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.