Elitetrack: Sport Training & Conditioning

i have a strained iliacus, and tightness in my obturator external, as well as glutes and what not from the right hip. So it’s been almost 2 weeks since i squatted, i know i’m gonna lose a shitload of strength oh well to hell with that its over for that. I just do upperbody excercises. What i want to know though is how am i gonna compensate, i stopped with all the heavy lifting?

  i want the hip to heal so im doing no lower body work cause it gets aggravated easily but i can run fine sprint hard for awhile until it gets aggravated then i stop. I have hard time knowing where to maintain once im back on it for squat and power cleans. Since my squat max is 300lbs i tried maintain at 255 but i can only do a good 4 reps till my back gives out, the last time i did it i dipped every rep as i was getting weaker. I’m not improving like i want to. My max speed is’nt showing along with my speed endurance for the 100m. I’m getting no push off from my strides in running and when i do or try to put emphasis on it i run slower or am going nowhere like before, but i feel faster when i turn on the turnovers, i feel more relaxed and appear to be going somewhere. Suggestions please, i keep the knees high, everything the only achilles heel on my technique is backside mechanics which i will get it naturally at some point. Coach says im getting it, despite technique improvement i sense no speed improvement i still run aronud 12 flat handtimed 11.9 if lucky. HELP

Originally posted by senri
i have a strained iliacus, and tightness in my obturator external, as well as glutes and what not from the right hip. So it’s been almost 2 weeks since i squatted, i know i’m gonna lose a shitload of strength oh well to hell with that its over for that. I just do upperbody exercises. What i want to know though is how am i gonna compensate, i stopped with all the heavy lifting?

The only way to know how you are going to compensate is by seeing how you end up compensating.

First off I really applaude your enthusiasm.  I think you are over thinking things, though.  Improvement is something that does not happen overnight.  Injuries happen and programs don’t always work like you want them to, but overwhelming odds are if you keep motivated and consistent with training you will improve over time.

If you haven’t started already keep a detailed training journal.  This will help you figure out what things you were doing that helped and what things got you hurt.

It would be a good a idea to spend a decent amount of time this summer bringing up your general physical fitness and work capacity.  Abuse medicine balls, drag a sled, push wheel barrows full of dirt, rock climb (seriously), do agility drills, do lifts you suck at.  Spend only a day maybe two a week on track work.  After 6 weeks or so your body will be rejuvenated and ready to handle whatever you want to throw at it.

As far as squat weights are concerned 255x4 is pretty close to a 300lb max.  If your form is breaking down you need to find your weak links and bring them up.  In many cases the weak link is the entire body and can begin to be addressed with programs like the one I described above.

...I think my microcycle has an inferiority complex

Very good advice TG, when you have a very high level of general fitness everything else seems to fall into place.

i have’nt done tempo in weeks, cause it hurts to run. So fitness dont know if its going down or not, i run when it hurts for track practice but i dont feel slow, just annoying pain in the hip but my fitness level for work capacity feels the same. Yeah im lifting where im weak at which is my upper body, i can’t do the barbell bench for crap man. i’ve been doing alot of core stuff though medball work on abs, and excercise ball, and using hte hyperextension. I still have to get around stretching which i rarely do and is a habit i should acquire. Damn stretching