Mon:
hs 4x2, 75/5x3
bs 3x5, 75/5
box jump 3x5
stand mil press 5x3, 92.5/3
stand db row 3x8 Warmup W
ramp runs
Backward 4x30
Sprint 5x30
face down 3x30
push up 3x30
Tue: legs felt like shit during the running workout.
hc 9x2, 95/2
rdl 3x5x80
walk lunge 7 7 7
bp 2x6, 70/12+
rev pd 12 12 12
fr/lat raise 8 8 8 Warmup W
80-80-160-80
80-80-80-80
80-160-80-80
80-80-80-80
Wed: had to the running workout in the pm bc legs felt like shit and right foot was sore from the spilt squats.
pc 4x2, 75/10x2
cp 3x2x90
sled tows 6x20x25
spilt squat 3x5
db ip 12 6 3x4
front pd 12 12 12 Warmup W
3 quarters
50x2
40x2
30x2
20x2
10x2
Thur:
snatch complex 18 18 18
1 arm db snatch 4 3 2x2
squat complex 20 20 20
1 arm db bp 8 8 8
h pullups 8 8 8
tri ext 12 12 12
bar curls 10 10 10
farmer walk 3x40x75
squat complex: 5x
lat stepups
lunges
squat
bw sq jumps
went to chiro today for some minor work,friday will be a rest and ems day. last saturday my fastest time was 6.86 and this saturday i will have my third race of the yr.
ok guys another set back, sat i drove 90mins to the meet, felt great at the start of my warmup once i got to the final stages - starts and flys in spikes my left hamstring didnt feel very good but i continue to pound fluids/drills/starts and the hammy begun to feel good but i knew i only had one run in me and wanted to at least give it a go since i drove 90mins. long story short, i ran a whole 60m and it got call back because someone in my heat false started, so the second run i came out ok for about the first 25-30m but just didnt have that next gear and towards the end (40+) my left hammy knoted up and i had to coast to a stop. judging how the injury feel on day 2 i think i should be able to run next sat 23. this injury was major disappointment bc i had the perfect setup to pr fast mondo track felt like it was my today etc, looking back i had warning signs and probably shouldnt have raced but oh well, time to move forward.
Heres the game plan: day of injury sat: rest/ems
day 1: sun rest/ems
day 2: mon rest/ems/upper
day 3: tue rest/ems
day 4: wed rest/ems/bike/lower/5min jog
day 5: thur rest/ems
day 6: fri lite acc work (200-300)/weights/ems/massage work
day 7: sat tempo
day 8: sun rest/ems
day 9: mon resume normal training
Mon:
bp 6x2
db ip 8 6 6
lat pd front 10 10 10
seated db cleans 10 10 10
shrugs 15 15 15
*lat raises 10 10 10
*db curls 10 10 10
side med throws 3x20
ab circuits 2 rounds 20x
overall the hamstring is progressing very well, i decided to put my normal lower body training on hold till monday.
next few days:
thur: tempo
fri: acc/total body weights
sat: tempo
sun: rest
mon: normal training (meet week)
Wed:
Bike 10min
Jog 5min
bw squats 2x20
rdl 2x10x135
gh 3x5
gh mac 3x5
eqi lunges 2x20sec
bp 6x1x315 every 30-45sec
db rows+face pull 3x10 3x12
side med throws 3x15
Then you only do one run. Run negated due to FS? You’ve done your one run, that’s it. Your body doesn’t care that it doesn’t count, it did that one effort it told you it had. Half the athlete injury stories I’ve heard include something like “I felt something wrong but I decided to do just one more rep”. Let your body, not ambition or goal fixation, tell you when your hammie is ready.
Yes i did only one run but it didnt count due to the FS, you are correct i should have listen to my body friday nite and should have took the meet off. Hopfully i can recovery fast and without losing any form and finish off strong.
Well today was my first day back on the track and i did tempo runs, i wasnt able to push the runs at all. At this time I am still on pace to return back to racing next saturday, because the last hamstring injury i had was very similar and i didnt start to feel 100% until day 7-9 and im still on day 5. as of now everything is day to day, im sure i wont do the acc workout i had plan for tomm and will bump it to monday. most likely tomm will be total body weight room day with 10min bike and 20min incline tread walk and will take the weekend off and return to race week on monday.
[b]Today workout: heat pad 10min
(set W) Skip/Jog 200/400; Static Flexibility Series; Sprint drills B 1x20m Dynamic flexibility B 1x10.
Fri: 10min bike
pc 10x2x185
squats worked up to a easy 405x1
bp worked up to a easy 325x1
chinups 3x10
rdl/gh 3x5x185 3x10
ab circuit 2 rounds
beach work 5-10mins
schedule to get a massage on my hamstrings at 530.
Mon: 275
Warmup C
3x15 face down
3x15 pushup
3x15 falling
2x30 3pt
2x40 3pt
pc 4x2x225
bs 3x2x405
bp 4x245 3x260 2x275 1x295
gh+rdl+row 3x10/3x5x185
first speed workout, it has been 9 days after the injury and im feeling really positive after todays workout. i will cont to ems+ice at least twice a day and hope good things can happen on sat.
today was rest day and tomm will be neural workout/travel day. overall body feel good besides sore right foot and obliques are still sore from tue side bends.
Dont know what to expect tomm bc my right foot got sore from the blk starts and i still dont have 100% confidence in my hamstring, my goal tomm is to get through prelims and finals without getting hurt and try to go big my last meet.
pc 4x2x225
bs 2x2x405
bp 4x235 3x265 2x285 1x305
rdl+row 3x5
No i didnt race this race weekend but you can blame it on my gf, women are useless sometimes. Gonna give it another go this weekend and hope with another week of training and recovery i can get back on track, what started out as a good season has been feel with disappointment lately; so far this season i have missed 5 meets. no blk work till friday this week gonna try and let this foot heal.
Wed: 80
Warmup C
4x20 3pt
pc 4x1x245
bp 5x235 4x250 3x265
pullups 3x10
Thur:
off
Fri: couldnt do blk starts bc foot felt like shit.
Warmup W
throws 5x
First race back and i ran my fastest prelim time of the year but could only equal my fastest time of the yr in finals (6.86), overall i should be very plz bc a couple weeks ago my goal was to pick up where i left before the injury but after i ran the fast prelims time i wanted to pr but it didnt happen, overall im very plz with todays performance.