Sunday 1/07/18
3 x 15 calf raises two feet up and one foot down + 4 x 5 single leg calf raise
HIIT Bike: 8 x 30secs hard/90secs rec on level 5
Push ups 100
ABS 200
SEATED ROW 3 X 10 X 60kg with 1 min rec
GHD 3 X 10 X 10KG
Single leg supine bridge 4 x10
3 x 15 calf raises two feet up and one foot down + 4 x 5 single leg calf raise
Achilles is feeling a lot better with walking pain 0-1/10
Monday 2/02/18
Mobility
3 x 15 calf raises two feet up and one foot down + 4 x 5 single leg calf raise
Low Intensity bike 2 x 10 x 45sec effort/15 secs rec on level 1 at approx. 135-140rpm. 2 mins rec between sets
Low intensity medball from CF medball series… 14mins
100 mountain climbers
3 x 1 min plank with 10 single leg raises in the minute
seated row 3 x 10 x 60kg with 1 min rec
Reverse leg press 3 x 10 x 40kg
Achilles is a little sorer today as went for an hour walk in different shoes…lesson learnt.
The Mackenzie method physio has me doing the cobra stretch 2 x 10 ,twice a day and standing back arch x 5-6 after I sit down for a long time. Really loosens the back up and eases the achilles.
Nice. Im doing my stretches every 2 hours give or take. Im really amazed at how this cleared up our achilles issues.
Tuesday 3/07/18
Bike Tempo 10 x 45sec on/15 secs rec on level 1- I like the bike before weights as it helps to stop me getting round and bulky an ddoesn’t seem to affect my strength.
Squats 3 x 4 x 147.5kg
Bench 3 x 4 x 107.5kg
Lat pull down 3 x 4 x 92.5kg
Shoulder press 3 x 4 x 62.5kg
Hamstring roll out 4 x 10
Single leg romanian deadlift no weight
Felt strong today on squats and bench, I like the low reps… achilles is feeling good, will do some low volume hops today and see how it responds.
Yeah, me too, it’s something I am going to continue in my daily routine. cheers for the initial info.
Wednesday 4/07/18
Mobility- Glute band work 3 x 12/12
Couch stretch etc
3 x 15 calf raises two feet up and one foot down + 4 x 5 single leg calf raise
Bike HIIT 8 x 30 secs hard/90secs easy on level 5
Renegade row 3 x 12
Plank one leg 3 x 1minute
Seated row 3 x 10 x 60kg
Reverse leg press 3 x 10 x 32kg
Hamstring rollouts on swiss ball 4 x 10/10
Single leg hops 4 x 10- achilles felt better after doing the hops
How fast are you moving up and down when doing the calf raises?
I started with isometric holds for 45 secs then into 4 seconds up and 4 seconds down and moving a bit quicker as the pain diminished.
Thursday 5/7/18
Mobility- Glute band work 3 x 12/12
Couch stretch etc
3 x 15 calf raises two feet up and one foot down + 4 x 5 single leg calf raise
Bike 10 x 45secs on /15secs rest
Bulgarian split squat 3 x 4 x 85kg
Incline press 3 x 4 x 92.5kg
Seated row 3 x 4 x 85kg
Dumbell shoulder press 3 x 6-8 x 26kg ea
Supine Hamstring roll out 4 x 10
Single leg isometric calf raises against resistance 3 x 4 x 15sec holds
Abs 10 mins
Ok. Sounds like you’ve been doing everything right then. I’m surprised that it didn’t fix the problem. That’s assuming, of course, that the problem was actually in the achilles tendon in the first place.
Yeah me too, It came good for three weeks of running then flared up again… trying to get it to settle back down. Everyone I’ve been to says its the achilles and not from anywhere else.
Monday 9/07/18
Bike 2 x 10 x 45sec on/15secs off on level 1
Low intensity medball 14 mins
Push ups x 100
Abs x 250
Burpees x 25… shit they are hard work
Dumbell row 3 x 10 x 36kg with 1 min rec
GHD x 10 x 15kg
Isometric calf raises against resistance 3 x 4 x 15 secs
Would like to try and run tomorrow and see how achilles feels… first I’ll see how it feels in the morning
Is the tendon sore to touch? If yes, the problem probably lies in the tendon. How is your diet? Are you getting enough calories and enough protein? Are you taking gelatin with Vitamin C before workouts to increase collagen synthesis? Magnesium? Vitamin K?
Try doin one speed one tempo session then rest one day. I do that now. 2 on one off. Keeps issues at bay
One of my guys back in Mn is good friends with Aaron Thigpen, I was reading an article about his career/training.
Thigpen, 44, has aged as well as any sprinter in the world. He holds the U.S. men’s 40-44 record in the 100 meters (10.73 seconds) and won the 60-meter dash by more than three-tenths of a second at the USA Masters Indoor Track & Field Championships in March. Aside from a short break in his late 30s, Thigpen has never really stopped sprinting long enough to lose it. He clocked a remarkable 10.34 in the 100 meters when he was 38 years old – not all that far off his career best of 10.18.
“Once I got to 40, I knew there would be masters track,” Thigpen said. “Masters doesn’t demand as much time as professional track did. I just go on the track two days a week and the weight room once or twice a week. That’s enough to keep me competitive. On the flip side, my body can’t handle that volume any more.”
That’s an interesting article thanks
My weekly set up generally looks something like this
Mon bike tempo 2 x 10 x 45sec/15secs rec and 1 x low intensity med ball
Tues Run
Wednesday bike 10 x 45/15 + weights usually 3 x 3-5 work sets of Squats,bench, lat pulldown and shoulder press
Thursday Bike HIIT 8 x 30secs on/90 secs off on level 5 + abs and row and glute ham
Friday rest
Saturday run
I find I need to do something most days to keep my weight in check, but maybe I’m doing too much overall work and not giving my whole body a chance to recover… I’m not sure, I do like training though but want to get back into racing once over the achilles .
Cheers for the comments guys.
Sunday same as Thursday generally
Tuesday 10/07/18
2 lap jog
mobility
drills 2 x 10m of As, Bs, Cs
8 x 100m with walk back rec at tempo pace
2 x low intensity medball
25 burpees
3 x 10 seated row
4 x10 supine hamstring roll outs
isometric calf raises
Achilles felt a little niggly at the start but felt good during the runs. Will see how it pulls up in the morning.
Perhaps drop training to 5 days per week. 6 is a lot especially if you are trying to recover.
Introduce a 2nd set of weights somewhere in the week. I find that if I do something only once per week I feel little progress and can get a bit stiff, maybe just personal thing.
But - optimising sprinting performance (or any sport) may not be optimal for health or enjoyment. So if you enjoy very regular training ask yourself if improving by say half a second really matters. Its a choice.
Try dropping your calories on non workout days. Maybe go meatless those days.
That’s an interesting idea and sound strategy I will try.