Mort is almost entirely correct ;). I’d go with the 99% number of incompetent people–just heard a couple PT horror stories today myself, one who confused a muscle pull with a bone break!!!
Anyway, like Mort said, go with more frequent rather than longer.
Thanks for the help guys!
Warmup
Single Leg Press-3x15, 2plates
Single Leg Curls-3x15, 50lbs
Leg Extentions-2x15, 100lbs
Rapid Hip Flexor Raises w/ Band- 3x15
Calf Raises-3x20, 315lbs
Hyperextentions-3x15, bw
Conditioning:
15min Stadium. Snake style
This was done with my trainer. The team doesn’t do workouts on Fridays, so I work with him. Hamstring felt great throughout the entire workout. This workout was perfect for my hamstring. It was also nice to be working out at the facilities at Baylor, and I got to meet some great Strength Coaches.
Monday:
Team conditioning at the track
1x150m
5x100m
5x80m
8x40yds, on the second 40 I ran a 4.74 full-speed. Not bad for doing all that running beforehand.
-All done with walkback recoveries
Weights:
Bench- worked up to 275x1
Pull-ups- 4x6
Stationary Lunges- 4x8, 45lb DB’s
Stepups- 4x10, 45lb DB’s
Tuesday:
1x150m
1x100m
3x60m
10x40yds
10x20yds
Weights: Upperbody
Shoulder Press- 3x8
Shoulder shrugs- 3x8
Upright rows- 3x8
Curls- 2x8
CG Bench- 2x8
Skull Crushers- 2x8
Complexes- 2x5
Wednesday:
1x150m
1x100m
3x60m
10x40yds
10x20yds
No weights today.
Later today I saw the PT. He says that my hamstring is great now. I can now go ahead and go back to normal sprint workouts. HOWEVER, my back is really messed up right now! Everytime I bend over or everytime I raise my leg up, I feel some sciatic nerve pain in my back. I’m going to lay off the weights until my back feels better. I can still do some sprinting as long as I don’t feel any aggrivation in my lower back.
go squat and stop crying. 
Monday: OFF
Tuesday:
Weights
Lunges:3x10, 25lb DB’s
Stepups:3x10, 20lb DB’s
Leg Curls:3x15
Calf Raises:3x20
Stairmaster-5min
Treadmill-20sec on/20sec off for 15min
First off, I’m easing back into things. I found out today that I have a herniated disc. But I got some AWESOME treatment on it today. I went down to Austin and got some Myofacial and Active Release therapy from a guy who works with Dan Pfaff. My back is hurting right now, and I really can’t afford to go half-speed during 2adays, which is in 2 Weeks!
Wednesday:
Bench:155x10, 185x10, 205x10
DB Incline:3x10
DB Shoulder Press:3x10
Lat Pulldown:3x10
Tricep pushdown/Hammer Curls:3x10
Conditioning:
10x30yds
10x20yds
10x10yds
Stadium steps
ABS(on swiss ball only)
I got a pump on today’s workout. It was pretty hard maintaining my form on the sprints since my arms were pumped. My back is feeling a little bit better. I may have to take another trip to Austin before the season starts.
Wednesday:
Bench:155x10, 185x10, 205x10
DB Incline:3x10
DB Shoulder Press:3x10
Lat Pulldown:3x10
Tricep pushdown/Hammer Curls:3x10
Conditioning:
10x30yds
10x20yds
10x10yds
Stadium steps
ABS(on swiss ball only)
I got a pump on today’s workout. It was pretty hard maintaining my form on the sprints since my arms were pumped. My back is feeling a little bit better. I may have to take another trip to Austin before the season starts.
Wednesday
Weights:
Bench- 155x10, 185x10, 205x10
DB Incline- 3x10
DB Shoulder Press- 3x10
Lat Pulldown- 3x10
Tricep Pressdown/Hammer Curls:3x10
Conditioning:
10x30yds, walkback recovery
Rest
10x20yds
Rest
10x10yds
Rest
Stadium running
It was a little hard to run those sprints since my upperbody was pumped up. My back felt pretty good in this workout. I’m thinking I may have to make another trip to Austin before I report to camp.
Wednesday
Weights:
Bench- 155x10, 185x10, 205x10
DB Incline- 3x10
DB Shoulder Press- 3x10
Lat Pulldown- 3x10
Tricep Pressdown/Hammer Curls:3x10
Conditioning:
10x30yds, walkback recovery
Rest
10x20yds
Rest
10x10yds
Rest
Stadium running
It was a little hard to run those sprints since my upperbody was pumped up. My back felt pretty good in this workout. I’m thinking I may have to make another trip to Austin before I report to camp.
Warmup
Box Jumps: 8x3 on 34" box, 1x1 on 44" box
Hip extention(have no clue what its called)-4x5
Hip extention(its where your on your knee’s and you end up on your feet???)- 5x3
One-arm DB snatch-4x3
Reverse Hypers-3x10
Bulgarian Split Squats-3x10
Leg Circuit: 3 total sets of 20xbw squats, 20xlunges, 20xsplit jumps, 10xjump squats.
I worked out under a different trainer today. As you can see, this was nothing like the norm. This is like the first time I had ever specifically worked on Hip extention stuff, I had never really been able to specifically use my hips until NOW! I have been doing my vertical jumps wrong for all of this time! And its no wonder why I couldn’t hit hard last year, because nobody ever told me that I don’t use my hips when tackling. I actually learned something today. This guy was pretty good at attacking my weaknesses. I’ve got good enough strength, I just don’t have great explosion.
how does the back feel and is this a personal trainer or strength coach?
Didn’t have any problems with my back today. This was a strength coach at Baylor.
kool, thats whats up. your team dont have summer workouts, you seem to always be during your thing?
I went to team summer workouts all summer. Most of my workouts got deleted from the forum upgrades. They gave us 2 weeks off before camp. I decided to do my individual stuff because I think that you could lose all of that conditioning in 2 weeks of rest.
i didnt know, just dont get hurt and be careful with your training in this phase.
Warmup
DB Bench Press on swiss ball- 50x5, 55x5, 60x5, 70x5.
Conditioning:
15 x Shuttle runs(5yds, back, 10yds, back, 15yds back.) Short rest intervals.
This workout kicked my butt. My arms were dead when it came to running those shuttles. I needed a workout like that because camp is starting pretty soon. It was pretty intense, I had to scream to get the last reps, and finish the last turn on the shuttles!
damn, bet that running workout was tough; 15x60yd shuttles.
Ya, and he was critiquing every wrong thing about every sprint! Like my arms were dead, and he expected me to run with good form. He also kept getting to me about not breaking down soon enough, and not staying low enough out of the break. After the 5th one, I was just laying on the ground gasping for air. It was tough but I made it through and thats all that matters.
Warmup
Weights:
Heavy Lat Pulldowns-170x8, 170x8, 190x8, 210x8
Leg Press- 4 x 5lt, 5rt, 10alt, 5both
Reverse Incline flyes- 3x12
Conditioning:
7 x 20yd hill sprints
5 x 10yd hill sprints
4 x 7 Uphill Broad Jumps
20 x 20yd sprints
2 x Half Gassers(across the field and back)
1 x 110yds
~300 ABS with Baylor Volleyball girls
3 x 5 pushups(wasn’t expecting a lot of reps with volleyball players lol.)
I did the half gassers and the 110yds on my own, because I wasn’t tired. The SC coach that I work with is getting pissed off about my stiffness! He thinks that I’m not relaxing or something, and thinks I move like a robot. I’m getting pissed myself when they are screaming at me, and not telling me to do anything about it, what good is that? Whats even worse is that he has me do upperbody stuff before conditioning, and I’m doing the best I can to maintain good running form. There is even athletic trainers there saying “you look a little tight when you run.” And they don’t even tell me how to correct myself!