Adarq.org

Date: 21/11/2021
Soreness: quads and glutes

Condition: 10:30am got to the gym, mid morning coldness and cold wind turned to a slightly warm late morning and then got cold again mid afternoon. Track was dry so brought my flats in for the sled session and recorded my contrast sled work.

Warm up
   dynamic mobility work followed by stretches after

   sprint drills

   light sprint starts

Workout
   10m Contrast Sled Work
      - 3 x 10m sled drags @35kg - followed by unloaded run after each set with a 1 to 2 min rest between

   30m sled work
      - 2 x 30m sled drags @15kg - followed by unloaded 20m flys (30m acceleration and 20m flys)

   went inside to the gym to do some ab work

   crunches with weight plate 5kg behind head
      - 1 x 25 @5kg plate

   leg raises w/ 5kg dumbbell between leg
      - 1 x 10 @5kg dumbbell

Cool down
   stretch

Comment
Good session, got colder later into the session so nose blocking up and ears opening up. I also realized I have been doing contrast training wrong, I used to do entire reps and sets of heavy lift or drags and then after rest do unloaded or dynamic workout full set and reps, a session of its own rather than 1 straight after the other with a minute or so rest before.

Video of my contrast sled session, its funny that I have good form during the sled but when unloaded my technique turns bad, i'm not driving feet back fast enough its like i'm just landing on each step then pushing.

<a href="http://www.youtube.com/watch?v=Ho4bDsXGzfs" target="_blank">http://www.youtube.com/watch?v=Ho4bDsXGzfs</a>

still seeing your legs a bit bent even with the sled, instead of full triple extension

Date: 25/11/2021
Soreness: glutes, quads

Condition: very cold outside so hard to focus on the light sprint starts. got to the gym at 5:30 and finished at 7:15pm.

Warm up
   mobility and activation stretches
   light sprint starts /w bands and /w/o

Workout
   step ups
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg
   Note: contrasted with strike down on a low box and then using that to jump up and land on a higher box to increase elasticity of hip recoil action.
      - 3 x 5 each leg - need some more practice to use the drive down as i sometimes drive it down a little slow until it touches the box and then jump up using both legs instead of that one leg, but some successes too.

   Single leg hip thrust
      - 1 x 5 each leg @bw
      - 3 x 5 each leg @30kg dumbbell
      Note: Contrasted with hip hang snatch
      - 3 x 3 @30kg

   bent over rows barbell
      - 1 x 5 @30kg
      - 2 x 5 @50kg

   hanging leg raises
      - 1 x 10 @5kg dumbbell between feet

   cable reverse crunches
      - 1 x 5 @25kg
      - 1 x 15 @60kg

   Side bends
      - 1 x 10 each side @20kg dumbbell
     Note: slight pain in the back left hip bone when holding dumbbell on left hand, also have history of pain in that area since I been stretching my back rotating upper body keep lower body stationary, but not too painful to be a concern.

Squat not working for me, it just keeps on reigniting the hip injury (can't think of the right word of waking my injury up), which my hip is half way to strain where I can feel it tight and it is sore when knee extended and hip flexor is contracted or when hip extended and leg extended fully back feel tight. So will have to stick to 1 month or 2 of full squats 2 weeks alternate and then switch to half squats.

Also yesterday I my index finger skin the side near the base got trapped between the weight plate hole and the bar that it made the blue vein that is running at the side of the index finger which is visible go dark blue and very pronounced then reddish purple and now it is sore, but colouring has gone down, sore to touch like a cut and 2 small light purple blotches on either side of the vein within the lower section of the index finger. Was very sore when under cold water.

regarding your hip, it could be the TFL.
Have you looked into releasing and stretching it?

It's a pretty common problem. Caused me a lot of pain on the right side, couldn't even squat for a while, all good now

I'm not sure but hopefully that is the problem and it can be resolved.

Can you recommend something about how to release and stretch it.

I have this problem since around 2013 I think and have a history of FAI, which I have did some distraction work but it didn't really alot, maybe slight release but not fully gone.

I made mistake my hip hurts when knee is bent like sitting on the floor and I have to get up and therefore contracting my hips so I hold stuff to get up to avoid any more stress on the hip and the pain of 6 out of 10

the TFL runs from the hip bone, side pocket area down to the IT band, it pulls on it

You can release it by pressing a massage ball against that area while standing against a wall, it should hurt if it's tight.
Run the ball from hip down to IT band.
And then lie on the ball when you want more pressure
Mine took 2 weeks everyday for a few minutes, before it stopped hurting....




There are several ways to stretch the TFL, as it has many functions
pull the thigh forward as a hip flexor, outwards and rotate the leg inward
So a full stretch is by doing the opposite of all the above at the same time

Leaning against a wall, bench, railing, or similar, lunge and pull the leg, straight behind you like a hip flexor stretch, but pulled towards the opposite side, with feet rotated outwards, while leaning your torso to the opposite side as well

Like this but keep feet pointed down to the floor and rotate outwards, and leg goes diagonally behind you
Not unlike a penultimate leg push in a running jump




another, but I prefer to use the top leg's foot to press down against the side of the bottom leg


also that Yoga sit where you place the legs ontop each other when cross legged

Date: 05/12/2021
Soreness: none

BW: thursday I checked it was 72.4kg but the scale at home is showing 70kg.

Condition: It was raining mist and I woke up at 10am, had to run some errands at home till 12:10 pm and then left for the gym, which takes 20 mins and cramp in 30 min speed session as gym closes at 1pm. Took my spikes as it was going to be slippery.

Warm up
   quick warm up
      - leg kicks hamstring stretch
      - walking quad stretch
      - hip stretch lunge position

   quick sprint drills
      - a walk x 10m
      - a skip x 10m
      - a run x 30m - could feel it in my achillies as I was doing the drills in spikes

   3 x sprint starts 10m

Workout
   2 x 30m sled sprints

   2 x 30m unloaded sprints

Cool down
   stretch

Comment
It was a good quick compact session, the runs felt good and the form felt like it was coming along but can only really tell if recorded. But I managed to do a good amount within 30 mins including quick warm up.