Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
4 x 100m @ 75%
2 x 20m Running As
2 x 20m Skipping Bs
6 x 10m (push-up, mountain climber, 3 pt stance - 1 min rest b/w reps)
6 x 15m (push-up, mountain climber, standing- 1.5 mins rest b/w reps)
Some good starts, some bad.
5.40PM - Weights
Snatch Grip Deadlifts - 85kg x 2, 80kg x 2, 75kg x 4
Regular Chin ups - BW x 7,4,3
Pull Throughs - 50kg x 10,8
Decline Diamond Push ups - BW+10kg x 4,2,4
Static stretching (HF/quads, gastroc, adductors) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Zercher Squats - 75kg x 3,3,2
Face Pulls - 30kg x 10, 25kg x 14,12
Diamond Push ups - BW+12.5kg x 7,4,2
Unilateral Hamstring Curls - 15g x 4, 10kg x 9
Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
2 x 6 x 100m, 5 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)
Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
4 x 100m @ 75%
2 x 20m Running As
2 x 20m Skipping Bs
3 x 10 x 15m (walk back recovery b/w reps, 300m walk b/w sets)
Just got a pair of compression leggings the other day and they did wonders for recovery b/w reps (normally the quads ache after a while reps, from walking down the hill) and sets (was able to decrease recovery period).
5.40PM - Weights
Snatch Grip Deadlifts - 85kg x 5, 85kg x 2, 80kg x 4
Hammer Grip Chin ups - BW x 9,5,3
Pull Throughs - 55kg x 10,10
Decline Diamond Push ups - BW+10kg x 7,8,4
Very good session. Again the compression leggings seemed to do wonders. ROM on Pull throughs wasn’t too good though, because the whole multi gym was moving forward when I was doing them :eek: Think I’ll sub them for RDLs or some other exercise from now on…
I like them. They’re a bit awkward at first, but once you get used to them it’s all good. I mainly do them to improve core strength (hits the abs much harder than back squats - which I need having a slight APT) and like front squats it forces you to use good form (unlike back squats where my form normally goes to hell).
Power rack hip mobility (under/overs)
Reverse Lunges w/ twist
Fire Hydrants
Hockey Ball Soft tissue work (lumbar erectors, HF/quads, IT band, peroneals)
Static stretching (HF/quads, hip rotators) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
2 x 6 x 100m, 5 x 100m @ 70-75% (50m walk b/w reps, 100m walk b/w sets)
Solid session. Probably had a bit more left in the tank, but was damn thirsty as I forgot to bring a water bottle :o
Static stretching (HF/quads, 90/90 stretch, gastroc, groin) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Ab Activation (dead bug) - 2 x 15-20
4 x 50m @ 75%
2 x 20m Running As
2 x 20m Skipping Bs
2 x 40m (push up start x 2, mountain climber start, 3 pt stance start- 4 mins rest b/w reps)
then (end of the 2nd sprint - 40m mark) HAMSTRING GOES SNAP! Damn! Just when I was making such good progress :mad: Always happens to me…
Never had a hamstring injury before so I don’t know how bad it is, but it’s damn painful. Will probably be doing a lot of reading tonight on what to do, and hopefully see someone about it soon.
R.I.C.E only from Sunday 3rd June to Friday 8th June. Started rehab this week.
Saturday 9th June
Knee Flexion - 3 x 5
Hamstring Stretch (~50-60%) - 3 x 20s
Sunday 10th June
Knee Flexion - 3 x 10
Hamstring Stretch (~60-70%) - 3 x 20s
Self Massage and Rolling
Monday 11th June
Knee flexion - 3 x 12
ATG BW Squats - 3 x 10
Hamstring stretch (~80-90%) - 3 x 30s
Self Massage and Rolling
So far so good. I think I’m a bit ahead of where I thought I’d be at this point (was only going to start BW squats next week). Can now walk with more ease, which makes life a heck of a lot easier, but still don’t think I’d be able to jog yet. Knee flexion still feels a little uncomfortable though it is improving. Thinking of starting light weight training (squats and deadlifts) at the end of this week (gradually progressing back to/close to where I was over 2-3 weeks).
BW Squats - 3 x 15
Knee Flexion - 3 x 15
Hamstring Stretch (~80-90%) - 3 x 20s
Wednesday 13th June
BW Squats - 3 x 20
Knee Flexion - 3 x 20
Hamstring Stretch (~90-95%) - 3 x 20s
Thursday 14th June
Hockey Ball Soft tissue work (Hamstrings, HF/quads, IT band, peroneals, gastroc)
BW Squats - 3 x 20
BW Lunges - 3 x 8
BW Split Squats - 3 x 8
Friday 15th June
Hockey Ball Soft tissue work (Hamstrings, HF/quads, IT band, peroneals, gastroc)
Static stretching (HF/quads, 90/90 stretch, gastroc, groin) - 2 x 20s each
Gluteal Activation (bridges - holds and reps, bird dogs, hip corrections, clams) - 2 x 10-15 each
Zercher Squats - 3 x 60kg x 5
~30 mins of fast walking
No problems thus far. Zercher Squats went well yesterday, could’ve increased the load but didn’t want to push myself too far. Still feel I’m 1-2 weeks away from ME sprinting.
Front Squats - 55kg x 1, 50kg x 3, 45kg x 4
Flat Bench Press - 50kg x 6,3, 45kg x 5
Medium Grip Chin Ups - BW x 6,4,3
Anti Rotation Standing Chops - 2 x 10kg x 8
The left hammy still doesn’t feel ready for proper sprinting or tempo. I’ve definitely lost a lot of muscle there from the two tears (big difference with the right hammy) and will have to build the strength back up and get the mobility/dynamic flexibility back before I even consider it.
Bulgarian Split Squats - 3 x 40kg x 5
CG Push Ups - BW+15kg x 5,3, BW+10kg x 5
WG Supine Rows - BW x 8,6,4 (working on scap mobility - foam rolling + scap wall slides were done during rest periods)
Pull Throughs - 3 x 35kg x 8
Bar Rollouts (on knees) - 2 x 30kg x 8
It’s feeling heaps better in terms of mobility (I can do the skipping B drill, golfers pick ups and leg swings to a greater height) and strength seems improving. However, I still feel I need at least another week of drills, hills and weights under my belt before I get back to tempo and sprints.
ATG Front Squats - 55kg x 3, 55kg x 2, 55kg x 1
Flat Bench Press - 55kg x 5,4,4
Medium Grip Chin Ups - BW x 8,4,2
Anti Rotation Standing Chops - 2 x 10kg x 12
Both good sessions. Weights room numbers are still disgusting, but on the way up
:mad: