No, I haven't, I had the opportunity for injections for the cartilage, but I just don't to put something in my knee. I know it's not a steriod injection like cortisone, but I'd rather find out exactly what it is and have it cleaned out before I take that step. It's going to be a 6-8 week recovery, which is long, but I'll have PT to help me through the process. It could be a blessing in disguise. It will really give me a chance to let the nagging injuries heel, improve flexibility, etc. The last time I trained from December through June I ran 10.34 and was running in the 10.50's each and ever race till I dropped to 10.34. I will probably keep the plan the same as I did before. I bolded every other workout so it could be easier to read. Each block represents a week. This will be a 12 week program for offseason stuff that I had planned before along with lifitng. Then I'll move into the next segment which will be my next post.
Main Workout
3 x (3x30m) sprints – 2 min/rep – 5 min/set
Hip Mobility – 3 x (120m, 100m, 80m) – 2 min/rep – 5 min/set
Med Ball Circuit Orangeman (light MB) – 65-80 Throws
6x30m w/30m fly In @ 85-90% – 3-5 min recovery or HR < 120 bts/min
Game of Choice – General Strength Circuit 150-200 reps
Hip Mobility – Weightroom followed by 4x60m strides
3 x (3x40m) sprints – 2 min/rep – 5 min/set
Hip Mobility – 3 x (120m, 100m, 80m) – 2 min/rep – 5 min/set
Med Ball Circuit Orangeman (light MB) – 65-80 Throws
7x30m w/30m fly In @ 85-90% – 3-5 min recovery or HR < 120 bts/min
Game of Choice – General Strength Circuit 150-200 reps
Hip Mobility – Weightroom followed by 4x60m strides
3 x (3x30m) sprints – 2 min/rep – 5 min/set
Hip Mobility – "Step Downs" – 4x70m, 3x60m, 2x50m, 1x40m – 2 mn/rep – 4-5 min/set
Game of Choice – Med Ball Circuit – Orangeman (light MB) 65-80 Throws
8x30m w/30m fly In @ 85-90% – 3-5 min recovery or HR < 120 bts/min
Game of Choice – General Strength Circuit 150-200 reps
Hip Mobility – Weightroom followed by 4x60m strides
8x30m – Full recovery @ each
Hip Mobility – "Step Downs" – 4x70m, 3x60m, 2x50m, 1x40m – 2 mn/rep – 4-5 min/set
Game of Choice – Med Ball Circuit – Orangeman (light MB) 65-80 Throws
Game of Choice – General Strength Circuit 150-200 reps
6x30m w/30m fly In @ 85-90% – 3-5 min recovery or HR < 120 bts/min
off
3x(5x5x5) Hill Sprints @ 90-95% – 5 sec. sprint/walk down & repeat x 3 = 1 set 1-2/rep-5/set
3x(2x80m) @ 80-90% – 30 sec/rep – 6-8 min/set – Hip Mobility
Med Ball Circuit Orangeman, Husker, or Seminole – 60 throws total/Game of Choice
"Step Ups" (w/fly-in) @ 90-95% – 4x20m, 3x30m, 2x40m, 1x50m – 1-2 min/rep – 3-5 min/set
Game of Choice/General Strength 150-200 reps
Hip Mobility – Weightroom
3x(5x5x5) Hill Sprints @ 90-95% – 5 sec. sprint/walk down & repeat x 3 = 1 set 1-2/rep-5/set
6-8x100m striders @ 75-80% – General Strength Circuit 120-150 reps – Hip Mobility
Med Ball Circuit Orangeman, Husker, or Seminole – 60 throws total/Game of Choice
"Step Ups" (w/fly-in) @ 90-95% – 4x20m, 3x30m, 2x40m, 1x50m – 1-2 min/rep – 3-5 min/setGame of Choice/General Strength 150-200 reps
Hip Mobility – Weightroom
3x(5x5x5) Hill Sprints @ 90-95% – 5 sec. sprint/walk down & repeat x 3 = 1 set 1-2/rep-5/set
Hip Mobility – 3x(2x80m) @ 80-90% – 30 sec/rep – 6-8 min/set Game of Choice/Med Ball Circuit Orangeman, Husker, or Seminole – 60 throws total
"Step Ups" (w/fly-in) @ 90-95% – 4x20m, 3x30m, 2x40m, 1x50m – 1-2 min/rep – 3-5 min/setGame of Choice/General Strength 150-200 reps
Hip Mobility – Weightroom
3x(5x5x5) Hill Sprints @ 90-95% – 5 sec. sprint/walk down & repeat x 3 = 1 set 1-2/rep-5/set
Hip Mobility – 6-8x100m striders @ 75-80% – General Strength Circuit 120-150 reps
Game of Choice – Med Ball Circuit Orangeman, Husker, or Seminole – 60 throws total
Optional off (if too beat up)/Game of Choice
"Step Ups" (w/fly-in) @ 90-95% – 4x20m, 3x30m, 2x40m, 1x50m – 1-2 min/rep – 3-5 min/set
Off
4×10-15m Reaction Starts, 3x(2x20m Towing + 1x30m flat sprint) – 2-4min/rep-4-6min/set
Med Ball Circuit – med wt. Boiler Maker – 60 Throws Total
Optional off
4x20m Starts @ 90+% – Full Recovery-4xIns & Outs 20m fly start, 15m – In (sprint), 15m – Out (ease), 15m – In (sprint) – 3-5 min/rep
8x80m @ 80-85% (w/walk back) – 2-3 min/rep – General Strength Circuit 200-250 reps – Hip Mobility
Med. Ball Circuit – light wt. Orangeman – 60 Throws Total)
4×10-15m Reaction Starts, 3x(2x20m Towing + 1x30m flat sprint) – 2-4min/rep-4-6min/set
Med Ball Circuit – med wt. Boiler Maker – 60 Throws Total
Optional off
4x20m Starts @ 90+% – Full Recovery-4xIns & Outs 20m fly start, 15m – In (sprint), 15m – Out (ease), 15m – In (sprint) – 3-5 min/rep
8x80m @ 80-85% (w/walk back) – 2-3 min/rep – General Strength Circuit 200-250 reps – Hip Mobility
Med. Ball Circuit – light wt. Orangeman – 60 Throws Total)
6×10-15m Reaction Starts, 3x(2x40m Towing + 1x50m flat sprint) – 2-4min/rep-4-6min/set
Hurdle Mobility – 8x100m striders @ 80% – General Strength Circuit 120-150 reps
Med Ball Circuit – med. Wt. (Boiler Maker – 60 Throws Total)
Optional Off
4x20m Starts @ 90+% – Full Recovery – 5 x Ins & Outs 20m fly start, 15m – In (sprint), 15m – Out (ease), 15m – In (sprint) – 3-5 min/rep
Off
4x30m Towing – 2-4 min/rep – 2x60m Testing
Hurdle Mobility – 8x100m striders @ 80% – General Strength Circuit 120-150 reps
Med Ball Circuit – med. Wt. (Boiler Maker – 60 Throws Total)
Optional Off
5x30m fly w/15-20m fly-in – full recovery/rep as needed
Off