Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Bench
3 min rec
70 x 1s x 5r, 1s x 4r
S/set with 60 sec between reps
1 arm db row 5s x 10r x 35db
RDL 5s x 8r x bar
Dips 5s x 8r
abs
stretch
Rating
1
although times dropped again slightly (which is pretty good considering I have got a high volume going and am just so super busy at work :rolleyes: ) I hurt my back. :o Possibly shouldn’t have raced but thought keeping it moving may help.
CF talks about the start being a pulse from the lower back, glutes and hammies…yeah he’s right! I tweaked my back doing a start while warming up about 25 mins before the 100m. I have quite short legs compared to my torso and had been feeling a bit cramped at 2/3 so moved both back a notch to see how it went…it went zang!!!
It was sore but seemed fine but I really hurt it while stretching, an agonising spasm that made it about 5x worse.
have edited it to show 100m was first (I quoted from last week as template), warm up was as normal. The only change being the block change. Al I can think is that it placed my back in a weak position as soon as I went I felt it.
Between races I sit down till about 15 mins before the race when I do some relaxed drills and a couple of easy stride outs just to loosen up.
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
1 x 45 sec
12 min rec
1 x 40 sec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
5 x 30m Running A’s
Depletion pushups
30, 15, 10
massage
Rating
9
back still a bit tight but progressing very well and all good. Moved pushups to Monday so have Running A’s as lower depletion and pushups as upper with Tuesday off.
When are the Running As done? Also, before changing to this format, had you done the depletion push-ups relatively close to a race and how had that affected you, if at all? Thanks!
Running A’s done immediately after the plyos and all with walkback rec.
No last Thursday was the first time done them. How did I feel …hmmm fine. I think I know where you are going with this but not sure that is the cause, might be. I think what it was, was a bad position and not bracing / holding my breath.
Yes I knew they were genuine questions, and appreciate the interest. I wondered if you thought the depletion pushups done for the first time last Thursday may have contributed to the back injury, which I doubt.
Running A’s always on Monday with a rest Tuesday and now added pushups.
Massage last night was real full on, back quite sore today but will be right. No squats tomorrow (Wed)
Back definitely improving, managed to do some med ball rotation stuff as part of abs with no issues and once I warmed up session and afterwards totally pain free.
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 4r x 80m 90 sec / 20 minrec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
stretch
Squats
3 min rec
70 x 5, 75 x 5, 80 x 5, 85 x 5, 90 x 5
Bench
3 min rec
5 x 60
5 x 5r x 70
S/set with 60 sec between reps
Chins 5s x 8r
Glute bridge 5s x 8r x 80
Overhead DB press 5s x 8r x 15db
abs
Rating
9.5
1st set of 80’s real good, 2nd not quite as but understandable. Back fine as and resisted the temptation to go silly on squats. Pleased to finally get that 5 x 5 on bench.
I meant what day Running As are done. Push-ups on Monday now, Running As?