Did some light cardio on an exercise bike and some light upperbody work on a total gym. My PT had me do this, and he also thinks that I should do rehab for my back even when my neurologist and neurosurgeon said it wasn’t necessary. I’ll continue following the PT’s recommendations. I wouldn’t expect a neurosurgeon to know the type of forces that the discs take in sports.
I’m still doing some light workouts with lots of core work. My PT has found some weaknesses in my pelvis being unstable doing stepups and bridges. I’m just trying to build a protective cage to prevent any other injuries. There’s a chance I’ll be back to normal workouts in 4 weeks.
Ok, I have an update.
I just got back to normal sprinting today. He had me run 3 flying 20yds today along with doing the normal lowerbody routine in PT. He also started having me do some low intense plyometrics. But in 3-4 weeks I should be moving on to some more intense plyos like box jumps then I’m done and finally back to normal workouts!
I’m going to start doing some upperbody tomorrow. Just to play things safe, I’m not going to lift very heavy. I’m going to gradually work into lifting heavy.
Upper weights:
Bench: 115x8, 135x8, 155x8, 175x8
Incline DB Press: 30x15, 45x10, 45x10
Pullups: 4x5
DB Rows: 1x12, 2x6
Plate Raises: 25x10, 35x8, 35x8
Lateral Raises: 3x10, 10lb DB’s
Skull Crushers: 3x10
Incline DB Curl: 3x10
Core Stability and Lower back work
I feel sane again after doing this workout. I haven’t touched a weight in 6 months! Tomorrow is some flying sprints 
I’m also thinking about doing summer track.
1 Lap Jog
Dynamic/Little bit of Static Stretching
Flying 20’s: 5x, 2min rest
Weights
Overhead Squats: Bar x 10, Bar x 10, Bar x 10
Bulgarian Split Squats: BW x 15, BW x 15, BW x 15
Single Leg RDLs: 4 x 5
Lunges w/ Spinal Twist: 2 x 8, 20lb DB
Static Stretching
The speed work didn’t go very well. I had to literally eyeball 20m on that track, so it might not have been exactly 20m. Then the JR High girls track team was out there, and they didn’t seem to get the point that I was running in a lane that they kept walking in! The Lower body stuff was ok, I got a decent burn in my legs. I’m still trying to figure out what I should do for hitting the legs. I’ve got to get more creative since I’m going to avoid squatting heavy. Any suggestions?
Do you have access to a sled for sled drags, upright sled drags, backward drags, etc?
Theres a possibility. I’ll have to ask a coach. I think heavy sled drags would be great for hitting the legs.
I would stick with tons of post chain movements and db movements:
rev hypers
hypers
glut ham
band gm
ECC leg curls
db stepups
db rev lunges
db spilt squats
db iso lunges
etc etc
You can also add in some db or barbell squat complexes:
stepups
lat steups
lunges
squats
squat jumps
Warmup on Bike
Static/dynamic stretching
6 x 4 star drill (Sprint 10yds, shuffle 10yds, backpedal 10yds, Carioca 10yds)
Low intense Plyometrics
Swiss ball core work(Spinal Stability)
Horizontal Squat machine: 5 x 10
Resisted Lateral Shuffle: 3 x 10yds
Core Stability/Supermans
Static Stretching
Upper body weights
Bench: 135 x 8, 155 x 8, 180 x 8
Incline DB Press: 3 x 10-12, 40’s
Wide-Grip Pullups: 5 x 5
DB Rows: 2 x 8
Front Plate Raises: 3 x 10
Leaning Lateral raises: 3 x 10
Dips supersetted w/ BB Curls: 3 x 10
Core Stability / Supermans
Noticing some changes in my upperbody after one workout prior to this. Getting my physique back at least.
With the Physical Therapist…
Dynamic/Static Warmup
3 x 10yd starts
Ran a mile on the treadmill…
Did some low intense plyometrics but moved up the height of the box
He pretty much cleared me to do any type of sprinting I want. Now its just convincing him to allow me to do some more intense plyos which he still thinks will take 2 weeks to ease into a vertical jump! He says that I’m looking pretty good now, but just doesn’t want me to get hurt.
I asked Kellyb of what I should do for lowerbody, this is what he recommended. http://www.higher-faster-sports.com/singlelegpower.html
I plan on making these progressions for now.
Welcome back playboy. Missed ya here. Time for more motivation!!
Ya its about time! I feel sane again, but I absolutely have to make better decisions with training now. I can’t try to fight through anymore pain or else I’ll wind up right back where I started.
And whats up with the bad reps for the Single leg stuff I plan on doing? Its probably the best alternative I have for heavy squatting. I’m taking heavy squatting out of my program just to be careful with my lower back problems. I had surgery just 4 months ago. Make sense??
yeah man I feel you. You dont wanna risk fucking up your back as bad as it is right now. Replace it with lunges and single leg stuff. So more or less we are one the same page here!
1 lap jog
Dynamic/Static Stretching
Glute Activation
3 x flying 10yds
3 x 10m starts (pushup, falling, normal)
3 x 40yds, all from 3pt
Moderate rest intervals(45 degrees outside)
Lowerbody:
Lateral hops(Single Leg): 3 x 10 per leg
Pistol squats variation 1: 3 x 10
Pistol squats variation 2(exploded off a box): 3 x 10
Reverse Lunges: 2 x 10
Hyperextentions: 1 x 15, 2 x 10
Static Stretch
Felt great to run a full 40yd for the first time since summer. I didn’t get a good start because the track was slippery from the rain. I thought that the lowerbody stuff I did today was decent for substituting loaded barbell squats. I feel that I have sufficient leg strength, and the lower body work that I do will be sufficient enough. WEIGHTS ARE SUPPLEMENTAL TO SPEED/POWER.
Remember you are just starting back from a pretty bad injury, so any resistance training you’re doing will do for now. Don’t worry about the negativity, you know your body better than anyone and right now the number 1 priority should be returning to form safely, getting your motor patterns firing properly again, and keeping undue stress off the lower back.
Remember to listen to the signs your body gives you and not rush back too quickly, I know it’s tempting!
Upper body weights
Bench Press: 135 x 8, 145 x 8, 155 x 8, 185 x 8
Incline DB Press: 3 x 8, 50’s
Chinups: 5 x 5
Leaning Lateral Raises: 3 x 8
Front Raises on Incline bench: 3 x 8
Shoulder Press in Lunge position: 3 x 12
Dips: 3 x 8
BB Curls: 3 x 10
Core stability
No speed work or anything today. My hamstings are still extremely sore probably from those hypers and sprints. Its also pouring outside and extremely cold. Spring break is here now for me as well. Hopefully the weather clears up so I can have some great speed work sessions to look forward to.
Dynamic Warmup
3 x 10m, various starts
3 x 20m, various starts
4 x 40yds
3 x flying 20m
Moderate Rest imbetween
Leg Press: 3 x 10, light
Pistol Squats off Box: 3 x 10, BW
DB Split Squat: 20’s x 10, 25’s x 8, 30’s x 8
GHR’s: 3 x 8
Core Stability
Did the speed work at Baylor’s track. Felt nice and smooth compared to my HS’s track. The only thing I didn’t like is that I didn’t have a great indication of how to mark the distances! I joined a new gym today. It has lots of MMA fighters, bodybuilder’s, etc there. Its an old school gym with no AC and all cast iron plates.
Dynamic Warmup
Tempo Running: 1200yds total
2 x 6 x 100yds, 30 sec rest
Upperbody Weights:
Bench: 135 x 8, 155 x 5, 185 x 5, 205 x 5
Incline DB Press: 3 x 10, 40’s
Wide Grip Pullups: 2 x 5
Chinups: 2 x 5
Seated Rows: 2 x 8
Leaning Lateral Raises: 2 x 6/arm
Upright Row/Lateral Raise: 2 x 10
Dips: 3 x 10
Preacher Curls: 2 x 8
Incline DB Curl: 2 x 8
My legs are still sore, mainly my glutes and hams. I’m thinking it was from the GHRs yesterday. I’m going to keep static stretching and take a contrast shower. I saw a hip belt in the gym today, but I’m still not sure if I should start doing them so soon.
Yesterday’s workout
Warmup
Box Jumps series ~ 12" box
Forward Jumps: 3 x 20
Lateral Jumps: 3 x 20
Single Leg Box Jump: 3 x 3
Single Leg Lateral Hops: 2 x 10sec
Pistol Squats on to box(Half ROM): 3 x 10, w 5lb weights in hands
Split Squats: 30’s x 8, 35’s x 8, 40’s x 8
GHR: 3 x 8
Core Stability(Mostly Planks and Birddogs)
I had no access to a track today, every track that I tried to run at was either locked up or had a track team already running on it. I did some Box jumps with a box only of 12" just because I want to gradually increase the height on the box safely. I wouldn’t want to be doing some intense landings with that high of compressive loads this soon. The reason why I’m not doing any full ROM pistol squats is because it requires some spinal flexion to get that full ROM. I also can’t even do a full one yet. But I’m liking the GHRs and Split Squats right now.