13/1/06 friday.
HR = 49
Saw the chiro again. Was no improvement from our first session.
Duration = 55
RPE = 2
Quality = 3
Load = 110
30 minute warm up. 15 min technical - 5 min general juggling. 5 min high ball control with [COLOR=DarkOrange]front of foot. 5 min [/COLOR] general juggling. 10 min cool down.
tendonitis was bad.
Nah the therapy isn’t in order. Although sometimes that is the order. I will keep that in mind. I don’t really like using cold after training any more. Contrasting is better, but if you use it every day doesn’t it lose its’s effectiveness? Because cold constricts blood flow, and heat increases inflammation. Not great news for tendonitis.
Stretch then contrast. Stretching when cold… no wonder you’re getting injured! Just one of many little things that add up big time.
Saturday
14/1/06
HR = 48
Duration = 70
RPE = 2.5
Quality = 3
Load = 175
Man it makes me relieved though. I’m not injury prone! I was just doing everything wrong!
I was training 7 hours a day this time last year, mainly fast movements with the ball [high CNS] could be likened to agility work. I would stretch intensly often when cold. I had no other therapy done apart from the intense stretching. I would warm up for only 10 mins.
Its a wonder I didn’t do alot more damage!
Sunday. 15/1/06
HR = 48.
No real Dom’s which is good. Tendonitis is not to bad.
Daily average load = 141.07
Standard deviation = 331.43
Monotony = 0.43
Weekly Load = 987.50
Strain = 420.32
Average Resting HR = 47.29
Therapy done in week 2 =
9/1/06 Monday 10 min cold shower.
10/1/06 Tuesday 40 min professional therapy involving ART and chiro techniques, 30 min light stretching, 5 min cool shower.
11/1/06 Wednesday 5 min cold shower, 120 min microstretching.
12/1/06 Thursday 15 min contrast shower.
13/1/06 Friday 10 min contrast shower,. 20 min professional therapy involving ART and chiro techniques, 120 min microstretching.
14/1/06 Saturday 70 min microstretching 10 min contrast shower.
15/1/06 Sunday 120 min microstretching, 20 min hot shower, 60 min water jets in pool - 20 min each on right upper hamstring region, left and right glut medius.
Week 3.
16/1/06 Monday.
HR = 46.
30 min warm up. 40 min technical - 10 min dribbling - steering the ball and stepovers. 10 min general juggling. 10 min high ball control with front of foot. 10 min annual goal. 17 min physical - weights. 10 min cool down.
Duration = 97
RPE = 3.5
Quality = 3
Load = 339.5
Split squat 10kg 10x3 with 2 min recoveries.
2 min rest.
Military press 15kg 10x2 with 2 min recoveries.
2 min rest.
WG lat pull down 20kg 10x2 with 2 min recoveries.
Push ups 20x3 with 1 min recoveries.
Military press and split squat wern’t to failure but I wanted to make sure my form was ok. Happy with the session.
Tuesday. 17/1/06
HR = 48
Medium pace jog 10 min.
2 min plank.
Medium pace jog 5 min.
2 min plank.
Medium pace jog 5 min
2. weeded garden for 120 mins - constant bending over.
Bad soreness in right quad. Both glutes where very sore. Chest and triceps where sore. The running was good, I felt tired after, but not dead.
Duration = 184
RPE = 2.75
Quality = 2
Load = 506
A good session. Tendonitis was ok.
Wens. 18/1/06
HR = 44.
Very bad soreness in right hamstring. bad soreness in left hamstring. Glutes, chest and triceps are all mildly sore. I found out my left adductor was tight as well when I went to train. It would have been from all that bending over yesterday.
10 pull ups
2 min rest.
Chin ups 10x3 with 2 min recoveries.
8 min rest.
Bench press 15kg 12x4 with 1 min recoveries.
Duration = 73
RPE = 3
Quality = 3
Load = 219
Was depressed with my day.
Thursday 19/1/06
Went to chiro, had a good talk, he got the exercise physiologist to have a look at me, and it turned out my abs where to weak, and my hip flexors overdeveloped [compared to the abs]. That explains why my hips tighten up so quickly after treatment when I train.
He is going to send me down some info to help myself to get 100% in the mail since i don’t live in the area.
Sore all through uper body especially right shoulder. Bad soreness in left adductor and right hammy. Mild soreness in right adductor.
Duration = 10
RPE = 1
Quality = 2
Load = 10
am happier today.
Fri 20/1/06
I was supposed to go home today from Brisbane, but there was to much flooding in my area.
HR = 47
Side plank lower 6x6.
540m pool tempo done with minimal leg involvement and with a flotation belt. 2x2 min plank mixed in with pool tempo.
Those active release techniques yesterday fixed my tight adductor!! Amazing.
Sat. 21/1/06
HR = 47
Side plank lower 6x6.
1 min rest.
Push ups 30x3 with 1 min recoveries.
Duration = 90
Quality = 3
RPE = 2.5
Load = 225
Tendonitis was worse today. Tried to keep things light. Made it a bit worse - to much technique. Got home today which was great. Feeling happy.
Sunday. 22/1/06.
HR = 45
Duration = 20
Quality = 2
RPE = 1
Load = 20
No real soreness. Felt ok.
Daily average load = 226.64
Standard deviation = 279.36
Monotony = 0.81
Weekly Load = 1586.50
Strain = 1287.12
Average Resting HR = 46.43
16/1/06 Monday 10 min warm shower, 30 min microstretching 60 min water jets in pool - 20 each on left and right glut medius and right adductor.
17/1/06 Tuesday 90 min microstretching, 10 min warm shower, 10 min hot shower, 80 min water jets in pool - 20 each on right hip flexor, right and left glute medius, right quad.
18/1/06 Wednesday 5 min cold shower, 50 min SMR with soup can - 10 on right and left hamstrings, 10 on right and left adductors, 10 on right quad. 65 min water jet on left adductor. 15 min microstretch of adductors.
19/1/06 Thursday 30 min professional therapy - ART and chiro techniques. 5 min cool shower.
20/1/06 Friday 90 min SMR with soup can - 5 min on left and right side of - Hamstring, It band, calves, quads, gluteal region [piriformis, maximus, glute medius etc], triceps, biceps, lats, hip flexors. 5 min warm shower.
21/1/06 Saturday 60 min SMR with soup can - 10 min on right and left hamstring, IT band, gluteal region. 60 min icrostretching.
22/1/06 Sunday 30 min microstretching, 15 min contrast shower, 20 min deep tissue massage on left glut medius.
Week 4. 23/1/06. Monday.
30 minute warm up.[/COLOR] 5 min physical - buildup 90% sprints. 20 min technical - 10 min annual goal. 10 min dribbling - left foot steering the ball and stepovers 35 min physical - weights and abs. 10 min cool down.
20 min warm up. 90 min technical - team training. 10 cool down.
Build up sprints holding 90% top speed for 15-20m then a slow deceleration x5 with walk back recovery.
Split squat 20kg 10x2 with 2 min recoveries.
2 min rest.
Military press 20 kg 10x2 with 2 min recoveries.
2 min rest.
Lat pull down 12x4 with 1 min recoveries.
Chin ups 10x2 with 2 min recoveries.
1 min rest.
Side plank lower 6x6.
1 min rest.
3 min plank.
20 lying leg raises.
3 min plank.
20 lying leg raises.
Good training session in the morning. Tendonitis was worse at night. Man I only took the team training lightly [explained my situation] but I’m so unfit! The team training involved alot of passing and receiving and small sided games.
Duration = 220
Quality = 2.5
RPE = 3
Load = 660
24/1/06 Tuesday.
HR = 50
30 minute warm up. 25 min technical - 10 min general juggling, 10 min high ball control with front of foot, 5 min dribbling - stepovers. 15 min physical - abs.
Side plank lower 6x6.
1 min rest.
3 min plank.
20 lying leg raises.
3 min plank.
20 lying leg raises.
Ok session. I did abs to failure. No DOM’S, tendonitis was bad though.
Duration = 70.
Quality = 2.5
RPE = 3
Load = 210
25/1/06 wens.
Tendonitits felt alot better today.
Split squat 10kg 10x3 with 1 min recoveries.
1 min rest.
Bench press 30kg 10x3 with 2 min recoveries.
One arm row 10kg 10x3 with 1 min recovery.
10 chin ups.
1 min rest.
Side plank lower 6x6.
1 min rest.
Lying leg raises 20x2 with 1 min recoveries.
1 min plank.
Tendonitits felt alot better today.
My adductors started to tighten slightly near the end of the team training. Obviously because I’m out of shape, but would that be coming from the tight glute medius?
Was very happy with training today.
Duration = 217
Quality = 3
RPE = 3.75
Load = 813.8
26/1/06 thurs.
HR=45
God knows how my heartrate is down 5 beats from yesterday. Yesterday was a very hard day!
Anyway extreme soreness in my left adductor. Very bad soreness in my right adductor. Tendonitis was the worst it has been for ages. It was twinging like crazy just walking, and on one ocassion it twinged 4 times in a row and it hurt to walk. Not good, probably because my left adductor is so tight.
400m pool tempo done at around 75% maximal effort.
50m freestyle.
1 min rest.
50m freestyle.
1 min rest.
100m back stroke.
1 min rest.
50m breastroke.
1min rest.
50m breastroke.
1 min rest.
50m freestyle.
1 min rest.
50m freestyle.
Was harder then it looks, as my stroke is awful, and I use mainly my upper body.
Duration = 34
Quality = 1.5
RPE = 2.5
Load = 85
My upper back is tight again in the rhomboid. The chiro fixed it for a while but its back. Very annoying. Doesn’t stop me training, but its just annoying.
I was depressed of course, at my tendonits, and the rhomboid.
UPDATE:
Will type up all my training done the past few days tommorrow, then I will do it daily [time permitting now i’m back at school].
Well I have changed my plan slightly but this is what’s happening. I have the next 13 months to improve. For the first 8 months I will be playing and training with my team, improving my game sense/awareness etc. Then I will train in isolation mainly to improve my technique for 5 months. [Of course my technique will be developed over the next 8 months as well].
Now physical wise my goal is the same. Obviously build some sort of work capacity to improve my speed as much as possible. I will focus on accel work [starting sprints next week, tendonitis permitting], and for weights I will stick to the rep range of around 8-12 [mostly 10] and 2-5 sets [mostly 3]. Since I am very weak and have next to know muscle I figure this will help me gain some muscle and strength. I figured DE work is a bad idea until I have built up some fitness, muscle and the sprints are going well. [don’t need more cns stress in season]. Also I will do alot of core work obviously as that is a weak spot for me and will not only improve performance but help my injuries.
I could possibly go to track training once per week with a coach who trained some students at my school to victories at state level. Would it be a good idea to go and have a look at what she does? Or do I only need to focus on accel work and not need a coach? I thought it wouldn’t do any harm to have a chat to her about my goals, and see what she has to say.
Anyway I am confident things will go well the next 13 months. I am going to take things slow, and I am happy with how things are going currently - my body is adapting to training again which is great.
BTW to give an example of the level of speed i would like to attain in around 2 years time by the time I’m 18, there is this 16 year old soon to be 17 in england who is considered the best for his age in europe. He is considered EXTREMLY fast. He runs 11.5 for 100m. My pb for 50m set around 6 months ago, with no sprint training and only 8 weeks of weights was 7.35. [handtimed]. I am slow, but I believe I am on the right track to become fast. I don’t need to be insanely fast like a sprinter, just around that speed [11.5, 100m]. Thats my goal in 2 years time. Obviously I don’t need to run 100m but that sort of speed over a short distance.
Will update tommorrow and write more about the type of training I will be doing the next 8 months, and how I will fit speed development into my team schedule.
Am flat out with school etc, will update in 2 days.
My computer is down, so I’ll have to do a big general update once it is fixed.