[quote author="Carl Valle" date="1341631789"]My confusion is if you are a 110m hurdler and pulling your hamstring, why is that? I thought the exercise would reduce strain there…what about the other injuries?
As far as I’m aware it’s been mostly due to my lack of flexibility in and around the hip area, paired with lax lower back ligaments (damaged disk in past doing bears protocol, even though it worked great up to that point!). My hamstring muscles themselves are pristine and always have been *touches wood* but it’s the muscle-tendon junction of my lead leg that had ever so slightly gone on this occasion. It was so minimal that even immediately after it happened I could still at sprint at 80% without much pain, but because hurdling stretches it to the nth degree that was impossible.
I believe I can trace it back to what I did 5 days before that race. I did the leg cycle drill described on here, where you cycle your leg as fast as possible with between 15-20 reps. As it did before it really made my tendons sore and stiff in the several days following. I should have known not to do it suddenly so close to a race. My hamstrings as a result had felt dodgy in all the days leading into that race. Having said that I think it’s a great over-speed exercise, working with contraction velocities probably even great than during sprinting since it’s unloaded. But yeah, that’s hindsight for you! My other injury is mild Osteitis Pubis(i.e. irritation of pelvic bone itself) which again is caused by lack of flexibility in and around the pelvis, and certainly wasn’t helped by ever increasing strength levels.
But yeah pleased to say the flexibility is increasing at a great rate now, rehabbing is going great, and within a few months I’ll have the range to fully adopt a truly world class clearance technique (based mainly off Xiang).
Annoying that I need to stop the hip thrusts (and all lifting in fact) for a few weeks to left the Osteitis settle, was about to attempt 300kg!
And Dan, the hip flexor stuff I do is mainly standing knee drives with bands of varying strength attach to the ankle, hitting all ranges (sometimes work only the above 90 degree portion to target the psoas), but perhaps focusing on end range for specificity (in sprint cycle hip flexors work most to decelerate the back swing, working eccentrically). I’ll also work them eccentrically with a full stack on the cable machine, standing away from it, with feet together, and yielding to let the cable pull my leg back up behind my body (cable at about 4foot high), getting a real good stretch too.
Also do the Asafa drill among some other things, which is basically extremely high knee lifts down the track(eventually with ankle weights) for about 100m or more until your are feeling a serious burn. I did this the past winter to help hypertrophy the hip flexors, especially the psoas. When you start getting a psoas gut you know your doing it right;).
It’s been mainly this winter that I implemented all of this, including hip thrusts. Started with 120kg for those, and should be at 320kg/700lbs soon![/quote]
My Guess is Xiang isn’t doing 300 kilo hip thrusts or tons of band resisted knee drives. The psoas gut is likely the start of a sports hernia.