The rehab over the past three days has paid off, I will resume my training on Tuesday with the first speed session being on Thur or Fri. I will continue to stim and ice throughout the week and will get ART Wed/Fri morning. I will use weights/jumps/throws to keep the CNS sharp and firing properly and tempo to keep general fitness levels high.
Week 2:
Tue:
Warmup C
Mb throws 2x5 each
ohb/blf/height/hop ohb/reactive height
hh 8x10
spilt squat 2x5x185-205
bench 3x245/3x265/2x275
rows 3x8x155
4x5x100 walk end zone/3mins
Stadium pogo 2x20
hurdle mobility 12x10
core 200x
Probably could have gone 80-85% today, Wed will be more tempo and ART. Ems+ice two times today.
Wed:
Warmup A
10x100 30sec
core 200x
ART and ems+ice twice. More ART on Fri… I’ll hit the track tomorrow with three different workouts and see how the hammy feels in the warmup.
RB, When you refer too core 200x does that relate to Non Tripods x 200 reps???.. Or is your core work secret?..
Your coding out them exercises.
yea he has all types of secrets names for his shit. I never kno wtf he is talking bout…Bounce backsx5 wtf
Thur:
Warmup C
2x20 face down+acc ladder+builds
3x4x60 (15) wb/5min
hh 3x10
P. skips h/d 2x5
Weights:
squats 2x3x315
bench press 2x3x245-225
pullups+rdl 2x8+2x8(lite weight)
ohb/height x5
core 100x
The plan was to do 4x4x60 but my body felt like shit. I took Fri-Sun because my body felt horrible. BTW, more ART on Friday.
Week 3:
Mon:
Warmup C+acc ladder+builds
3x30 face down
3x60 pushups
P skips h/d 2x5
Weights:
Spilt squats 2x5x205-225
bench press 3x245 3x265 2x275
rows 3x8x157
ohb/reactive height 2x5
core 100x
The right hamstring felt good but the left hamstring felt like it did during indoor season, it was tight until the last two 60’s. The plan is to get ART and bike tempo on Tuesday because of weather, and SE on Wednesday. Positive note - jumps and throws has been great this season lots of throws going 18-20yds.
Tue: ART - Pre workout
Mod Warmup A
Bike tempo: 2x8x45on/15off/120+rpm
core 300x
Caught cramps in my abs - ouch…
Has the ART made a difference for you?
With my right leg - YES… My left leg has been giving me issues since Jan 1, 2010 and need to rest for 4 weeks, I understand I won’t be at my best this year because of the injury but the goal is to try and manage it with proper training and treatment. To answer you question - yes the ART has helped.
So do you mean you’re going to take off 4 weeks from meets?
No! I’m going to be smart with my training and cont with my treatments and after the season rest for 4 weeks.
Wed: 510
Warmup C+Acc ladder+builds
2x30 pushups
Stadium pogo 2x20
180-150-120
hh 3x10
core 100x
Trash weather today, 60’s and a 15-19mph headwind. I think the headwind was a blessing because it kept the speed down which isn’t a bad thing this week. Overall the times were very similar to the workout 2 weeks ago. With the weather conditions and no SE work for about two weeks it wasn’t a bad workout.
Fri:
Warmup C+acc ladder+1x100yd build
2x30 facedown
5x150@18sec 5mins
Weights:
squats 2x3x315
bench press 2x3x225
pullups 2x8
box jump routine:
core 100x
Sat/Sun: REST
I took it very easy on the 150’s esp on the first 50. Bicep femoris is so damn tight, I feel it’s gonna rip at anytime.
Week 4: June 14
Mon: 330
Warmup C+buildups 30-100
3x30 face down
4x60 3pt
P skips h/d 2x5
ohb 2x5
Weights:
Spilt squats 2x5
bench press 332
rows 3x8
reactive height 2x5
core 100x
Tue:
Mod Warmup A
2x6x45/15/120+rpm
core 200x
Didn’t feel like going to the track today so I did a bike workout. Glad I didn’t compete last weekend because the weather was shit, 10.3 guy ran 10.8’s.
Wed: 510
Warmup C
2x30 3pt
180-150-120
Weights:
squats 2x3x315
bench press 2x3
core 100x
Thur/Fri: REST
Sat:
Warmup A
2x5x100 rest 30sec/3min
core 200x
Sun: REST
Hey nice Journal…?
Was you being serious about taking 10 fish oil caps at day…?
yessss…
I will take two, 4 times a day.
Thanks…
I thought too much, could thin your blood or something.