Hi everyone. I’m a first time poster for training matters, but I’ve read and appreciated the information from everyone in this community for a year or so. To give you a good idea of what tools I am working with, here are my stats:
5’6" 178 lbs. Japanese/Anglo mix., 21 yrs. old in college
285 squat, 375 deadlift, 205 front squat, 225 bench.
I would like honest input into this program that I put together a few months ago.
Day One: warmup
acceleration (flying 30’s or starts thru 45m)
plyos- box work, bounds, jumps
weightroom- power cleans 3X3-5 (vary sets periodically)
push press 3X5
Day Two: warmup
tempo (100m X 6 at 75%, 1 min. rest)
Day Three: rest
Day Four: warmup
starts thru 70m
weightroom- squats (olympic or traditional)
Day Five: warmup
tempo (100m X 5 at 85%, 1.5 min. rest)
weightroom- barbell rows/pullups
bicep/shoulder dumbbell work
Day Six: light activity/rest
Day Seven: rest
I have had problems recovering, but I’m not sure if it is due to inexperience and errors that I made in training, or if it is the training frequency. I’d like some input from you fellas regarding this problem.
I found that I have some weakness in the outside of my right knee after running tempo. Has anyone suffered from this? I do have shin splints that sometimes make every step hard to make when walking back to the start line. What should I do to rehab this knee and these splints? People I have asked tell me to rest it, but it seems to come back regardless.
Finally, the head track coach told me that I’m not stepping over “enough.” I believe this may be causing the excess shock to my knees and the splints. I know what stepping over should feel like, but when I accelerate, my foot isn’t striking correctly. I plod instead of making minimal contact. I believe it is due to a lack of hamstring flexibility, so what particular stretches/warmups should I look to as a remedy for this? And what can I do to help stimulate stepping over?
Thank you for reading all of this, and will listen to every reply, for I want to perform the best that I can.