Adarq.org

Quote from: acole14 on October 15, 2013, 09:04:47 pm

Quote from: Mutumbo000 on October 15, 2013, 09:19:11 am

Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.

Yeah definitely. You'll probably improve pretty quickly just training by yourself and getting yourself back into sprinting shape. Let me know if you start training with them because I'd be interested in knowing what they do and the times of the other athletes running with the club.

Yeah I looked at the results from last season and there's some pretty fast guys there. No sub-11 or sub-22 but quite a few low 11/22sec runners.

http://www.muac.org.au/

_________________

Haven't trained since Saturday on advice from the physio. I went Monday and last night and he says my joint is getting a lot looser and the pain is certainly reduced. We thought it would be a good idea to avoid heavy loading (i.e. heavy squats, depth jumps, squat jumps) for this week until I compete on Saturday (btw, I'm competing on Saturday ) but he said I could do a light session tonight and see how it feels. Might just do some speed squats and a few SVJs+UB/core.

Quote from: acole14 on October 15, 2013, 10:31:04 pm

Quote from: LBSS on October 15, 2013, 09:37:11 pm

ACHES/INJURIES: right lateral knee tweaking at most flexed point of my normal sprint set-up (?); interior right glute

not sure what was up with my knee. it didn't bother me during running or any kind of moving around, just as i was crouching during the set-up for sprints. cut that bit out of the set-up; i don't think it's necessary anyway and i'm not sure why i do it. will spend some extra time on right upper leg tonight on the foam roller. hopefully it's a passing thing.

That sounds exactly like my recent lateral R knee pain. Sort of a pinching feeling when holding knee in flexed position (especially during crouch start). Is it localised around the tib-fib joint area?

yep, sounds about right, actually. did a couple of bw squat holds and it didn't bother me then. no idea what could have precipitated it, all i did this weekend was walk around every day and dance a lot on sunday night.

Yeah mine doesn't really hurt squatting either, except maybe a little twinge when going back up. It's a unilateral loading issue apparently. My physio said the joint itself just gets stiff due to uneven loading during things like sprints, squats, jumps (i.e. all the things we do all year round) and it just builds up over time. He's been treating me by directly working on the joint similar to the knee fix in Supple Leopard where you work the back of the knee with a ball with the knee in a flexed position, pull your foot towards you and rotate your feet. Seems to be helping. Taping, ice, heat, voltaren doesn't really do anything, just have to loosen and free the joint. There's nothing structurally broken, so you can probably just keep training normally but I've been holding off on heavy loading stuff (squats and depth jumps) the last week to see if it improves.

Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.

Friday October 11 2013

BW at 172-174lbs.
Energy is very good, body feels great.

warmups+ jumps

Squats:
(Warmup) 225x3 275x2 315x1 365x1 405x1
(Worksets, banded) 335x5 x5, x5 x5 225x3(speed)

Paused calf raises:
640lbs: x8, x8, x8 (superset) 450lbs x15.

Hypers:
25lbs x12, x10, x10.

Various lunges.

Back/biceps/shoulders and core junk.

15 minute shooting cool down. Dropped that heavy top warmup, workout felt.great. Need to be more disciplined sleeping though, got 4 hours last night and I was getting 6ish.

You got any vids of your squat? That is pretty impressive for your BW.

So that's a 10ft ring, your reach 7'5'', looks like your ~7'' above the ring (full hand)...38''? You should get a good estimate and post on the rankings thread. Nice job scoob! You're not far away, and unlike in the past, I'm 100% confident that you can go get those last few inches. You might even be able to dunk now if you can grip the ball well or catch a lob.

So after running on Sunday the lateral knee "pain" was back. I say "pain" because it didn't really hurt much, just a discomfort more than anything. It was most noticeable at around 45-90deg of weight bearing knee flexion (i.e. didn't hurt when extending and flexing the leg w/o load). Not quite as bad as previously but still there. I could pinpoint the exact tenderness to a spot where the tibia and fibula join. Just decided to bite the bullet and get it checked properly by a physio, found one nearby that wasn't too expensive. He did all the structural knee tests on both knees and said I was fine, no obvious cartilage or ligament damage. After a few more tests he decided it was proximal tibiofibular joint pain, which apparently is a pretty rare and often missed cause of lateral knee pain. Turns out the tender popliteus muscle I discovered a few weeks ago was an indicator. He did some pretty intense trigger point work around the joint and it feels a lot better now. I'm gonna see him a few more times to get it ironed out but I think it will be a minor thing now I know what it is and I can keep working at it.

Physio said I should keep doing what I'm doing but cut out depth jumps and jump squats for this week until I see him again. So I'll just add an extra week onto this block (provided this goes away quickly of course).

Gym:

Foam roll warmup/activation

Plate swing: warmup, 1x8@5kgs, 2x8@10kgs, 1x8@15kgs

RDL: Warmup, 3x3@120kgs

TKEs: 2x20/leg@15kgs

UB, core

BW: 78kgs

Following on from the plate swing discussion, I tried using the smaller 10kg plate which I can hold horizontally and control better at the top. Not surprisingly it felt a hell of a lot better and more like a true KB swing. The 15kg plate is just too awkward to hold comfortably and I have to take a stance that is too wide so I don't smash my legs on the downswing. Maybe I should buy my own 15kg KBs...

Track:

800m jog, dynamic warmup

5x50m

3x120m

2x10 pogos and tucks

2x5-6 DL bounds for height

Core stuff, pushups

BW: 78kgs

Pretty good run, felt pretty fast for the 120s, didn't time though.