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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?

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.

just signed up to run in an indoor all-comers meet in january or february. there are three and it's cheap to sign up so i went ahead and booked myself into all three because i don't know what my schedule will be like then. i didn't realize until after i signed up that it's not FAT, which is annoying, but it'll still be fun to race.

right on. i'm gonna try the ball thing again, thanks for the tip.

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little during squats
MENTAL STATE: tired

- warm up

- submax SLRVJ and a couple of DSVJ
just some dudes shooting around on the court so i joined and did some layups and a few short-approach rim jumps. the rim is lower than 10' for sure, i could make it touch it off two feet without a huge effort.

- squat 315 x 1; 295 x 1,1
holy shit this felt heavy. 315 was near max tonight. fuck.

- OHP 75 x 5; 85 x 5; 95 x 9
lol. weak.

- pull up x 5,5,9

- decline sit up @18lb bar x 10
t0ddday showed me this exercise. get on the decline bench, get someone to hand you the bar, put it behind your neck (HBBS position) and do full-ROM sit ups.

- jump approach progression
another t0ddday-based thing. start with SVJ, then do a (true) DSVJ, then a one-step DLRVJ, etc. until the added step doesn't help anymore. stopped myself at one-step and kept intensity low. tomorrow morning will be first pre-work jumping session.

- stretch

sucking on the squats i'm sure is just a function of not having squatted in more than a week and only three times in the past three weeks (!!!!!). being sick blows. otherwise, good workout. should measure the rims.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left calf, left glute; no knee pain, though! 
MENTAL STATE: okay, early afternoon is sub-optimal training time. legs felt heavy

- warm up

- 1-2 jumps x some

- sprint 55m x 5
7.8, 7.8, 7.7, 7.7, 7.8 -- this was awful, very slow and felt it. i'm straining too hard somehow. on the plus side, no knee pain whatsoever during set up. there was a bit of a headwind but still.

- SL bound x 20m/12, whichever comes first
L better than R because i can keep the cycle going the whole time, R i lean forward too much toward the end and lose the cycle. but fewer steps/greater distance for R.

- tempo 150m x 1
calf and glute were like, uh, no, that's enough. no point in inviting cramps.

- stretch

for the 55m in january i think i can shoot for 7.2. t0ddday definitely motivated me to focus on speed and jumping rather than gym stuff, he's right that i'm probably strong enough to dunk right now and my deficiencies are in speed, power and movement efficiency. especially movement efficiency.

MASH'ALLAAAAAAAAHHHH!!!!!!!

the forum is back

Good news about the knee. Did that exercise I suggested seem to help?

i guess, hard to say.

10/21

MORNING:

- warm up

- SVJ x 3

- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.

- stretch

EVENING:

- warm up
so tired.

- broad jump x 4
~12 yards

- DL bound x 4,4,4
same or worse as broad jumps, bad

- SL bound x 12,12,12

- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.

- stretch

slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.

10/22

WEIGHT: 173.5

- warm up

- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.

- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8

- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.

- stretch

- decline sit up 15 x 10; 25 x 10

10/24 (today)

wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired

- warm up

- broad jump x 4
bad, more than a foot shorter than low-normal day.

- DL bound x 4,4,4
bad but better than the broad jumps

- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5

- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m

- stretch

mediocre workout, not least i think because it's cold out.

praise the lord.

The more I look at this log the more I think that LBSS would be the best served doing longer distance sprints (200-400m). It's maybe the one thing he has never done consistently.

Because it teaches what he's not accustomed to: being explosively isometric. Everything that depicts this ability is bad for him: sprinting, one leg jumping, bounding etc.

He's good at generating strength, mediocre at expressing power and bad at managing isometric explosiveness (where you just lock out your muscles very quickly and create a stiff lever).

I couldn't agree more with Joel here:

http://www.just-fly-sports.com/long-sprinting-for-reactive-vertical-power-part-i/