Elitetrack: Sport Training & Conditioning

Wednesday 2/13

2 laps striders
4x60m overspeed with bungee
5 run throughs

During the last run through when I was doing a pop up I mildly pulled my left hamstring during penultimate step. 

Im going to follow the same steps I did this summer when I pulled my right hamstring (same spot, much worse).  Ill probably progress through the steps much faster since this is not nearly as bad.

I would also like to rant that before today we had done no top speed training at all, let alone accels. And we just jump right into 60m overspeed with spikes?  How does that fit into this week?  Where was the transition?

Winnesota,

I was wondering with all of the heel problems you have, do you have rolling foot contacts when you jump in triple and long?  The only reason I ask is because I was watching Pfaff or Schexnayder yesterday on DVD (sorry cant remember which one, I watched a few) say most heel problems occur when people land on the balls of their feet then come crashing down on their heels.  Just wondering.  Hope it helps.  Good luck.

If I understand what your asking, I go heel->toe during penultimate step and the heel pain/bruising occurs at contact with the board when I initially come down. (at least I think I go heel->toe, I’ll have to run it by my coach tomorrow)

If what you say is true, I noticed in Asafa’s youtube video about A skips he goes toe->heel.
http://www.youtube.com/watch?v=ad0ToqBV3fo

thanks for the info

Thursday 2/14

muscle stim and heat followed by some stretching and 10 mins on the elliptical.  I was able to do some easy tempo with relatively minimal pain.  Feels pretty good right now.  I could do a few straight leg raises while on back with little pain.  I think I’ll try to do some accels and weights tomorrow.

Winnesota - 14 February 2008 05:24 PM

Thursday 2/14

muscle stim and heat followed by some stretching and 10 mins on the elliptical.  I was able to do some easy tempo with relatively minimal pain.  Feels pretty good right now.  I could do a few straight leg raises while on back with little pain.  I think I’ll try to do some accels and weights tomorrow.

did this injury happen on tue, if so you may be coming back to soon?

you think?  Happened Wednesday, am I being too aggressive?  I will say this is a mild pull, I had a level 2 this summer which was much worse with bruising.  There is no apparent bruising yet and walking is relatively pain free…

Winnesota - 14 February 2008 07:31 PM

you think?  Happened Wednesday, am I being too aggressive?  I will say this is a mild pull, I had a level 2 this summer which was much worse with bruising.  There is no apparent bruising yet and walking is relatively pain free…

my hamstring injury happen last sat which i would consider a muscle knot or maybe grade 1, and this is my plan look so far.

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/upper/bike/lite lower/5 jog          
day 5: thur rest/ems/tempo          
day 6: fri bike/incline walk/total body weights/ems/massage          
day 7: sat rest          
day 8: sun rest          
day 9: resume normal training, will be similar to the first workout i had last season after my injury in dec 06.

Thanks for the feedback.  It feels pretty good, today I think Im just gonna go by feel and if I feel I can do some hang cleans Ill give it a go or Ill shut it down, depends how it reacts.

sorry to hear about the hammy. tell us more about the 60m bungy overspeed session. what kind of assistance are we talking about? did you feel like your max v mechanics were sound during the session or were you pulled too fast? have you guys ever done these before?

Well, we had a coach attached to one end of the bungee and it attached to the door and then to me.  My top speed mechanics felt good, I actually told him to run faster the second time.  Prior to this we havent done accels or top speed.

Friday 2/15

muscle stim/stretching.  I warmed up on the track with a little more stretching.  Then I did hang cleans 3x5 @ 135 which wasn’t too painful.  That was it for the day, I’ll take the weekend completely off and see where I’m at Monday.

Winnesota - 15 February 2008 03:00 PM

Friday 2/15

muscle stim/stretching.  I warmed up on the track with a little more stretching.  Then I did cleans 3x5 @ 135 which wasn’t too painful.  That was it for the day, I’ll take the weekend completely off and see where I’m at Monday.

see you didnt do much today, these kind of hammy injuries take at least 10days to heal, first 3 should be rest and nothing else.

how much were u able to do today?

Monday 2/18

muscle stim/stretching

I warmed up normally and felt really good with no pain at all.  I had decided earlier that I would do 5m accels.  Unfortunately, that seemed to hurt a bit so I only did about 6 of those.  Although, looking back I think my strides were too long and not short enough which is probably why they hurt more than I thought they would. 

hang cleans(little to no counter movement)
5x3 @ 135

front squat
1x4 @ 95
2x4 @ 115

DB bench
1x6 @ 70
1x5 @ 80
1x4 @ 85

lat pulls
1x6 @ 120
1x5 @ 130
1x4 @ 140

DB curls
1x5 @ 40
1x4 @ 45

All of the weights were pain free and felt really good.  I made sure to go very heavy in DB bench, lat pulls, and curls to get a good CNS stim.  Tomorrow Ill do some tempo which I think I’ll be able to do much faster than last week with little/no pain.

Tuesday 2/19

stim/stretching

normal warm up (no pain)

I was able to do 6x150m @ 21 sec. tempo with really no pain.  Followed by light upper body weights.  Good pain free day.  I think I’ll give 5m accels another try tomorrow.