rogue leader...

Members Area My Training Journal
87

wednesday
minitramp jumps
1:20 two legs
1:10 single leg (10 each leg)
1:10 two legs, 15kg DB

friday
20kg weight
1:10 step ups (each leg)
1:10 snatch
3:3 snatch (as fast as possible)

saturday
squats
1:10 50kg
3:3 70kg
1:5 50kg

tuesday
1:10 DB SL DL, 30kg (2x15kg)
1:10 50kg squat
2:3 70kg squat
1:10 50kg squat (fast)

today when I did my squats I tried leaning forward a touch more than I usually do. I found that the stress transferred nicely from my knees to my hamstrings. right where I want it! hams and glutes felt nicely activated afterwards. the deadliftes help with that, too. they are not completely straight leg DL’s - more of a 35o angle. just enough to feel it more in my hamstrings and not too much in the lower back.

ok, now I feel like I am gathering some momentum.

Hi there,

I have a student who assurres me that Darren Lockyer has never done any weights and strength training, and that he succeeds only due to a mental will to win and no actual preparation. He is using this belief as an excuse for not doing adequate work in the classroom, so I would love to receive a quick reply from you to confirm that you have, in your role as strength and conditioning coach at the Broncos, observed Darren lifting weights and working to improve his strength.

thank you,

Greg…

greg

Darren Lockyer is one of the hardest, if not the hardest trainer in strength work or in any training (fitness, skills etc) ever. He was in the top 3 strength (pound for pound) every year at the Broncos. He would win the fitness running tests or be top 3 in these every year as well.

Darren would often sneak in to do extra training, not less.

Tell your student he is dreaming. No coach wants lazy players, nor do they want players who don’t study or read or write, because every week they have to study the opposition to find their weaknesses and strengths and study is a skill.

Dan

heh heh, that should do the trick… :smiley:

88

saturday
minitramp sprints
2: 20slow/20fast/20slow/20fast

weather for the last week has been:
*sat/sun - rain
*mon/tues/wed/thurs/fri - sunshine
*sat - rain

pretty annoying…

89

wednesday
warm up - lawn mowing (a brilliant warm up, actually!)
Db DL - 1:10 15kg db
squats - 1:5 50kg, 1:3 70kg
fast squats - 1:10 50kg
trampoline sprints - 2x 20slow/20fast/20slow/20fast

still feeling good… :slight_smile:

90

saturday
minitramp sprints - 3x 60stp
alternating with reverse hypers - :30

I’ve signed on for a trial pilates class on monday afternoon. hopefully I can pick up a few exercises that will help me with my upper back area…

91

sunday
8x 10m 3pt start
reverse hyper, 1:15 15kg

wow. I can’t believe how crappy my starts are at the moment… :stuck_out_tongue:

92

Monday
1 hour pilates class.

Hmm, that was tougher than I thought it would be. Certainly did the job, though. I have identified great tightness in my lats. Also, my right adductor seemed comparatively weak…

93

Group or 1on1 class?

94

Group of about 6…

95

Thursday
Step up’s 2:10 each leg, 20kg
Snatch 2:10, 20kg
Fast squat, 1:20, 20kg

Sunday
Jumping db Squats, 2:20, 15kg
Hip thrusts, 1:20, 15kg
Jumping db Squats, 1:20, 1:13, 15kg

Had a scare with some knee soreness and swelling on Saturday. It was a bit of a mystery because I felt fine when I went to bed, even when I got up in the middle of the night, but in the morning I could hardly walk. Went away after some nurofen, but it returned briefly this afternoon. I just hope this doesn’t keep coming back on me…

96

monday
pilates class - 1 hour

thursday
tempo
4x150m - 30s, 29s, 28s, 25s

technique felt all over the place and I felt like I had no spring in my legs, but that’s why I’m out there. I want it back…

97

saturday
various plyos
tramp sprint 60 steps

monday
hamstring/glute/ab strength exercises
arm speed drills
db jumping squats, 2:20, 15kg

about to head to the track for some tempo…

98

Tuesday
Tempo
7x100m, ~17s

I’ve been getting some soreness around the kneecap area. No idea what’s causing it.

On the bright side, I felt a lot smoother on the track today…

99

thursday
squats - 1:5 50kg, 2:3 70kg
fast squats - 1:10 50kg

pretty uninspiring session today, but still feeling a little bit stiff from tuesday…

100

friday
4x 200m (44, 39, 35, 39)

a funny thing happened to me after training today. when I finished my last run I had a tight feeling in my leg and I found it difficult to straighten (this is something that used to happen to me heaps back when I had hamstring problems). afterwards when I was stretching my quads I let my hip drop and felt a stretch on the outside of my opposite hip. I was feeling tight there, so I did the same thing on the other side which had been causing me difficulty. after a few seconds I felt a weird sliding sensation and it seemed like a muscle that was running down the front side of my hip slid over towards my glutes! it was a bizarre sensation but afterwards I felt fantastic - good as new! I have since been able to reproduce this effect three times.

I’m wondering if there is some muscle that is perhaps tightening when I flex the hip (sitting, squatting, sprinting) and is getting stuck in the wrong position. is that even possible? I’ve never heard of it before. it would make a lot of sense, though.

oh, and it feels great to be out there running again!! :smiley:

101

"Extra-articular snapping hip syndrome
Extra-articular snapping hip syndrome is commonly associated with leg length difference (usually the long side is symptomatic), tightness in the iliotibial band (ITB) on the involved side, weakness in hip abductors and external rotators, poor lumbopelvic stability and abnormal foot mechanics (Overpronation). Popping occurs when the thickened posterior aspect of the ITB or the anterior gluteus maximus rubs over the greater trochanter as the hip is extended.

Athletes are at special risk for snapping hip syndrome due to repetitive and physically demanding movements. In athletes such as ballet dancers, gymnasts, horse riders, track and field athletes and soccer players, military training, or any vigorous exerciser, repeated hip flexion leads to injury. In excessive weightlifting or running, the cause is usually attributed to extreme thickening of the tendons in the hip region. Snapping hip syndrome most often occurs in persons who are 15 to 40 years old."

http://en.wikipedia.org/wiki/Snapping_hip_syndrome

"SNAPPING HIP SYNDROME

This is the injury that has plagued Joan Benoit Samuelson, the famous track star. Snapping Hip Syndrome is a clinical entity that causes pain and snapping in the hip joint. There are several known causes, the most common being the iliotibial band snapping over the greater trochanter (at the top of your thigh bone). It can also be caused by snapping of the iliopsoas tendon over the iliopectineal line (in general the pubic area of the hip bone), the iliofemoral ligaments over the femoral head (where the thigh bone connects to the hip bone), as well as other places on the hip bone."

http://www.getprolo.com/hauser_hip_pain_snaping_hip.htm

verrrry interesting…

102

sunday
various hip and glute exercises
jump squats, 15kg, 2:30
reverse htper, 15kg, 1:20

tuesday
uppr body db exercises

friday
slow running
low impact plyometrics (just testing the water)

saturday
db squats, 15kg, various sets and types

had a bit of a set back with hip soreness during the week. this was followed by consecutive sleepless nights thanks to number 2 (that is, my second born child, not the forum mod :P). been feeling pretty flat for a few days and now I have some cold symptoms starting up. not great timing with work kicking off tomorrow…

103

Actually - I find it interesting you develop issues after the Pilates! Normally I would expect it after Yoga…

Have you thought about Strengthening the Weaker side ONLY instead of both at the same time? This wouldn’t be just One Side only, eg, Left Leg only, As an eg, If your Left Hip Flexor is weak on one side, perhaps the Right Hammie is weaker. So, it would be about getting the same muscle from Left to Right on equal strength, not just the same Limb. Thoughts?

104

Yeah, I know what you are talking about. pretty much everything is weaker on the left. it’s always been that way, although I think the number of injuries I’ve had on that side have caused me to possibly favour the right side more in compound movements, adding to the overall imbalance.

pretty sure the pilates didn’t cause this. I just stepped up my intensity and it flared up again. one thing I have picked up from P’s is that the left lower back, oblique abs and gluteus medius are weaker than on the right. also, the right adductor. as far as I can tell, these areas are responsible for keeping the hip raised, so my left side has been essentially dragging. you can see that a bit in this old video ==> http://www.youtube.com/watch?v=cOdHxXiE4Qs

when I think back about some of the strategies I have employed to avoid aggravating this problem, one of them is to only carry heavy things in my left hand. the effects of this are obvious, so lately I have started carrying my kids with my right arm, as well as occasionally just holding a dumbell in my right hand and standing. I can really feel a whole line of activation running through my right shoulder area, down my lats and pulling up on the top of my left hip. afterwards I can really feel that my left lower spinal erectors have been activated. I also just stumbled upon this web page that seems to illustrate what I am talking about. ==> http://www.aroundhawaii.com/lifestyle/health_and_fitness/2009-06-where-bubba-gets-his-power-from.html

I have also been lying on my right side and elevating both legs. this one hits me in the right adductor as well as the left hip area. I change the angle a few times so that I am working the side, back and front of the hip.

also, I bought myself a new chair for the study!

saturday
3x30m
1x60m
bicep curls
ham/glute curls

so after a week or so of core exercises and a varied assortment of other things (including a cold), I decided to hit the track again today. so far so good in terms of recovery. so far so bad in terms of my speed and form. I have a long way to go there…

105

What I would be considering to do,
For now, stop all running power movements. keep tempo, in joggers.

Weighs, do both sides, but focusing big time on left side, with maintenance on right side.
Weights to be as much as possible, single sided exercises. eg, split squats, single leg hip thrusts, hammy work, hip flexor work all single sided.

I would also be looking at upperbody single sided as there might be issues there?

I would work first at cross section, then strength.

Once that is even, then resume slowly your power movements outdoors, and also relearn the double sided indoor movements such as squats etc, ensuring both sides are equal. Make good use of a mirror, camera or a good P.T.

Take things hard, but don’t skip past vital sections that could ruin progress. ie, don’t move on till you have mastered the basics.

106

mon-friday
general upper body/core exercises

saturday
4x100m (15-17s)

I have been thinking a lot about your post, BW. as such, I have been doing a lot of upper body weights this week (single sided), although I gave the lower limbs a bit of a break. I have put together some sort of weeksly plan that fits my work/family schedule so hopefully that will start to come together a bit better.

I’m not completely certain what you mean about “cross section, then strength”. any chance of an elaboration??