Returning from injury. How to train?

Expert Discussion Advanced Sprint Training
1

Hi guys,

I injured my ham back on Jul 15th when I came back into racing too early after starting training again. Ended up running 12.00 FAT at that meet into negative wind and popped the attachment point of my ham up by my glute. (OUCH).

I have been to physio, done tons of rehab/weight work and have also been doing plenty of cycling for cardio work/recovery.

My ham feels about as good as its going to get :slight_smile: 98% I’d say.

I am stronger through all my lifts than pre-injury and my ham feels very strong through the range of motion that was previously painful.

Now how do I get back into training on the track again without starting too fast and screwing things up?

Some of you know my stats but I’ll repeat them again.

6 ft tall
bodyweight (now about 203! That should drop to 195 within 3-4 weeks of running again)
backsquat: 335 raw buried OLY style
deadlift: 405 RAW with wrist straps
bench: 265

I have time for 5 workouts total a week but only two on the track. (2 track workouts a week, 2 recovery, 1 extra weight workout)

cardio wise I am pretty fit. dynamic strength feels pretty good.

Any ideas? Here is what I am thinking just to start:

1 speed end/lactate/Weights
2 Tempo/pool/cycling/core
3 short speed/weights/cooldown
4 Tempo/pool/cycling/core
5 weights
6 REST
7 REST

Speed end/Lactate
2 x 2 x 60 meter @90% with 2 minutes rest between reps 8 minutes between sets
2 x 300 in ~45 seconds
4 sets step ups to high box (10 reps per leg)
3 sets bench (8-10 reps)
3 sets rows (8-10 reps)
10 minutes on bike with stretching

Tempo/Pool/Cycling/Core
10 minutes on bike or 10 x 45 running in the pool or 4 x 4 x 100 meters tempo on grass
4 sets hanging leg raises
4 sets weighted situps
4 sets side bends
8 minutes on bike

Short speed/weights/cooldown
2 x 50
5 x 30
5 x 1 sets backsquats
3 x (ham curls, explosive calf raise, leg extensions)
10 minute cooldown on bike

Tempo/Pool/Cycling/Core
10 minutes on bike or 10 x 45 running in the pool or 4 x 4 x 100 meters tempo on grass
4 sets hanging leg raises
4 sets weighted situps
4 sets side bends
8 minutes on bike

Weights
8 minutes on bike
3 x 1 backsquats
2 x lightweight (ham curls, explosive calf raise, leg extensions) (Mostly rehab work)
3 x 5 standing shoulder press
3 x 5 chins
5 minutes on bike

6 REST

7 REST

Thanks again guys,

Chris

2

In general, I think you build speed and volume over time. For example, you can start with short accelerations and gradually extend them as long as you feel no tightness. Over time, you should be able to reach top speed and maintain in speed endurance distance – 50-80 meters. Flying 20s and 30s might be OK, too. The most important thing is to pay attention to how it feels and adjust accordingly. Just as important to know when to back off as to when to do a little more or a little faster. Given your rehab and plan, you should be able to manage this OK. Just back off if something doesn’t feel right. Only you know how it feels, so it’s hard for anyone to comment with any certainty about your plan specifics.

3

Thanks for your response man :slight_smile:

I am wondering if I should focus more on the longer stuff at first (80-120meters) at say 90-95% with shorter rests. It would be easier on the hamstring and flat out short work from blocks. Might be an easier transition for me?

I’d like to open up with a 11.80ish FAT 100m in June. :slight_smile:

cheers,
Chris

4

The idea of going longer would have been my thought in the past, too. But I’ve read threads on this site – and maybe in CTFS – where it has been said that it makes more sense to start out short because the risk of injury is not so much at the start as it is later when nearing top speed. It makes sense that you could go fairly hard over 20 to 30 meters and if that goes OK go a bit further on the next rep or next session. See how it feels when doing it and how it feels that night and next day. Sometimes the soreness doesn’t set in until later. Adjust accordingly. That handles the speed stuff. Tempo stuff should be no different than normal, though you might back off the volume a bit if you feel any tightness.

5

I think one of the things about short to long in general is that it is implied that a great fitness base is already present in this type of training. I am fit cardio and strength wise but haven’t done any real speed work for months. I am a little concerned about starting right at the short stuff without some sort of acc. phase or something to at least get the wheels turning again. I am pretty confident with my current strength/fitness levels that I could hit a high 11 FAT right now but I think the last 50 meters would be very difficult without some good base work in.

It is difficult to decide what to do. :frowning: