Date: 05/09/2023
Soreness: where do I start - Both Quads, Side of Quads, Hips near groin and outer hip near the bone, hamstring, especially left hamstring little sprained from a drill lol, glutes a little sore, these were sore when doing warm ups probably from the 60m all out sprints, put my morale down to train.
Condition: It was very hot, but not as hot as Sunday, but still hot. Got to the gym/track 5:50pm and finished at 7:50. Couldn't finish workout because sprained left hamstring
Warm up
bicycle
activation and mobility stretches
sprint drills warm up - legs already feeling fatigued and quads starting to complain
skipping for distance but you have to withdraw the leading knee back before the next step really strained my hamstring, but not injured just you feel the pain when you do the drill
Workout
sprint float exercise
- accelerate 20m, maintain 20m, float 20m and then decelerate 10m x 3 increasing intensity
single leg tuck jumps without shoes on grass - these are the focus for me
- 2 x 15 each leg
sled sprints on grass
- 2 x 10m @20kg plate on sled
- 1 x 30m @10kg plate on sled - could only do one as I could feel it in my left hamstring upto 30m
skipped quad work as quads already very sore for some reason, not the sled, before it too
isometric calf work, single leg on tip toes at quarter squat holding 20kg dumbbell in each hand
- 2 x 25 seconds @20kg dumbbell in one hand
bent over dumbbell rows
- 2 x 7 @25kg dumbbell
cool down
stretch carefully
heat balm on hamstring at home