Adarq.org

4/15
BW:189.4
cals: 2700

15lb med ball throws x 8

Superset:
-DIY Reverse hyper with progressing band resistance: 5 sets [new movement]
-Decline situps with progressing weight up to 20lbsx2 + BW prisoner myo reps until failure

Ab wheel circuit [new movement]

Alternating Step ups on 12" box: 10 sets up to 325x10 [new movement]

Captains chair straight leg swings: 45,31,45,50

Depth Jumps off 32" box 2x4, long rests

Alternating arm KB swings 50lbs 30 reps, 5 sets, 1:30 min rests

4/12 (cont)
cals: 2700

Training session with coach who helped me work out some kinks with my hang power clean form, gave me a kickass new glute activation warmup.

Hang Power Cleans from knee: 10 sets up to 180x2 
RDL: 6 sets up to 275x8, 285x8, 295x8 [form felt kinda eh, tried to film last set but had filming issues]
Captains Chair straight leg swings: 3x40,1x50
BSS: 60s x8 ea, 75s x8(R), x5(L), 65s x8 ea [injured left leg couldn't handle 75x8, right leg feels a bit quad dominant but 75x8 was pretty easy]
Leg Press: 6 sets up to 590x8 [good ROM, psoas started hurting a little bit at the end]
DLRVJ x 5 [felt very uncharacteristically glute dominant, but I kept trying to jump with my normal quad dominant plant and couldn't figure out what to do, so these were pretty low, around 32"]


4/13
BW: 190.2
cals: 3500 fuck.

throws x 15 mins
stretches x 15 mins

Knee is really fucked up. Sat out during practice. Class 9am-6pm followed by other commitments up to 11pm

Yesterday (4/8): +600kcal, 3190 total

4/9
BW: 192.2
cals: ~3500

Workout 1:

Superset x3:
-Cable knee drives: 20-25lbs 3x8-12 ea. side
-Captains Chair straight leg swings: 3x35
-BSS BWx12, 50's x12, 70's x8 ea. side

Squat (primary lift):
225x5, 245x5, 255x5, 275x5, 285x5, 295x3, 315x2 

KB swings with band: 80lbs x15reps x5sets, 1:30 rest intervals

Workout 2:

30 mins stretching + rolling legs

Superset x3:
-Pullups: 3x7
-Tibialis eccentic plate lowers 3x5

Superset x3:
-Prone trap flys: 15s 3x8
-Landmines: bar+45 3x5 ea. side

Sled Pushes:
30 sets of 15 yards, varying intensities and rests

Notes:
Back feels very tight and achy. Going to try to avoid fucking with that next few days.
Pullups seem kind of weak but I've gained weight, short rests and I do them with different technique now (scaps locked rather than dynamic)
BSS absolutely brutal as always

Gonna log my training daily for a few weeks to get feedback. Tournament is in exactly 14 days, hopefully with the magic of CLA, good calorie monitoring, IF fasting and some hard fucking workouts I can at least be 185. Carrying a bunch of creatine weight too:

4/8
BW:194 (probably around 12-13% BF)
cals: 2590 (not great)

Workout 1:

Core Circuit:
-RKC (forced anterior pelvic tilt) plank +35lbs: 3x25-35 secs
-Side Plank with leg raises +35lbs: 3x25-35 secs ea. side
-Deadbugs: 3X20

Superset:
-DB chest press: 50's 2x8, 60's 2x8, Clap Pushups x10
-Traps: 180 3x12

Superset:
-Alternating backwards lunges (primary lift): 6 sets up to 225x12
-Calf Hops: 6 sets up to 225x15
-BW ankle bounces: 4x15

Freemotion calf raise:
300x15, 320x15, 340x15


Workout 2:

5-0-10-0+40Y shuffle shuttle +sprint finish. 3 sets (5 min breaks between sets) of 6 reps (25s jog back between reps)

Notes: Backwards lunge inconsistent, sometimes weight is lifted with the back leg, sometimes with the front leg. I've been overeating a lot, really need to calorie count every day.

You doing any rolling? Some thorough rolling of the muscles around the painful area might help work out some kinks
Try working in some IT band stretches too, that gets really tight and from the way you described your injured area sounds like it could be contributing to your problem

Almost definite lateral meniscus tear for about ~3 weeks now. Currently waiting for my insurance to clear my MRI. This whole process is taking forever, and recovery not looking hot. After around 10 days of resting my knee, went full retard today and played some Ultimate convincing myself I would take it easy. If I have to get surgery I'm out for what looks like the most promising season for my college team. Fuuuuuuuck.

Classes have been keeping me super busy, but what do you all think I should focus my training on?

Training I'm currently doing that I'm pretty sure is safe:
-Core+Upper body
-Hip Flexors
-Throwing

I have concerns about some training I'm considering doing:
-Glutes,Adductors, Internal Rotators of both legs: none of this stuff crosses the knee joint so hypothetically I should be able to work these muscles without irritating the inury but I'm not sure which exercises to do and how much they will actually help build athletic quality (for adductors and rotators)
-Working non-injured leg unilaterally: Don't want to cause imbalance, might set me up for another injury when I recover. But fuck, this is tempting
-Rowing, Swimming, other light conditioning? Worried it might be too stressful on knee (rowing), shift me to slow-twitch endurance> fast-twitch speed (swimming)
-Light intensity footwork/movement pattern training: Don't know how much it will help since it's not at game speed, also not inherently rewarding
-Some kind of dynamic work? Upper body plyos?
-Lots of meditation: I just suck at making this a habit, but if I get it down consistently I think it could help me a lot

The biggest concern about doing a lot training but almost no SPP: my body will adapt to lifting and once I'm recovered I'll be slow again because I haven't been doing any speed,plyos,explosive work or any sort of SPP. These sorts of concerns almost make me think I would be better off not doing anything except the stuff I'm doing now

Calf Raises-
12x3

Do you feel anything from doing bodyweight calf raises? I know most of the forum members that do them load them up pretty heavy with a barbell. I think I started my calf training at 84kgs 3x12 with the balls of my feet on a 12kg plate for fuller ROM, focusing on controlled eccentric.

I feel like since you have a background of sprints which hit the calves pretty hard your calves would already be strong.