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Hey

I have this pain in my hip flexors and it is quite sore when i walk my leg is behind me and when i raise my knee up it is painful especially when i raise my knee and move it to the side, i can't do that it's too painful.

i have been trying to foam roll it and have been doing kelly starrets hip mobility stretch before squats.
but the pain has been increasing over time.

any suggestions?

i.e would icing that area help or a heat rub.

How high do you think I am here (rim is 9'8 ):

I would say that since you're highest reach is 2.41m
and the rim is 9'8 and the square behind the rim of a regular backboard is smaller than regular 16 inches but your hand is not high as the top of the mark so minus around 4 inches so that is 12 inches above hoop.

the rim is 9'8 which is 294cm + 30cm = 324cm

reach is 241cm

so your vert would be approximately around:
 
   83cm, which is 32.7 inches rounding up to 33"
   
   33 Inches

So your vert is between 30 - 34 inches

Date: 09/08/2013
BW: 60.4kg  (+1.3kg in 2 days)

Soreness: hip flexors when lifting my knees

Warm up:
  20 min walk to gym
  activation and mobility warm up
  hip mobility stretch
  foam rolling (hips, glutes, hamstring)
  illipsoas stretch

Workout:
   Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5(i felt motivated or energetic but stopped at last rep, more info in comment)
   Calf raises 1 x 105kg x 15
   BSS (so hard to do) 1 x 24kg x 5 each leg
   Overhead press 2 x 5 x 10kg (soo hard)
   Bent Over rows 2 x 5-7 x 20kg (also hard)
   Single leg hyper 1 x 36kg x 10 each leg (hold/pause on last rep each leg)

Comment:
The deep squats was good, the warm up was nice, the 55kg first rep was hard maybe my focus or i didn't focus on the out breathing before inhaling but i had some water and started to squat, i did them nicely and it was mild struggle, 2 sec to get up, form was starting to shake, 3rd rep was grind, 4th rep failed i tried bounce to get back up but no good so i unracked and thought it doesn't matter i can try again in the next set. so next set, i focused not trying to complete 8 reps but as much as i can do keeping calm and controlled and it was feeling good, going down and up until the last 5th rep i went down and my torso shifted forward a bit but i was able to pull my torso back and continue with the hip drive with the squats and get to the top. I think maybe because my torso is smaller than my lower body i am find it difficult to squat, therefore the reason of the grind in almost all my reps. the upper body workout was hard, since first time i had done 10kg for overhead press, struggling but managing 5 reps the bent over rows was also hard and i couldn't bring the bar up much. Single leg was tough but am always able to do 10 reps with pause at end.

Rating:9/10
 
   

Quote from: seifullaah73 on August 07, 2013, 08:38:54 am

It wasn't properly timed, but when we did the 4 x (200m 30s rest 100m) the last set we were given 1 min rest instead of 4 min rest between sets and our coach was timing us and got me around 29-30s for the 200m and then with only around 10-20s rest and run the 100m after, someone was at the end of the 100m and timed us around 13-14s.

the 500m was a proper time trial, got 1:32 on that i think.

Just the week on the start of august they said they had no meets and looks like they are starting winter season early its still summer till september, but i don't know the time they start the stuff, so it might be right time.

So was happy about. I definitely feel maybe because of my lack of upper body strength is maybe putting me down, so definitely need some weight training on my upper body.

they are sooo brutal, the long distances, i was struggling with the 300,200,100 so went to 200,100 and then they forced it down on us to run 400m 1:30 rest and run 400m so i skipped next set.

during training, it starts around 6:30, but they really start at 7:00 so when i go there i always do sprint drills and started to do sprint starts, i really don't like the long distance but if it will help in terms of 100m endurance needed then i will fight it through. But if i realize they start to run the 400m, i probably might skip training, its really unnecessary i feel as well. I can come other days maybe to track and do my training.

what do you suggest for track training i should be doing in winter session, if i can come to track in my own time and do my own training? if i see them starting to do the long distance running.

You don't sound like a very coachable athlete.  Sure, the training group that you linked up with might not be the most state of the art high-tech bunch of coaches but you would do well to heed their advice.  Simply put you are not in shape.  Out of shape athletes are REALLY hard to train.  You run a fatigued 13 sec hundred but you can't get under 90 sec in the 500m and you run 29-30 in the duece?   They forced you to do a couple 400's so you skipped out on the workout?  Why would you do that?   Running the 400m is not unnecessary!   Tyson Gay and Usain Bolt run quarter-miles; it's part of the training... blowing it off because you don't feel like it is helpful because of what you read on the Internet is just going to guarantee that no coach will spend any time helping you seriously.   Think about it, you have a 13.0 100m athlete who is convinced he knows what's best for himself (it it just happens to be avoiding the painful workouts), is sure he is a 100m athlete rather than a middle distance runner, AND goes home to his parents whenever the meets occur... Does that sound like an athlete a coach will spend a lot of time developing?  You have got to put more in before you bash the training group; show them what you have and give 100% and then they will go 100% designing training suitable to you!

No offense but if you don't like the painful workouts.... then you don't like track.  On some weird level you have to relish the burn and the pain of repeat speed endurance workouts.  Open races may be individual but you have to believe in the team aspect of track.  Track is really about not quitting, not giving up on workouts, inspiring your teammates and doing whatever necessary to inspire them and push them and yourself.  Most athletes remember most fondly the relays; it really is the heart and soul of track and if you don't like the idea of laying it all out on the line in a 4x4 because you think your a 100m guy you really aren't cut out for the sport.  I'm under six-feet and over 200lbs and was a 60m and 100m specialist.... I'm the prototypical guy who should not run or enjoy the 400...  But I'll still get out their and run the 3rd leg of a 4x4 and get the stick around the track no matter how much it hurts.... AND I will love doing it.   That's really what track is... Despite my build and performance record if a rash of injuries resulted in coaches deciding that I need to drop the 100m and run the 400m....   I would do it.    Usain Bolt started as a quarter-miler. It won't kill you.   Don't be so set on the 100m.... It seems like it's detracting from your training.   You need to decide if you like the pain and like the sport or just like the idea of running the 100m....  If you just like the idea of it then just run on your own and get rid of the clock...   If you actual like track then revise your attitude and let go of knowing everything and start doing everything.   

I did the first of 400m 1:29s 400m and after I was dead, literally could not do it again, and was feeling sick afterwards, so decided to skip the second set, maybe i went to fast, which i didn't feel i did but ran at about 60% and still died after.

I didn't go home when it was meets, when i was at home, they ran the meets. I don't mind running the 400m again but will probably run slower this time, so i don't feel sick afterwards. I don't think they design it according to each individual they do it based on the group as a whole, its as if they are training us all for 400m.

What you say makes sense, I guess i will have to suck it up and pull out those long distance running, i sometimes run too fast because the group is too ahead and end up killing myself at the end.

thanks

So since i am working out 3 days a week
so something like below?

Day 1
Full Squats 2 x 8
Lunges
Full ROM Deadlifts
Calf raises

Bench Press 3 x 6
Dips 3 x failure (at an angle but not too much to put effort only chest)

Day 2
Full Squats 2 x 8
BSS
Single leg hypers
Calf raises

overhead or military press 3 x 8
bent over rows or pull ups 3 x 8

Day 3 same as Day 1

thanks

No safety pins in the rack? Kinda... kinda dangerous.

You and your minor safety issues

Quote from: seifullaah73 on August 01, 2013, 08:51:45 pm

Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running 

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?

Quote from: AlexV on August 05, 2013, 05:44:58 pm

Or like in cleans where you worry too much about the drop under the bar to finish your pull

I've always had this problem. Obviously it gets even worse considering I can't do a low catch and I can't keep the elbows forward (only down, perpendicular to the ground and catch it on my chest).

So raptor, are you ready to try these with live weights, with minds of their own.