Adarq.org

Well i've def injured myself. I forced myself to trian through it because A). its my team and B). if i dont play how can i expect others to play? Went by the after hours clinic after the game but they wanted $70 to see the GP. Fuck that. I told them I didn't need to see a doctor just a nurse to bandage my chest but they don't allow that. So went by the pharmacy and picked up some stuff. Will tape myself up and then rest all week. Aint nobody got time for this injury - it's a bitch to heal and last time I had to rest completely for weeks before it healed up. FML. Just when I needed to turn training up to 11 I have to pull back because of this!

Oh forgot to mention, I only attempted 1 dunk today. No warmups, landed a nasty one hand SVJ. Then I didn't try dunking again because I didn't wanna worsen my intercostal injury.

^Why I don't bench more than 2 months out of the year.  Pec tears are terrible and crop up at weird times once you get them.

The best way to rid yourself of the endurance issues you have during the 100m is by doing 100m's.  Everyone has endurance issues during 100m.  It's part of running 100m

I didn't realize you were training in a park, I thought you were on a track training the competitive sprints.   30m sprints will largely test your reaction and initial part of your acceleration.  But since reacting to your watch doesn't translate too well to the track then they really only test the initial part of your acceleration phase.  I don't favor them because athletes tend to develop bad habits when training only for the 40 yard.   They were popularized from American football, but if you watch american football you would see the guys who kept track up in college (Jacoby Jones and Trindon Holiday) outrunning everyone else in the playoffs and DeAnthony (who trained with our club in LA!) flying by everyone at Oregon.

Track will get you faster to 20m, 30m, 40m.... Whatever meters.   Running only 30m is like only doing squat singles.   The shorter you test yourself in the more you will be training your ability to cheat slightly and less your ability to actually get faster.

Since you have body composition goals I would strongly suggest you run longer tempo.  Running 30m or even 60m isn't going to lean you out much.  But running 150m+ repeatedly will get rid of all the fat on your body. 

I guess after training hard for the last 12 months or so, this is the first week off i've had. and my knees are happy everything feels good and rested. It might even do me good. I hope I dont get too fat though from being inactive.

IMO this is the hardest part about dieting/maintaining leanness.  Like I have been stressing, with proper tempo work and high-workout capacity you can become/maintain very lean without restricting calories much.

Additionally, it's not that hard to eat clean when you running quick times on the track, throwing up big weights, and looking great.  If you run a couple season PR's in the morning and then get in the weight room and kill some squats that afternoon, when you go out with your girl that night it only makes sense to say "I'll take the grilled Salmon".   Poor quality food doesn't even seem right for the well oiled machine you are.

The problem is when the activity falls off.  Those little injuries/or life/work events where you don't/can't train for a week.  You forget that you are the pinnacle of fitness and ice-cream doesn't sound horrible anymore.  Without the positive feedback of training and improving/maintaining excellent body composition it becomes easier and easier to fall off the wagon...   Then a two week injury gets accompanied by a few lbs of fat gain which causes some more injuries and your season goes...

Don't let this happen!  The hardest thing is when your inactive you actually should eat CLEANER than when you are training heavily.  If you can master this you will be healthy for the rest of your life.   There will be times we can't train whether life or injury, and as you get older dealing with these times correctly is probably more important than your actual training.

Don't let this happen!  The hardest thing is when your inactive you actually should eat CLEANER than when you are training heavily.  If you can master this you will be healthy for the rest of your life.   There will be times we can't train whether life or injury, and as you get older dealing with these times correctly is probably more important than your actual training.

Damn, yea better avoid that.

I feel good today. I might do some very light sets with front squats, i did 6x20 just now and it felt ok. No discomfort. I think front squats might be my best friend now. Because I remember last time I got this injury, I couldnt backsquat (it stretches out the pecs). Lets see, will add a bit of weight and see how it goes.

Update on injury:

Good training session today after the week off for healing.

Thank you so much Lance for the guidance as usual, you're a legend. I'm so fortunate that you advised me to watch the upper body work. Left to my own devices i definitely would have done some upper work by now and disturbed healing. But front squatting is fine, so i'll be focusing even more on them than I usually do. Want to end feb sub 75kg while squatting 105 or more for 5 reps.

Todday: Longer sprints were awesome. I felt better and better each one I did. So much so, it feels like i'm perfectly healed now! But I will still avoid upper work til next week. And I didn't dare do any jumps or shooting. I figure I'll make sure i'm fully healed first. It shouldn't take too long. But yea i'm all in with T0dday's plan of doing longer sprints to bridge my body comp & athleticism gap. I'm a little skeptical to start with because everything I know about this bodycomp stuff comes from Kyle Macdowell and he's never really talked up track work for aesthetics. He actually forbids sprints because  he says it means you have shitty leg sessions in the gym. But i'll give it a try anyway.

Also quick shotout to coges, thanks for putting me onto Anthony's stuff again. I discovered it last year but it's timely rediscovering it again now when I'm getting myself ready for basketball.

Re basketball team:  I had some bad news earlier, our point guard flaked and he's dropped out. Which would leave my team completely dead in the water. But fuck him - i've got way better court vision and passing ability than him anyway - i'll work hard on my dribble and passing and play PG - it's always been my dream anyway. I just need to prove it to everyone else that I can get the job done and well.

TLDR: I need to improve my conditioning and athleticism via a heavy diet of front squats + 60-120m sprints for the next 42 days while getting myself quickly into basketball shape for the tournament i'm counting down to.  Priority is to heal from injury, regain my lifts to where they were and then become athletic before the deadline.

You're right. And knowing when to go against Kyle is something I look forward to in life. It means i'm pushing beyond the envelope of what is the realm of the average guy and someone who trains more seriously towards being an athlete.

Quote from: LBSS on February 15, 2013, 10:54:16 am

kyle's main audience is people whose primary concern is aesthetics.

Don't know who Kyle is but IMO people who train primarily for aesthetics rather than performance end up looking like the train only for aesthetics.  Which to me is a rather unaesthetic look.

kyle is lyle mcdonald.

This is kinda incredible so i'm going to log it. Woke up feeling really refreshed, no aches, no pains no DOMS. I usually have sore knees at the least. And my right hamstring always hurts pretty much all the time.

Wonder what I did differently yesterday which made recovery so good overnight. Mystery to me. Usually i'd be struggling to get out of bed on monday. Maybe i've just become adapted to basketball now.

For the record I had a small bite to eat before training. 2 icecream cones from mcdonalds on the way home from training. And I didn't drink any water during basketball even though it was a hot 38C or whatever it was yesterday. Came home had a lot of water. Felt really nauseous for some reason, needed more carbs I guessed. Had usual dinner of chicken, roti, a mango, and a protein shake. And big bowl of icecream before bed.

Even my injury feels ok but yet I was worried because driving home it hurt to hold the steering wheel with my right hand (while im eating my icecream lol).

Maybe the longer sprints I did on friday helped strengthen my legs up or something. I have no idea, but i'll take it..