Elitetrack: Sport Training & Conditioning

Comeback time

Well due to injury (stress fracture/hernia/groin+hip pull) ive been off for 2 full months. When I mean off, I mean absolutely no sprinting, no lifting, no nothing. Ive been slowly coming back testing out my hip and groin and doing rehab exercises as I add squats progressively into my summer program. Ive lost a lot of strength and a lot of conditioning.

Last week I was doing squat/bench combo with 10 sets of 3 reps @75-80%. Ive been doing additional hamstring work which will be a focus this summer so I donâ??t get hurt again.

Today was my first sprinting workout.

I did 5 resisted sprints with 5% load (10 lb vest) and 5 sprints without all starting on stomach at the track in shoes. I then did some tuck jumps with the vest and without (4 each) and then some real light bounding. RRLL stuff with and without the vest one set of each.

Afterwards I did a heavier squat workout it feels great to sprint without pain, which was something I wasnâ??t able to do about a week ago. I did a few sets of 8-10 with comfortable weight and then progressed to 1, ¼ squats (ass to calfs, to parallel, back down, all the way up). On Sunday im going to start a CAD program and will follow that for 5 weeks before getting into more hypertrophy work. Iâ??ll be supplementing with nothing but Biotest Surge and Creatine.

My focus this summer is on speed, squat (leg) strength, hamstring development, and hip flexibility.

why are you deciding to do the cad program? and if  you want a great squat program i have one its 12 weeks designed by gayle hatch usa weightlifting coach but its purpose if for athletes not weightlifters, i had great success with it anywhere from 50-100lb. also if you decide to do the cad program you will get great results but only follow it for about 3-4 weeks.

4 weeks hypertrophy

4 weeks strength

4 weeks cad

4 weeks explosion

cad was just a template that i modified…i liked the setup with the squats and ol's…i changed some things…

could u post or im the squat propgram so i could look at it..

saturday

int tempo

6x300 continuous (run 300, jog 100, for 6 laps total)
slowly getting back into shape…this was better than last week, really hot out.

weights

back squat
10r@60%
8r@70%
6r@75% (brutal set)
4r@80%

front squat
5r@60%
3x5r@70%

RDL
3x12r (pretty light)

supplements: biotest surge (half during, other half after mixed with creatine)

ice bath

im gunna setup something like this for the summer:

monday
short speed/light plyometrics with weight vest on/off

squat workout
hamstring work
upper body work as a i feel

Tuesday
off

wednesday
circuit (will post on wednesdays)

thursday
stairs/stadiums or int tempo conditioning

squat workout
hamstring work
upper body work as a i feel

friday
off

saturday
short speed, (sub in hills here if i didnt do stairs on wed.)
light jumping session

weights- might throw in some OL movements if feeling good..really light stuff (hang cleans, jerks, etc) ham movements

sunday
tempo

most of my workouts will be based on how i feel especially the jumping sessions and saturdays possible weights.

be careful with the resisted runs with the squat workout and i would add more hammy work. also where are the cleans and pulls?

cleans and pulls will be on saturdays

im gunna add in db snatchs during warm up on squatting days

im already doing hamstring work 3 times a week…

not trying to tell you how to setup ur plan but i probably would do something like:

1st squat day:
pc
cp
bsq
fsq
gluthams
stiff dead

2nd squat day:
ps
sp
bsq
fsq
gluthams
rdl
negative leg curls couple sets 2-6reps

so u would scratch the 3rd lift day and just go twice a week..?

man i was pretty tired from the first squat workout. it took a long time to do as well…
and all i did was squat bench and rdl

flight05 - 18 June 2006 10:16 AM

so u would scratch the 3rd lift day and just go twice a week..?

man i was pretty tired from the first squat workout. it took a long time to do as well…
and all i did was squat bench and rdl

how much time u have? yes i would scatch the third day..

mon acc and weights

tue ext tempos

wed rest

thur acc and weights, also if you want you can do this workout on fri.

fri ext tempos

sat rest or CTrain

sun

Monday

short sprints

3x3x30
(cut in half, felt quad cramp) rested about 3 hours, quad felt fine after.

weights

back squat
10r@60%   
8r@65%   
8r@70%   
8r@75% 

front squat
5r@60%
5r@65%
2x5r@70%

neg ham curls
good mornings

abs=500 reps [body weight]

my hamstrings are still sore from saturday, but i decided to workout since i wont be working out till friday.

why so much acc work after coming back from a hammy injury, how did it feel?  did the squat workout go better today? stick with it and you will at least get 75-100lbs..

the sprints were all 85% running really just working on staying relaxed, not trying to break records…i only planned on doing 2 sets but if i felt good 3 sets because evverything is done a feel basis.. they felt all fine but my quad felt real tight on the last one..

the squat workout went better but it was more tiring because the 8 reps are killer man…

flight05 - 19 June 2006 07:32 PM

the sprints were all 85% running really just working on staying relaxed, not trying to break records…i only planned on doing 2 sets but if i felt good 3 sets because evverything is done a feel basis.. they felt all fine but my quad felt real tight on the last one..

the squat workout went better but it was more tiring because the 8 reps are killer man…

sounds good, the squat workout will get easier soon but make sure you stay on top of ur hammy work very very important as always but esp on this program.

just curious how u r recovering after this week workouts?

im recovering well, i would work out tomorrow, but my work schedule does not allow it so i will work out on friday..
my quads recover very well, i think because im getting more used to squatting, my hamstrings take longer to recover because of the running, and aux work that they arent used to..

im going to do a circuit today or maybe just some basketball pickup games…i still miss basketball. lol