[flight05]

flight05 on June 15, 2006 at 5:39 am #11939

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 don???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 wasn???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. I???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.

[utfootball4]

utfootball4 on June 15, 2006 at 7:29 am #53839

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

[flight05]

flight05 on June 15, 2006 at 8:36 pm #53840

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..

[flight05]

flight05 on June 18, 2006 at 1:13 am #53841

saturday

int tempo

6×300 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

[flight05]

flight05 on June 18, 2006 at 1:19 am #53842

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.

[utfootball4]

utfootball4 on June 18, 2006 at 1:29 am #53843

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

[flight05]

flight05 on June 18, 2006 at 10:16 am #53844

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…

[utfootball4]

utfootball4 on June 18, 2006 at 10:23 am #53845

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

[flight05]

flight05 on June 19, 2006 at 12:46 am #53846

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

[utfootball4]

utfootball4 on June 19, 2006 at 12:55 am #53847

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

[flight05]

flight05 on June 20, 2006 at 3:51 am #53848

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.

[utfootball4]

utfootball4 on June 20, 2006 at 6:21 am #53849

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..

[flight05]

flight05 on June 20, 2006 at 10:02 am #53850

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…

[utfootball4]

utfootball4 on June 20, 2006 at 10:15 am #53851

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.

[utfootball4]

utfootball4 on June 22, 2006 at 1:19 am #53852

just curious how u r recovering after this week workouts?

[flight05]

flight05 on June 22, 2006 at 2:17 am #53853

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

[utfootball4]

utfootball4 on June 22, 2006 at 3:22 am #53854

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

thats good well goodluck with ur training.

[flight05]

flight05 on June 22, 2006 at 5:53 pm #53855

played basketball yesterday for a couple hours. -legs felt good threw down a couple nasty dunks

did some core stuff after.

weighted abs
cable crunches
feet up abs with 50lbs
plate abs rotataions with 45lb plate

[flight05]

flight05 on June 24, 2006 at 1:08 am #53856

Friday

track
6×300 continuous…felt good ran last 400 in 59s wasnt very hot outside so it felt easier..

weights

db snatch
db jerk

back squat
10@60%
8@65%
6@70%
6@75%
6@80%

front squat
5@60%
5@65%
2×5@70%

hamstrings
single leg rdl with db's
3×10 w/40lbs
GHR
3×10

abs
500 reps body weight/med ball

todays squat workout was really tough…i did 6 reps with a weight i was barely able to squeeze out 4 reps with last week so im progressing.

[utfootball4]

utfootball4 on June 24, 2006 at 1:28 am #53857

good job bro could u list ur set and rep for hammy work

[flight05]

flight05 on June 25, 2006 at 9:48 pm #53858

sore as crap still today…gotta lift tomorrow tho

tempo and sauna today later on

[utfootball4]

utfootball4 on June 25, 2006 at 9:51 pm #53859

sore as crap still today…gotta lift tomorrow tho

tempo and sauna today later on

sore from what thought u lifted on fri

[Carson Boddicker]

Carson Boddicker on June 25, 2006 at 11:31 pm #53860

sore as crap still today…gotta lift tomorrow tho

tempo and sauna today later on

Are you using the sauna for recovery?  If so, I don't recommend it.  If you have microtearing–soreness–you shouldnt try to bring in blood to the area.  I would use a hypothermic bath or contrast shower instead.  Just a thought. 

[flight05]

flight05 on June 26, 2006 at 6:19 am #53861

my legs feel a lot better after the tempo/sauna

sore from what thought u lifted on fri

still sore from friday didnt recover/sleep well i dont think the last 2 days..

Are you using the sauna for recovery? If so, I don't recommend it. If you have microtearing–soreness–you shouldnt try to bring in blood to the area. I would use a hypothermic bath or contrast shower instead. Just a thought.

hmm i dont know…i always found them to be great for speeding recovery…especially after tempo sessions..
i know that u shouldnt use it after speed/weights hi intensity sessions for the reason of swelling, do u have any research to back it up….

i dont, but im basing my opinions off of past experience 3 years…?
https://www.bodybuilding.com/fun/inmag50.htm

[utfootball4]

utfootball4 on June 26, 2006 at 7:28 am #53862

how did the running go this week, are you bout to start your third week.

[flight05]

flight05 on June 26, 2006 at 7:44 am #53863

running is getting better…im getting more and more in shape…
im starting on hills tomorrow. prolly go MWF hills..ease into it….

im still easing into sprints so im not going very hard just yet…ill play it by ear tomorrow.

[utfootball4]

utfootball4 on June 26, 2006 at 7:48 am #53864

running is getting better…I'm getting more and more in shape…
I'm starting on hills tomorrow. prolly go MWF hills..ease into it….

im still easing into sprints so im not going very hard just yet…ill play it by ear tomorrow.

like i keep saying i would be very careful about during any kind of resisted running while during this squat program esp if ur not use to squatting like this.

[Carson Boddicker]

Carson Boddicker on June 27, 2006 at 12:49 am #53865

My case for immediate cryotherapy:
Does Cryotherapy Hasten Return to Participation? A Systematic Review
Tricia J. Hubbard,corresponding author Stephanie L. Aronson, and Craig R. Denegar
*Based upon acute injuries, but the same would go for microinjuries.

EFFECTS OF CRYOTHERAPY ON MUSCULAR POWER
Rogers, J T.1; Albrechtsen, S J.1
1Human Performance Laboratory, University of Wisconsin, Whitewater, WI
*Found that cryotherapy increased high intensity short duration exercise (Wingate protocol). 

The Effect of Cryotherapy on Eccentric Plantar Flexion Peak Torque and Endurance
*Found that cryotherapy increased endurance in repeated cycles.  This is a study of repeated bouts in one session, though. 

My case against sauna immediately after:
First of all, it will expedite fluid loss–a trend you want to stop and reverse as soon as possible.  Dehydration is NEVER desirable in an athlete. 

Effects of a postexercise sauna bath on ECG pattern and other physiologic variables.
Paolone AM, Lanigan WT, Lewis RR, Goldstein MJ.
*Found that immediate sauna can alter physiologic values, perhaps dangerously.

Children in sauna: electrocardiographic abnormalities.
Jokinen E, Valimaki I.
*Increased sympathetic activity during a time where I'd like to be decreasing it from the workout prior.

More later, if necessary.  Gotta get back to work.
 

[flight05]

flight05 on June 27, 2006 at 12:58 am #53866

Monday

Speed

Hills:
10x10m
8x20m
2x10m

was going to do more but it started to rain???.hills are kinda dangerous when its wet outside.
the hill itself is 30m long….i dont think 40m hills exist but whatever

Weights

hang clean
3×3@60%

Back squat day 4 of squat program
10×60%
8×70%
8×75%
8×80%

Front squat
5×60%
5×65%
2x5x70%

good mornings
3×12

neg leg curls
3×8

500 reps of ab work with body wieght and med ball

weights was real hard today….really shouldve had a spotter for last set of back squats but i train alone so i had to gut/goodmorning the last rep out..still did it tho..(note: did 4 extra reps than what i was able to do a week ago with 80%) 8 reps is a friggin marathon

i doubt ill be doing hills again on wednesday so im planning on just doing some med ball throws..

had an ice bath
creatine and surge during/after workout

[flight05]

flight05 on June 27, 2006 at 8:31 pm #53867

Tuesday

tempo

10×100 (every minute on the minute)
13-14 seconds
went real nice and easy

contrast shower afterwards

note: calves are real sore from hills yesterday. typical soreness in quad/hams
will do a circuit tomorrow.

[flight05]

flight05 on June 28, 2006 at 7:31 pm #53868

Wednesday

Bodyweight Circuit

Exercise…………………Distance/Amount

Lunge walks……………………20 m
High skips……………………….30 m
Strides…………………………..50 m
Pushups…………………………20

Long bounds……………………20 m
A skips……………………………10 m
High Knees ……………………..10 m
Baby bounds quick……………..10 m
Strides……………………………50 m
Crunches…………………………50

Backwards run…………………..20 m
Penultimate strides……………..20 m
High skips…………………………30 m
Strides…………………………….30 m
Pushups…………………………..20

C-skips…………………………….10 m
Penultimate strides……………..30 m
Baby bounds quick………………10 m
Strides……………………………..50 m
Crunches…………………………..50

Repeat for 20 minutes on grass

my work schedule is disgusting right now so i wont be doing anything tomorrow…ill have to do fridays workout befor ei go to work which could be nasty at 7am…..

[utfootball4]

utfootball4 on June 28, 2006 at 8:04 pm #53869

i would stop the squat workout, bc u will overtrain – too much running etc. not trying to be an ass but i have done that squat workout many times and know the guy who made the workout and by looking at ur journal you will overtrain soon. i really dont see the point with all the running etc this early in the season.

[flight05]

flight05 on June 28, 2006 at 8:32 pm #53870

well im only going to have 2 hi intensity days per week… u think thats too much?

i think im just going to go
monday – lift, run
friday – lift, run

the rest of the day will be for tempo, rest, and an occassional circuit

[utfootball4]

utfootball4 on June 28, 2006 at 10:26 pm #53871

i did the same squat program last fall with 3 speed days and 2 tempo days also i added another leg day on wed and i still got great gains, as you know everyone is diff i would just play it safe. by the way what are your goals for the summer?

[flight05]

flight05 on June 29, 2006 at 3:12 am #53872

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

[flight05]

flight05 on June 30, 2006 at 6:19 am #53873

worked all day so i had limited time….was going to work out tomorrow but my shift got extended for tomorrow but i got off early today so i had to make a change…i felt good today anyways

Thursday

weights

DB snatch
4x3r

back squat
8×65%
8×70%
6×80%
6×85%

**squats went up real easy today, i think its because i didnt run today so i was fresh for the weights

front squat
5×60%
5×65%
5×75%
5×80%

RDL
4×10 went heavy because the gym was closing up and i knew i couldnt get any more ham work done.

[utfootball4]

utfootball4 on July 2, 2006 at 5:38 am #53874

r u going into ur fourth week, also just curious what maxes or u using

[flight05]

flight05 on July 4, 2006 at 1:37 am #53875

Monday

sprints

hills
10×10
10×20

weights

hang cleans
3×5 @ 60%

back squat

10×60%
10×65%
8×70%
8×75%

really easy today

front squat

5×60%
5×65%
2x5x70%

good mornings
3×10

single leg swiss ball leg curls
3×8

surge/creatine
ice bath

[flight05]

flight05 on July 4, 2006 at 1:39 am #53876

r u going into ur fourth week, also just curious what maxes or u using

im on the 6th DAY of the squat workout

im using 320 for my squat max and 225 for my front squat max and 230 for my hang clean max

[utfootball4]

utfootball4 on July 4, 2006 at 1:43 am #53877

[quote author="utfootball4" date="1151798909"]
r u going into ur fourth week, also just curious what maxes or u using

im on the 6th DAY of the squat workout

im using 320 for my squat max and 225 for my front squat max and 230 for my hang clean max
[/quote]

ur only on ur third week, hows that? u started a week before and i am starting my third week today.

[flight05]

flight05 on July 4, 2006 at 3:09 am #53878

im starting my fourth week on friday…

lol i dont know man??? check my journal i only do it twice a week….for the last 3.5 weeks

[flight05]

flight05 on July 6, 2006 at 10:58 am #53879

no muscle soreness what so ever in quads or hamstrings on tuesday or wednesday

legs just feel a bit tired…

did a light fartlek run with my brother this morning and a med ball circuit

backward throws x6
forward throws x6
throws for height x6
med ball accels x6

[utfootball4]

utfootball4 on July 6, 2006 at 11:00 am #53880

no muscle soreness what so ever in quads or hamstrings on tuesday or wednesday

legs just feel a bit tired…

did a light fartlek run with my brother this morning and a med ball circuit

backward throws x6
forward throws x6
throws for height x6
med ball accels x6

how many times through that circuit.

[flight05]

flight05 on July 6, 2006 at 8:13 pm #53881

oh my bad
twice… with like 5 min recovery btw because my bro did it too

[utfootball4]

utfootball4 on July 7, 2006 at 12:30 am #53882

was those circuits high int or low, if low int while those drills?

thats kool, those drills are more for explosive high int days. there are many other lower int drills u can use for recovery.

[flight05]

flight05 on July 7, 2006 at 11:29 pm #53883

the circuits are medium-low intesity and serve as recovery…why those drills? i dunno, thats what we did all year for university..

[flight05]

flight05 on July 7, 2006 at 11:39 pm #53884

Monday

speed

3x4x30m on grass

light bounding
standing start–>R-L-R-R-L
x 5 or 6

weights –week 4 of squat program

back squats
8×65%
8×70%
6×80%
6×85%

front squats
5×70%
5×75%
5×80%
5×85%

single leg RDL
3×8

ecc. leg curls
3×6

weighted abs
pulley crunches
feet up crunches
reg crunches
DB side bends

DB snatch
3×3

squats felt real easy because this is almost the same workout as last friday…2nd time through was even easier…the front squats went up real good

*ice bath
*surge/creatine

[flight05]

flight05 on July 10, 2006 at 6:08 am #53885

not recovering well the last couple days..
no sleep this weekend at all …too many parties lol prolly 9 hours total last 2 days

did some tempo yesterday

take tomorrow off will lift on tuesday

[flight05]

flight05 on July 11, 2006 at 11:52 pm #53886

tuesday

speed

6x10m
4 ins/outs ~50-60m

this is the first time i have done sprint/float/sprint stuff….i tried to make it more general fitness/endurance by limiting rest
felt good but my left quad tightened up again while i was decellerating on the last sprint darnnit

my next paycheck is going for massage/art therapy cuz my hip i think is causing me problems

weights (waited 4 hours, until my quad loosened up)

went real good today

b.s.
8×65%
8×70%
8×75%
8×80%

f.s.
5×60%
5×65%
2x5x70%

rdl+shrug
3×10

ecc. leg curls
3×8 (5s neg)

db snatch
4×4 (40lbs)

ab work
400 reps w/ med ball

ice bath
surge during+after workout
protein powder+creatine 1 hour after

[flight05]

flight05 on July 13, 2006 at 2:34 am #53887

recovered real well from yesterday

i did some tempo today on grass

after did some upper body lifting for the first time in a while…bench went down 10 pounds, shouldnt take long to get it back up….

tomorrow will go for a run/int tempo with my gf..shes in a lot better shape than i am..lol

[flight05]

flight05 on July 15, 2006 at 11:43 am #53888

friday

had to shorten workout cuz of time/family issues.

speed

havent gotten on a hill in a while cuz the only hill around me is blocked off due to two huge concerts last two weekends in a row….

did some short sprints unresisted, resisted, unresisted.

weights

back squats
8×65%
6×75%
4×85%
4×90%

these went up easier than i thought…going into the last set i didnt think it was gunna come up…lol i was hopin for three tops…went up easy tho

front squats
5×70%
4×80%
3×85%
3×90%

(im movin up both squat poundages by 5 lbs for next week)

did some quick goodmrnings and got the hell out of the gym, i hate rushing.

[utfootball4]

utfootball4 on July 15, 2006 at 6:31 pm #53889

so is the squat workout kicking in yet?  im working with a tj and his starting bsq max was 320 we had to bump to 350lb on thur and fsq to 290.

[flight05]

flight05 on July 17, 2006 at 9:27 pm #53890

booking my hernia surgery this week. hopefully i can get in during the next month

[flight05]

flight05 on July 17, 2006 at 9:32 pm #53891

its weird cuz my hernia does not hurt when i do endurance runs or any heavy squats/bench but when i sprint, holy crap it hurts. only squats and enurance runs for me till the surgery

[utfootball4]

utfootball4 on August 25, 2006 at 12:39 am #53892

what happen to the comeback?

[flight05]

flight05 on August 25, 2006 at 3:01 am #53893

lol u just beat me to my own thread.

i was forced to quit for the summer due to not being able to sprint and felt i was doing more harm than good if i was lifting.

i saw the doc this morning and he diagnosed me and everything.

i got hernia surgery next week. ill be out 2 weeks.
im just pissed i couldnt have seen that dude 5 months ago b/c then i wouldnt have been guessing the whole damn time..

[flight05]

flight05 on September 1, 2006 at 8:03 am #53894

hernia surgery tomorrow. whew.

[flow]

flow on September 1, 2006 at 10:40 am #53895

good luck champ

[saltojump5]

saltojump5 on September 1, 2006 at 11:27 am #53896

You'll be back and better than ever on the other side of the repair. Be careful not to rush back. Consider a few extra weeks of recovery before you sprint again.  It could save you any future troubles, i.e. Matt Birk. We look forward to having you in full flight again. And don't let that Vicadin wear off, or it'll feel like a hard pull and twist from your gonadal region straight through your side! 

[flight05]

flight05 on September 2, 2006 at 5:07 am #53897

uggggggggggggggggggggghhhhh

[flow]

flow on September 2, 2006 at 9:37 am #53898

so how are ya flight?

[flight05]

flight05 on September 2, 2006 at 9:41 am #53899

like shiit lol, but i guess it was a success haha…my left nut is the size of pluto

[saltojump5]

saltojump5 on September 2, 2006 at 1:05 pm #53900

uggggggggggggggggggggghhhhh

You let the Vicadin wear off!

[saltojump5]

saltojump5 on September 2, 2006 at 1:08 pm #53901

Try walking some stairs.

Hurts like hell, don't it?

[saltojump5]

saltojump5 on September 2, 2006 at 1:19 pm #53902

like shiit lol, but i guess it was a success haha…my left nut is the size of pluto

both nuts the size of pluto would have been a better success, in my opinion

[flow]

flow on September 2, 2006 at 2:17 pm #53903

like shiit lol, but i guess it was a success haha…my left nut is the size of pluto

well i hope not as blue,  get well soon dude.  best wishes

[flash-x]

flash-x on September 3, 2006 at 1:36 am #53904

Yo flight05, i wish you a speedy recovery man.  I had my hernia surgery just 2 weeks ago.  Let me tell u the first couple of days are ****** up.  Did you speak to the surgeon after the operation? if u did, did he give you details of what he did/found?  If so let me know huh…

[flight05]

flight05 on September 3, 2006 at 2:33 am #53905

i talked to him before he said id be out 2 weeks.

il talk to him again this week sometime to find out more.

hows ur recovery going flash? how much longer for ya? u runnign yet?

[flight05]

flight05 on September 3, 2006 at 2:34 am #53906

[quote author="flight05" date="1157153859"]
uggggggggggggggggggggghhhhh

You let the Vicadin wear off!
[/quote]

no i didnt. lol
when i woke up at 6am this morning the drugs wore off and i was in crying pain haha!!

i aint walkin up no stairs.

[flash-x]

flash-x on September 3, 2006 at 3:28 am #53907

i talked to him before he said id be out 2 weeks.

il talk to him again this week sometime to find out more.

hows ur recovery going flash? how much longer for ya? u runnign yet?

Its going pretty good, the day after my surgery i was walkin around the hospital ward, a nurse looked at me and asked how come i was walking like i just came in for the surgery.
Today is actually day 16 post op so nah i aint running yet, i have a rehab progam which says that i should begin jogging now but im waiting until mid week 4 to start.

But i have initiated core stability and strength exercises.  If u have a rehab program or an idea of how to progress from this holla will ya….

[flight05]

flight05 on September 4, 2006 at 1:10 am #53908

u initated strength exercises before joggin or biking???

i dont think im gunna be as long, im feeling a hellofalot better today

[flash-x]

flash-x on September 4, 2006 at 4:19 am #53909

nah i meant core strength…..
But this morning as i lay  in bed i got this burning sensation around the operation site, dont know why. I hadnt felt that since about 2 days after the surgery, but good luck in ur recovery.

[saltojump5]

saltojump5 on September 26, 2006 at 12:38 am #53910

How are you two coming along?

[flight05]

flight05 on September 26, 2006 at 8:15 am #53911

i have doing alright. im 3 weeks past the surgery and started weight training last wednesday (less than 2 weeks after surgery) strted with bench press and basic movements. squatted that following friday without trouble..have been gradually increasing weight each week carefully monitoring any pain.

our track team has yet to sprint yet
on mondays we have been doing mile runs, tuesday is 6×300 continuous, wednesdays are xouts on the field, fridays are 10 min easy runs…

the longer stuff is easy for me.

im still having trouble with the dynamic/speed stuff as it still gives me pain.
it gets better each day and by the time our conditioning prep ends i should be ready to sprint again and lift heavy again.

[utfootball4]

utfootball4 on September 26, 2006 at 8:39 am #53912

how long does the condit stuff last

[flight05]

flight05 on September 26, 2006 at 11:06 am #53913

3 weeks total– hate every minute of it

[utfootball4]

utfootball4 on September 26, 2006 at 11:13 am #53914

i would to, should get u in basic shape pretty fast. all of the days are very similar

[saltojump5]

saltojump5 on September 26, 2006 at 12:23 pm #53915

I think doing the longer stuff first will work best for your comeback. For your recovery, it's good that your team is on that page. I started with long runs about 3 weeks out from my surgery and all pain was pretty much gone after 5 weeks, when I eased back into the speed work. You'll be alright. 

[utfootball4]

utfootball4 on September 26, 2006 at 8:49 pm #53916

I think doing the longer stuff first will work best for your comeback. For your recovery, it's good that your team is on that page. I started with long runs about 3 weeks out from my surgery and all pain was pretty much gone after 5 weeks, when I eased back into the speed work. You'll be alright. 

it may be good for him but i would hate to be his teammates.

[saltojump5]

saltojump5 on September 26, 2006 at 11:22 pm #53917

True.

flight05, are you in Canada now, or did you come to the U.S. for school?

[flight05]

flight05 on September 27, 2006 at 12:13 am #53918

im in oklahoma for university right now

[flash-x]

flash-x on October 1, 2006 at 8:53 am #53919

im doing pretty good myself.  I began jogging 3 weeks post op, dont have access to biking and stuff.  I began doing  workouts on the beach in the water, alot of aerobic conditioning and core work.  Then as of week 5-6 post op i initiated acceleration runs(all work done so far on the beach).  I havent started weight training yet because of unavailabilty of facilities  but im ok so far.  Plus i did a backflip and i was fine.  i'll keep yall posted