2/26:
Back from Florida, and it was great. I did very little training besides some jogging, pushups, and pullups. This may not have been a wise decision from a training perspective, but it certainly was a great decision from a psychological perspective…I have never felt so relaxed in my life. Anyways today:
1 mile jog
Atg squat: 135x8, 225x5, 275x3, 315x3, 345x3
Bench press: 135x8, 185x5, 225x2
hypers holding plate behind head: 25lb x15, x14 35lb x12
pullups: x13, x9, x6
My hamstring is feeling better…I hope to resume speed work as soon as Monday. I simplified my training schedule a little bit…when my season starts shortly I will try to continue the workouts as they are written only I will omit the speed work.
Hope you heal up quickly and get back to running full speed again… I know how frustrating injuries are, good luck man.
Thanks Cortese I’m hoping I can heal up as soon as possible but without a therapist it’s difficult.
2/29:
800m jog
Speed work: omitted (sore, tight hamstring)
Snatch-grip DL: 135x5, 225x3, 245x3 (can’t believe how weak I am on this)
split squats: omitted (wanted to focus on p-chain)
goodmornings: 3x10 (135, 185, 205)
pulldowns: 3x6 (100, 140, 160)
dips: 15, 12, 9
pushup to diamond pushup: 12-12, 12-1
will try to release ham tightness later…
3/2
600m jog + Parisi warmup
60m shuttle (sprint 15m, stop, sprint 30m, stop, sprint 15m) x4
Depth jumps 3x3
Snatch-grip deadlift: 135x5, 225x3, 275x3 (pr)
Bench press: 135x8, 185x4, 225x2, 245x1 (pr)
hypers holding 35lb plate behind head: 1x13, 1x11
chinups: 12, 12, 7
Hamstring is feeling much better now as I’ve found ways to reduce some of the tension with various techniques…lacrosse intramural practice later tonight…
Lost: chinups strength, if found please call
Rehab 3/4
I.foam roller hamstring massage
II. Left glute activation circuit:
-lying hip extensions 4x15
-hip extension on hands and knees 4x10
-glute isometric hold 4x20s
-hip flexor stretch.
III. 10y hops on left foot x4
IV: 5 minute jog
circuit x5:
50 treadmill steps
25 A skips
25 steps walking on hands
V: 5 minute hamstring stretch, both legs, increasing range ea. minute
5 minute hamstring stretch, one leg, increasing range ea. minute
VI. 6x20 left calf raises, iso hold on last rep of each set
VII. Deep relaxing massage on hamstring
Rehab 3/5
I. foam roller hamstring massage
II. left glute activation
-lying hip extensions 2x10
-prone hip extensions 2x10
-isometric glute hold 2x20s
-hip flexor stretch
III. 10y hops on left foot x4
IV. Treadmill tempo (spd=9 inc=3) x9; 20s hamstring stretch btwn. each rep
V. 5 minute hamstring stretch; both legs
5 minute hamstring stretch; one leg
VI. left calf raise 3x30, 6x20
hops on left foot 3x30
VII. hamstring ice compression 20 mins.
I felt full extension of the ankle during the runs but it didn’t feel natural (I had to concentrate on it)…but it was there so that’s good. I will try to do some accels and lifting tomorrow and really work on full extension at the ankle.
I. foam roller hamstring massage
II. 10y hops of left foot x4 with ankle stretch btwn.
III. left glute activation:
-lying hip extension 2x20
-prone hip extension 2x10
-isometric glute hold 2x20s
-hip flexor stretch
IV. treadmill tempo 100 steps (spd=9 inc=3) x8; 45 secs btwn.
V. 3 minute ham stretch; both legs
3 minute ham stretch; one leg
I. foam roller hamstring massage, glute activation, hip flexor stretches
II. First day of practice - lots of running, nothing very fast
III. ton of stretching on whole body
Had a talk with my coach…he knows about my hamstring issues and is forcing me to lay low in practice for the next few weeks so that I’ll be healthy for the first game. Hamstring felt loose during practice, I feel that if everything goes well this week I’ll be able to go full speed starting next Monday.
3/8 Heavy pull/light push
Snatch-grip deads 135x8, 225x3, 275x2, 295x2(pr), 315x2(pr)
bulgarian DB split squats: 65x10, 75x10 each leg
dips: 18, 14, 11
pushup to diamond pushup: 10-10, 10-5; 1 min rest
left calf raise: 5x20
…No practice because of a blizzard…Ankle/calf strength is returning on injured leg but not quite where I want it to be.
3/9
4:45-5:15: Conditioning - 2 10 minute intense runs
5:30-6:30: drills (less intense running)
6:30-7:15: run the offense (series of sprints w/ high effort but low intensity)
Crazy hard practice…basically a mix of extensive tempo, intensive tempo, and sprinting for 3 hours. By the end of practice I felt weak, my stomach ached, and my head hurt. When I got home, my legs started to cramp up and I began shivering. This has happened to me before, basically my body’s way of saying it’s been hit too hard…
Drank 2 bottles of gatorade when I got home, sat in a hot bath for 45 minutes, and then ate about 100g each of carbs and protein. Looong sleep tonight.
3/10
I. 20 min. stretch before practice (soreness)
II. conditioning - 10min jog; rest/stretch; 6 sprint intervals (went about 90% effort)
III. 2 hour practice (pretty low intensity)
IV. 6x25 left calf raise
80g each of carbs and protein after today’s practice…9 hours of sleep last night…feeling excellent today…Lifting tomorrow before practice.
3/11
Full squats 135x8, 225x5, 275x3, 315x3, 355x2
Bench press 135x8, 185x4, 205x2
goodmornings 3x10, 8, 8 (135, 185, 205)
pullups: 11, 9, 7
3 hour practice - medium intensity
Notes: Really bad workout today, obviously my body hasn’t recovered from the onslaught of the first week of practice, hence Sunday’s lifting session is scratched out and will be moved to Tuesday to allow for recovery.
Slightly tweaked my hamstring during practice today. I plan on asking my trainer for a daily massage so that these problems might finally go away. My coach wants me to go to physical therapy but I don’t have the time!
3/12
2 hour practice today - low intensity.
Self-massage on hamstring before practice - this actually worked very well. Will ice ankle tonight, take an epsom salt bath maybe tonight, definitely tomorrow, and continue to do more self-massage.
Season Week 2:
Tuesday: scrimmage
medball throws 4x6r
vertical jump 7x3r
Squats: 80% 3r, 85% 3r, 90% 2r
Bench: 80% 3r, 85% 3r, 87.5% 2r
pulldowns: 3x3r
Thursday: scrimmage
medball throws 3x8r
vertical jump 7x3r
Saturday: 4 scrimmages, only played in two to protect my hamstring.
Notes: Hamstring didn’t bother me all week until I played on turf Sunday. Now I am also beginning to get pain in my knee, on the same side as my nagging hamstring.
Only one weights session this week because of time constraints. I will likely eliminate plyos from my in-season plan because they might be causing some of the knee pain. 3 salt baths + 2 contrast showers this week.
Season M-F Week 3:
Monday:
Practice: went light because of injuries
incline bench 2x10, 1x8 (115)
dips: x10, x8, x6
supinated pulldowns: 3x12
bent-over rows (115): x18, x15, x13
Tuesday:
Scrimmage: didn’t play because of injuries
Squats: 3x10 (225, 235, 245)
Hypers: 3x10 (95)
80 ab reps (V-sits, knee overs, twisting crunches)
Wednesday:
Practice: light
Thursday:
No practice
Bench press: 3x10 (135, 135, 145)
military: 1x10, 2x12 (95, 75, 75)
pronated chins: 3x8
csr: 3x10
ART on hamstring, quad, and ankle
Friday:
No practice
Full-speed lacrosse drills, ~20 reps
Saturday (UB1):
incline press 2x12, 1x10 (115)
dips 3x12 (BW)
pulldowns 3x10 (150)
bent-over rows 3x18 (115)
ab circuit 1 (~150reps)
Sunday (LB):
Squats 3x10 (225, 235, 245)
weighted hypers 3x10 (95, 105, 105)
ab circuit 2 (~150reps)
Tuesday
ART on hamstring, quad, and ankle
Wednesday (UB2):
Bench press 3x10 (135, 145, 145)
military press 3x12 (85)
pronated pullups 3x10
Chest-supported row 2x12, 1x10 (105)
ab circuit 1 (~200reps)
Notes: Rough week in terms of college acceptances, injuries, etc. Outer knee pain is gone now that my IT band has loosened up. Hamstring is feeling better now that I’m getting it wrapped and stretched before practice.
College acceptance record 5W-6L
Lax record 0-1
Saturday LB2:
Powercleans 10x1 (135)
front squats 3x10 (185)
weighted hypers 3x10 (105)
Sunday UB1:
incline press 3x10 (125)
dips 3x12
supinated pullups 3x12
bent-over rows 3x12 (135)
ab circuit 1 (250r)
Tuesday:
-ART on hamstring, quad, and ankle
Wednesday UB2:
Bench press 3x10 (135, 145, 155)
military press 3x10 (95)
pronated pullups 2x12, 1x11
chest-supported rows 1x12, 2x10 (100)
ab circuit 2 (250r)
Thursday LB2:
front squats 3x10 (185)
weighted hypers 3x12 (105)
ab circuit 1 (350r)
Notes: Good week overall. Hamstring finally feels like 100%, but my ART doc was still able to break up some scar tissue in the area. This Tuesday will probably be my last appointment.
Saturday: sick
Sunday: sick
Monday UB1:
incline press 2x10, 1x8 (130)
dips 2x10, 1x8 (BW+20)
supinated pulldowns 3x10 (160)
bent-over rows 3x14 (135)
ab circuit (~300r)
Tuesday:
-ART on quad, hamstring, and ankle
Wednesday LB1:
back squat 3x10 (225, 245, 255)
sldl 3x10 (135, 185, 225)
ab circuit (~300r)
Thursday UB2:
bench press 3x10 (145, 155, 155)
military press 2x10, 1x9 (95)
pronated pullups 1x14, 2x12 (BW)
chest-supported row x12,11,10 (100)
ab circuit (300r)
Notes: This week’s ART treatment was my last as my hamstring has been feeling 100% for almost two weeks now. Strength is increasing, bodyweight has gone up a few pounds, and body comp is improving. All is well…
Saturday:
front squats 3x10 (185, 205, 205)
back raises 3x10 (115)
ab circuit 1
Sunday:
incline press 3x12 (125)
dips x12, x11, x10 (BW+20)
supinated pullups x11, x9, x8 (BW+20)
bent-over rows 2x12, 1x10 (155)
ab circuit 2
M-F: lost due to sickness