Adarq.org

20160513  My Glute is Sore like it was dipped in acid

8 to 9 years of training, I thought i experienced it all..
but I am wrong.

my glute is so painful today it is not funny.
I guess it might also due to that slight COLD virus my body is fighting against.

Body ache and lower back ache is... not new to me... but my Glute.
holy mama

I hope it is a good thing....

it must be the HIIT thing that Fired up my Glute like never before..

Definitely the HIIT.

The question:
Dear fellow vert trainers,

I would like some advice in scheduling/planing ... As i plan to do the following weekly.

- 2 x jump to rim x20 1hr (lunch or morning but prefer lunch as my cns sucks at 8am)
- 2 x olift toward 5x5 squat 45min (morning only)
- 2 x hiit 100m x10 1hr (morning or lunch, prefer morning)
- 2 x upper body circuit 45min (lunch only)

Per week.
2 time slot avaliable per day. Morning and lunch.
If u were me, how would you spread them out to avoid overtrain and be effective?

I have decided to quite my basketball team and fully focus in trying to dunk on 10'.

I mean, at 168lbs... I don know when will be the next time i am as lean as now... May be when i am 70 yrs old and weak?

I need to eat drink sleep vertical with 100 percent focus!

Ur suggestion will he greatly appreciated.

Sun - 10-11am olift to squat is here with my girl singing class
Mon -
Tue -
Wed -
Thu -
Fri -
Sat -

========================
few days later....


So I asked this question to a few person.
- Andy the 44 yrs old dunker
- Olifting Coach
- and Adarq Bro

And there is how they answer: 
(7 1 2 3 4 5 6 are days)

44 old:  7lift/run 1rest 2upper 3jump 4lift/run 5rest 6jump
(Key: suggested to do Sprint after a heavy leg lift, only have 1 upper, and have 2 days rest @7sessions with 2days of 2 session)

Olifter:   7lift/jump 1run/upper 2rest 3lift/jump 4rest 5run/upper 6rest
(Key: suggest to jump after morning lift, rest day before lift for better form development, 3 rest day @8 sessions with 4days of 2 session)

acole14: 7lift 1run 2upper 3jump 4lift 5run 6jump/upper
(key: no rest day, 1 session per day except for 1 day)


Now. i am thinking.
i already started this week with
7 Lifting
1 Morning HIIT + Lunch Upper

now i am seriously thinking.

I guess the Key question to me is..
Do i need a Rest day...

Before... when i have more time and when i am younger, i workout with longer session. 1hr+, I recall i do not need rest day, as I work out like, Upper day Lower day upper day lower day....    later on i have plan like, 1.5 hrs Lifting day, 1.5 hrs Jumping Day rest and repeat.  I still have rest day...

Now... I am waking up at 8am in the morning to have a short 45min-1hr session, and a 45min session at lunch.  Instead of longer session with full rest day... I am stuck with shorter sessions spread out in more days.  At the same time, I am older..with slower recovery, not to mention i have worse sleep, often wake up at 4 or 5am mid night and stayed up for 30min to 1 hr....

Like today Tuesday, I woke up at 5:50am.. and I could not sleep, so i look up this post and thinking what i should do when i wake up in 2 hrs or so.
Last Sunday I did 45 min heavy olift-squat session in the morning and some added core/chest/jumping around when I was at the beach.
Yesterday Monday, I did 30min HIIT run in the morning and Upperbody Circuit at lunch.
This morning....i feel muscle soreness all around, not extreme pain, but is there... I was thinking.. may be I should rest it out.. or may be, i should stretch for an hour may be?   


at the end.. i decided to go do some jogging. slow jog. 30min.  I googled at before i fall back at sleep at 5ish.. about using jog to enhance muscle soreness recovery just to make myself better.

I don't want to overtrain... so i just jog slow.. 3.27km in 30min with avg HR at 147bpm.  Sweat alot even though I am just bouncing fwd slowly.
I will stretch for 45min at lunch i guess (which is now).  Consider this a Active Rest day may be?

still need to finalize my schedule.  Which i should do now... during my stretch  (which is now)

160603  Decided to use this for next 4 to 5 weeks

Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10                               + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch                                                               + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5           + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim

Trying to have better rest before jumping.

it sucks to know that. i am still not able to dunk on that low rim which I dunked before my exam.
I think i am much more fitter now.
at least i am lifting more during my upper circuit, i am able to do push up easier with more reps. and  my core should be stronger now that i had been doing the 4 min variation on captains chair.

however. nothing is being transfer to dunking still.
got to stay consistence.

Jump Rope is what ANDY (44 yrs old dunker) told me to add in my training.
basically is some fast hi rep left right left right consecutive jump followed by Higher knee tuck jump with 2 rope spin.
with the already tight schedule, i need to find out where i should add the jump rope.
(either after HIIT run, or after jumping... can not really do it after those lifting indoor gym.)

160606 Getting Lean, Getting Strong, Getting a warnning
I Plant Left right when i Jump, and i think my Left is stronger than right which might also mean my left foot is shorter than my right.

Recently, i am experienced some dull pain on top of my right knee.
(I usually have soreness on my left knee, where I load up on jump and squat usually.  My left knee Click when i extend it, which i pretty much got use to already)

But now, is my Right, which sort of scare me, as it is something new.the pain is on top of my knee, I usually have pain below the knee ... so this is new to me again.  new pain on new leg... is scary to me.

When i extend my right leg, it is no longer smooth, some minor clicking appear, but that is not my main concern, it is that Dull stiff soreness that prevent my knee from moving.   

First thing when i wake up, my knee is sore, which disappear soon after.  But i am having soreness when every i Bend my knee, such as sitting ATG.
I have to sit down SLOW when i want to do this stretch due to the stiffness and soreness..


I am icing my knee in the office now..and eating glosamine right away
this shxt is scary
I tend to feel the slight soreness during slow down phase of my 100M sprint also...


This is the 2nd week of the so call AFTER EXAM intensive routine.
I consider this as LEANING OUT with Strength Phase.
so I am Aiming to Get stronger while getting lighter.  (meaning lifting heavier and eating cleaner)
Last week was good, I manage to complete all the planned session. and I had been adding weight to my 5x5 squat for 2 constitutive session (10lb each).

Sprinting in HIIT is painless now, no more Core Oblique or Foot pain.. so i am getting better.

Except for the KNEE...

infact, I started to wear my Bauerfeind GenuTrain to sleep yesterday, just trying to keep my knee warm.
I wore it during this morning HIIT 100m run also.
(there was a HUGE thunder storm at 7am... and the rain disappear at 8am where i decide to go run.... after at 9:30 am or so.. the storm return....and raining like hell.  Consider myself lucky... I manage to complete today session.  Lunch upperbody circuit was also completed in 35 min)

Agree with adaqr!
But i am also need to be consistsnce.

I should seriously have a longer term plan.

Heres is a pic from yesterday training.