12091
Bios / Re: Animals
« on: March 01, 2016, 07:47:30 pm »
whoa

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yo!
well, i had finally adapted a while ago.. but then i took a few months off from it.. then i tried to jump right back in and got wrecked. so we def can adapt, takes time.. that also assumes our form isn't "incorrect" in the sense that we are overloading our calves too much by an incorrect strike. When I adapted, calves wouldn't give out at all.
if you see a few sessions ago, I did TONS of calf raises.. calves still sore ~3+ days after that session. so ya, i'm actually attempting that. I'm going to do alot more isolation work on my calves to see if it will help.
As for how to approach it, i've been running alot less lately due to my left calf/hamstring injury. So, it's given me time to throw in some of this assistance work, because all I can really do is rest. My plan is to just "adapt" to the high volume calve raises. Several weeks ago I did high volume lunges and my legs/glutes were destroyed for a week. I've been performing hundreds of lower body reps via squats, lunges, stepups, bridges etc the last few sessions.. barely any soreness. So i've adapted there. I need to achieve those same kinds of adaptations with my calves. I figure one or two more sessions might be able to do it... UNLESS they are just so unbelievably weak, which is a possibility.
I think the only real solution is to drop running frequency to a point where you can get in the calf assistance volume until it doesn't affect you. Then gradually bring the volume back. I just don't know if it's worth it yet... I predict it will be, there's no reason a few hundred calf raises should leave my destroyed for 4+ days. For example I probably did 80-100 total dips yesterday and soreness is microscopic. I've just neglected certain muscle groups way too much, it's disappointing.
You could also approach it via:
- high frequency / lower volume.. in the sense of 'activation'
- following your runs
I think it's worth a shot, at least ~2x/week. I mean ideally we should be making sure every link in the chain retains some kind of strength stimulus at least 2x/wk. Simply running doesn't seem to be enough. I'm amazed at how much weaker my calves got, even though my running volume was decent.
That's my plan right now with this upper+lower calisthenics stuff i'm doing.. I need to address every weakness, every joint movement... the fact that I wasn't doing calve raises (various forms) over the last several months, is a lazy oversight & now i'm paying for it.
When do your calves "give up"? At what point/time/distance?
Have you tried a flat foot strike? Or even heel->toe but landing basically underneath your hips or ever-so-slightly in front? I can run all day with those forms, and they don't bug my knees and such.. feel very stable.
pc!
yeah - shortening my stride and focusing on picking my feet up definitely helped the soreness instantly so maybe there is more to work on there.
i think i'll definitely give it a go after runs, since i tend to run once every 3 days atm. i would like to increase that though once my calves don't get so sore. even if i have to start with double legs 3 x 20 or something haha - i didn't ever actually train calves even when i was training for VJ etc and obviously for oly lifting they're kind of ignored.
well on the treadmill they lasted a full 5k ok - but i ran trail last time and they were shot after 2 miles, literally had to stop only because my calves were totally fatigued which is a shame cos i was having so much fun i would have run all day.
i'm actually just finishing off collecting my biomechanics data for my dissertation, i looked at different foot strikes and the effect of localised calf fatigue on kinematics/kinetics/emg - i used myself as a participant so once the models and stuff are created i'll have some real in depth gait data to look at which is pretty cool! we drafted in about forefoot strikers, one girl who weighs less than 50kg runs very FF dominant, lives in a hilly area + runs marathons FF - she had the most incredible calves i've ever seen.
i haven't really tried RFS and can't seem to get the hang of midfoot without slapping - RFS just irritates my knees no end and it's also difficult on the surfaces im running on too (other than treadmill).
btw, have you read 'born to run' ? - i'm about to finish it and now i'm totally inspired to run an ultra marathon one day haha.
also, PR: got 25% raise today. retroactive to october. next paycheck is gonna be more money than i've ever gotten at once in my whole life.
Got a question for you,
So we both get wrecked calves from FF running, and it's probably one of the limiting factors in my endurance atm...my calves simply give up after a while. Would it be worth doing high rep bw calf raises to give them some extra stimulus to get stronger/improved muscular endurance and if so how would you work this around running without completely destroying your calves all the time!
Be interested to hear your thoughts!
main fight yesterday goes to crawford vs lundy, at the beginning lundy was moving forward and always trying to be the aggressive fighter, he was able to do well counter, hit the jab but later into the round, lundy would fade and crawford would adjust until rounds 4 and 5 lundy was not moving forward anymore until DOWN GOES LUNDY, DOWN GOES LUNDY!. lol it was good fight.
the verdejo fight was not bad, he was very good technically and coming forward and was smart and fought well.
leo santa cruz was good also but kiko was just crazily coming forward and really showing attack me as much you want i aint leaving you until leo got him in the corner and just battered him.
scott quigg vs frampton, not really interesting i expected better from frampton, quig was doing well, but didn't expect frampton to win, he got lucky imo.
Keith thurman vs shawn porter, is cancelled for some reason because of a car crash keith thurman supposedly had and injured his neck, shoulder and doctor says to avoid training and now they called the whole card off, not even postponed, wtf is going on.
http://www.boxingnewsonline.net/keith-thurman-vs-shawn-porter-cancelled/
WEIGHT: 187.8 (171.6 )
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
Strength:
- paused speed squat 265 x 5,5
- DB push press 55s x 10,7
- glute thrust 280 x 15,15
- deficit DL 280 x 5,5
- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.
- inverted row x 10+3+3
- stretch
did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.