Curious why ems so late into the process? How serious was the injury since you were only doing tempo?
I still need to buy a new battery for the EMS and the pads aren’t very sticky. I don’t think the injury was too serious, I’m just being cautious right now.
Use hot water to clean the pads then use a ace bandage to wrap around the pads to keep them firmly in place.
Ok, it was just a cramp fortunately. But there was a good possibility that a tear could happen because of how much inflammation that was in the area. My therapist said that my right hamstring was very swollen, he even took a picture and showed me. There were a lot of adhesions in my calves as well as my hamstrings. I’m really going to hammer the ice baths for now.
Thursday, 6-3-10
Warmup (light jog, hip mobility, activation work, sprint drills)
Started to do some hills but my hamstring started hurting…
Bench - 105 x 10, 155 x 10, 205 x 10, 205 x 3 (nothing left on last set)
Standing Russian Twists - 3 x 10, 25lb plate
ISO split squats - 3 x 30sec holds
Non Tripods - 200+ reps
Misjudged the condition of my hamstring. I had zero pain in the warmup, it was not until the first sprint when I noticed some sharp pain. Must have been a mild strain rather than a cramp. Going to have to gradually get back into it now.
Thought your ART guy said it was a cramp?
With the tests he did, he didn’t find anything wrong. He did tests where he would apply resistance to my hamstring and I would feel no pain.
Any ideas of what’s going on?
You have a hamstring pull and it hasn’t been a week and your trying to do speed work.
Friday, 6-4-10
Warmup (5min on elliptical, hip mobility, sprint drills, static stretch)
Neutral Grip Chins - 5 x 10
Seated Russian Twists - 3 x 10
Non Tripods - 120reps
Hammy is feeling sore, going to keep icing and using the EMS on it. Also going to give DMSO a try. It felt fine in the drills today.
Thinking it was a cramp, I didn’t think it was anything serious…
When is your tryout?
Somewhere around late August. When I return, I will be doing more GPP type of stuff.
You should go straight CF GPP workouts, they would give you a great base heading into the tryout.
Monday, 6-7-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
12 x 60yds, easy running 65-70%
Back Squat - 3 x 10, 135
Bench - 135 x 6, 170 x 6, 225 x 6, 225 x 6
Non Tripods - 200reps
Felt good to squat again even with the light weight. Hamstring feels a little stronger, didn’t push it. I’ve going to keep using EMS+Ice like I’ve been doing for the past few days.
Tuesday, 6-8-10
Warmup (5min on bike)
Weighted Neutral Grip Chins - 45 x 8, 35 x 6, 25 x 6, rested 3min then did BW x 14
Abs ~ 300
Bike Tempo - 45sec on/15sec off, 2 x 5
Wednesday, 6-9-10
Long Warmup (1 Lap jog, hip mobility, activation work, hurdle mobility)
MB Throws:
Snatch Throw - 2 x 5
Push Press Throw - 2 x 5
Stepup Throw - 2 x 5
Around 30-40 Throws
Back Squats - 135 x 10, 185 x 5, 225 x 10, 225 x 10
Incline DB Press - 55’s x 8, 70’s x 10, 80’s x 8
Non Tripods - 100reps
Hamstring felt fine during the throws today. Hoping I can get back into some light accels on friday. Weather here has been awful lately.
How’s the bike tempo?
Harder than I thought it would be, tried the best I could to stay at 110-120rpm.
I normally do 2x10 follow by 600reps of abs in about 5-6mins.
Thursday, 6-10-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills)
Tempo:
8 x 100m
Pullups - 4 x 8
ABS ~ 300
Quads and adductors are very sore from the squats.
Monday, 6-14-10
Warmup (1 Lap Jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws)
Accel Work: 400yds
Hill Sprints - 2 x 4 x 30yds
7 x 20yds
Back Squat - 135 x 5, 185 x 5, 225 x 5, 275 x 3, 295 x 8, 305 x 6
Bench - 135 x 5, 155 x 5, 3 x 3 w/ 225
A1). Reverse Leg Pres - 3 x 15, 110lbs
A2). DB RDL - 3 x 15, 30-40lb DB’s
ABS ~ 200
BW - 175
Felt great for my first day back. Hamstring had no issues. Only problem I’m having still is my glutes are still not back yet, I’m spending a lot more time doing activation work during the day. Even though I’ve lost 10lbs from earlier this year, I won’t worry about it right now. With the hills, they were done on concrete so I did not spend as much volume with them.