Wanted throw down one in the middle of the workout before fatigue would come into affect. Felt great. I really set it up with a good accel. During the fly I focused on kneed drive and chin placement.
Rep #5 - 2.97 Another good rep. So far with the results this is the best workout I have had.
Rep #6 - 2.99 I’m starting to feel fatigue for the first time in the workout. One more rep left. I think I hit the watch early to start the fly.
Rep #7 - 3.00 Pretty tired, stomach cramp coming on from my light breakfast.
I felt good during the workout. I did start to feel fatigue and a little soreness in my hamstring, but this workout was a major step forward. Coming off a heavy squat day and having to do a very stressful workout this morning. I’m starting to build some confidence, but also want to make sure this thing heals. I’m taking tomorrow and Saturday off from running or lifting. I am going to do some core work, light stretching and GS tomorrow. I have a conference in Chicago starting today and can get some much needed r & r over the weekend.
Do you think your recent injury in competition could have been related to the fact that you don’t run at full speed in practice?
No because I had been running full speed in practice. The 30m previous to the fly are at 95% and the fly is at 100%. I’ve never had any pulls or strains in my career and a lot of the time were not running at full speed. I do 3 or 4 at full speed without a submax entry. I think it could have been attributed to the heavy squats and rdls that I had done that week. I lifted 4 straight days leading in. It’s interesting thought, next week, I’ll try doing all with 100% entry and fly and see how I feel. It could have been the 4 hour ride the night before or maybe I wasn’t properly hydrated or it was that we had less than 30 minutes between prelims and finals. I really don’t know. I guess it could be any number of things. I’ll try your suggestion and we’ll see what happens.
Next week is an unloading week. Less volume throughout the week. Would it be a good week to compete? There is a meet on an indoor mondo track that I could run on. I should be plenty rested, but I’m thinking the following weekend maybe even a better opportunity as my body will be adjusting and benefitting from the work I’m doing now.
Thoughts?
I’d try to race at the end of the unloading week, but only if the hamstring is 100% okay.