RJ's Log: Slow White Boy

How many days did it take for back to heal and what did you do (ice/ems etc)?

It took 3-4 days to heal fully. And I just PMed you, but I’ll go further into detail.

Every day, right after I showered, I would spend 30 minutes foam rolling my whole lower body. After that, I would do a few sets of 50 reps of bouncing lunge stretches and bouncing GM stretches, usually stopping around 200-250 of each. Beyond that, I spent a lot of spare time visualizing myself healing. It seemed to work as I came back from injury in only a few days pain free and stronger than before.

during this down period could you perform squats? also what about sprints were they too painful?

I couldn’t bend over to tie my shoes without wincing at first. It got better quickly though.

Damn so it was pretty bad im sure you couldnt sprint with that.

No. Well actually, I tried to sprint like that, but it entirely screwed up my last session. That’s why I was so glad about my times. If I was one frame from PRing under those conditions I should be ready to go much faster now that I’m healthy.

[crazy]
Okay, so I’ve been toying with the numbers and to meet my insane, d**n near impossible goal of competing in the 2012 London Olympics I figure I’ll need to not only run <10.2 in the 100M but I’ll need to get citizenship with a country other than my beloved USA.

Since my build is not conducive to sprinting at all, I’ll need more strength and explosive power than most top level sprinters show (think AC Barch aka SquatDr). I’m thinking I’ll need a ~48" CMJ, a 12’ standing broad jump, and a standing triple jump of around 34-35’. While these numbers are absolutely ludicrous and perhaps bordering on unachievable, I think they’re within my reach given several years of correct and consistent training.

If my estimates are correct, to attain these numbers I’ll need to be able to reactive squat 315 lbs + light bands with each rep taking less than a second and be able to SLDL ~400 lbs for 20 reps. Huge weights, I know, but I actually think they’re within reach, and believing is the first step.

Before the year is out, I intend to reactive squat 210 lbs and will be about 37-38" on the CMJ and 11’ on the SBJ. These will be all time PRs for me, but they’re in reach. In addition to the power for sprints, I’d also love to able to dunk from a stand still again and I’m about 1" away right now.

And for those who know me, don’t worry. I have no intention of forgetting about really hammering general fitness and SE.
[/crazy]

So your plan is to get citizenship and run in 2012?

Has SquatDr broken 11?

Strength isn’t everything.

You need more fitness anyway and tramp sprints aren’t going to cut it. If you can’t do 200m of sprint work easily (and recover from it easily), you’re screwed.

You dont think those tramp sprints would increase his fitness better then during mb circuits etc?

They aren’t the best option, IMO. He also doesn’t exactly do them that frequently or in that high of volumes.

I think with the weather in Alaska his options are very few esp training in his garage.

I think he has some other options and yeah, he is very limited in what he can do, but I would try to find SOMETHING. There has to be some pools in the area, I know there is grass available now for him to do stuff (why work out in the garage now when you will be stuck there for months?), etc. Just about maximizing what you have.

bevolution!
August 15, 2008
Macrocycle 10 - Power Block
Microcycle 4 - Nanocycle 1: Lower Body
Rate An-1/An-2[/b]

Current Condition:
I was feeling good and strong all over this morning, but I spent 3-4 hours riding my ATV before training and by then I was burnt out.

Warmup:
Some RW drills

Workout:
2-Pt Sprints (on grass)
1 x 40 yd, 360 sec. rest
1 x 110M, N/A5
Times of 4.83 (video timed) for 40yd and 13.22 (hand timed) for 110M

Cooldown:
BW OI work

Notes:
Things didn’t go well today. After riding my ATV for a few hours my lower back was burnt and I was fatigued in general. During my warmups, I couldn’t CMJ higher than 31" and couldn’t running jump higher than 35".

Moving on to the sprints, I was left without a car today and had to jog to the nearest football field. I managed 4.83 video timed on long and unkempt grass which isn’t bad, but then I decided to run 120 yd (or roughly 110M) and I just fell off after 50-60M. I ran roughly the equivalent of a 12.4-5 FAT 100M, which is bad seeing as I did 11.70 (video timed) while hurt only a week ago. I’m totally chalking it up to fatigue.

I’m going to hit a fatigue session next time around and then after that I’m going to start working my way back into lower bound An-2 Rate work (sprints from roughly 100-200M or split runs).

Tamfb, yeah, I plan to run low 10s and find a country who needs a fast sprinter. I’m hoping being a white guy might actually help in this situation.

Davan, last I checked, I think AC has run low 6.7s over 60M and 10.7s in the 100M. He’s also like 210 lbs at 5’9", which definitely poses some problems for top speed and SE. Also, the tramp sprints keep my heart rate from 160-180 bpm for 15 minutes straight. They’re as good as a tempo session and do less damage structurally. Regarding the volume, I’m progressing slowly with them and am adding bits and pieces as my stamina allows. As I see it, they’re the best conditioning option I have available.

Oh, and I can do a much greater volume of sprints now. My hamstrings no longer get sore after a few runs and it’s getting even better with time.

kool goodluck, i cant make many comments about your training because I dont know what you have plan for the future (upcoming months etc).

Thanks. As for my plan, soon I plan to do something like this:

Day 1: Strength Training
OSP REA Squats
Explosive High Pulls
Abs
SLDLs

Day 4: Sprints
Split Runs (see note)

On the off days I’ll either do dynamic mobility circuits and myofascial release or trampoline sprints.

And for the split runs, I plan to start at 30M reps and then add 10M per week until I reach 50+50+50+50M per rep. Meaning I’ll go reps of 30M one week, 40M the next, 50M the next, and then 50+10M, then 50+20, and so on. This should more than get me the conditioning I need while conforming to the facilities I have available.

When it gets warm enough outdoors, I’ll probably change the split runs in for longer single reps, starting shorter and working my way back up.

bevolution!
August 16, 2008
Recovery Session[/b]

Current Condition:
Yesterday’s workout wasn’t anything hard so it’s no surprise that I feel great today. I should’ve just postponed my workout. It would’ve been better.

Warmup:
Nothing really, just moving all my joints through their full ROM a few times

Workout:
12 minutes of SMFR (self myofascial release)

150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
40 Shoulder Dislocates

15 minutes of meditation

Cooldown:
Took a shower

Notes:
If I’m going to be serious about going from 11.6 to getting to the Olympics in 4 years I really need to buckle down. To make sure I do, I’m going to record all my sessions here to make myself accountable and force me to do them.

Moving on, my flexibility, especially through my hips, needs a little bit of work and so I’ll be trying to fix that over the next couple of months. Besides that, I’m knotted up in a few places and the foam rolling will really help me there. Up to this point, I’ve been too much of a baby to do it ritualistically, but that’s over now.

Tomorrow I’ll do another session like this, but with trampoline sprints for conditioning as well.

bevolution!
August 17, 2008
Conditioning Session[/b]

Current Condition:
I’m feeling good today. Strong and ready to tackle the world.

Warmup:
4 mile bike ride followed by some dynamic stretching

Workout:
Upright Trampoline Sprints
5 seconds on / 55 seconds off
5 seconds on / 55 seconds off
10 seconds on / 110 seconds off - HR = 172 BPM
5 seconds on / 55 seconds off
5 seconds on / 55 seconds off
10 seconds on / 110 seconds off - HR = 180 BPM
5 seconds on / 55 seconds off
5 seconds on / 55 seconds off
10 seconds on / 110 seconds off - HR = 192 BPM

Overall Average Heart Rate: 181.3

Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
200 Bouncing Calf Raise Stretches (per side)
40 Shoulder Dislocates

10 minutes of meditation

15 minutes of SMFR (self myofascial release)

Took a shower

Notes:
Since I hadn’t done tramp sprints in a while I knocked back down the run times and instead really pushed the intensity. Not only did I record my highest heart rate yet (192 bpm), but I managed to average over 180 bpm. It was sickening. ;D

Other than that, things are looking good.

bevolution!
August 18, 2008
Recovery Session[/b]

Current Condition:
I hadn’t done trampoline sprints for a while before yesterday and it showed. I had some residual soreness all throughout my hips this morning, but it’s gone now. I feel good though.

Warmup:
I went for a walk and then mowed my lawn.

Workout:
12 minutes of SMFR (self myofascial release)

150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
40 Shoulder Dislocates

10 minutes of meditation

Cooldown:
Took a shower

Notes:
I feel good after all the stretching and foam rolling. Tomorrow I’m going to hit the track and the the weight room and really hammer the fatigue session home. Should be nice.