21 hours after the injury. Pretty swollen. RICEPOT for a couple days.
At least I can do pull ups and 1 legged push ups.
Friday, April 8, 2011
Ankle
21 hours after the injury. Pretty swollen. RICEPOT for a couple days.
At least I can do pull ups and 1 legged push ups.
Thursday, April 7, 2011
speed bump
Wednesday I was feeling pretty tired from jitsu the night before. So i put my work out off till today.
I did Foam rolling, some bottoms up drills, get up activation drills, wind mills and goblet squats no particular order.
Today I felt great and I was going to make some changes to my template. Namely switch in RDLS in and move leg curls to my other day.
Foam Rolling
Stretch
Movement Prep
Rapid Response drills
Broad Jumps 2 x 6 - my distance for these was great. Really felt connected in the speed of hip extension and attacking the ground.
Lat Bounds 1 x 6
On my last rep of Lat bounds the plastic ring I was jumping to slipped when I landed on it. The floor itself was very smooth along with the light plastic ring there was not much friction. I slipped as I was landing and fell awkward on my other ankle. It immediately hurt and the side of it is pretty tight and inflamed. So that was it for the day.
Now I'm Iceing and taking a lot of different stuff to help with the inflammation:
Garlic
Turmeric
Lots of fish oil
Arginine
Glutamine
Drinking Green Tea
A lot of this stuff I take daily just for a while it is going to be in bigger amounts. Along with adequate rest and macro nutrient intake I should be good to go around a week. Just going to take it day by day. I have to make sure that when the acute injury is gone and hte ligaments feel healed to start doing stretching and getting back the ROM.
Lesson learned I need to find a way to secure the rings or just not use them. Just bad luck and another reason why risk vs reward should be considered. I didn't think about those rings slipping. Overall I'm trying to stay positive. This could of been a lot worse so Ill take a couple days off with some active recovery and than start soft tissue work.
I did Foam rolling, some bottoms up drills, get up activation drills, wind mills and goblet squats no particular order.
Today I felt great and I was going to make some changes to my template. Namely switch in RDLS in and move leg curls to my other day.
Foam Rolling
Stretch
Movement Prep
Rapid Response drills
Broad Jumps 2 x 6 - my distance for these was great. Really felt connected in the speed of hip extension and attacking the ground.
Lat Bounds 1 x 6
On my last rep of Lat bounds the plastic ring I was jumping to slipped when I landed on it. The floor itself was very smooth along with the light plastic ring there was not much friction. I slipped as I was landing and fell awkward on my other ankle. It immediately hurt and the side of it is pretty tight and inflamed. So that was it for the day.
Now I'm Iceing and taking a lot of different stuff to help with the inflammation:
Garlic
Turmeric
Lots of fish oil
Arginine
Glutamine
Drinking Green Tea
A lot of this stuff I take daily just for a while it is going to be in bigger amounts. Along with adequate rest and macro nutrient intake I should be good to go around a week. Just going to take it day by day. I have to make sure that when the acute injury is gone and hte ligaments feel healed to start doing stretching and getting back the ROM.
Lesson learned I need to find a way to secure the rings or just not use them. Just bad luck and another reason why risk vs reward should be considered. I didn't think about those rings slipping. Overall I'm trying to stay positive. This could of been a lot worse so Ill take a couple days off with some active recovery and than start soft tissue work.
Tuesday, April 5, 2011
Cricuits and Jitz
30 on 15 off x 7 rounds = 5:15
24KG 1 Hand swing Left
24KG 1 Hand Swing Right
Burpees
MB rapid response slams
Planks
Swing Left
Swing Right
3 rounds, Felt good, HR got up in the 180s and Recovery at the most took 2 mins or the least was 90 seconds to get to 65% Max HR.
This evening I got to do some jiu jitsu. Really fun rolling sessions and got a great work out.
Big Lift day tomorrow.
24KG 1 Hand swing Left
24KG 1 Hand Swing Right
Burpees
MB rapid response slams
Planks
Swing Left
Swing Right
3 rounds, Felt good, HR got up in the 180s and Recovery at the most took 2 mins or the least was 90 seconds to get to 65% Max HR.
This evening I got to do some jiu jitsu. Really fun rolling sessions and got a great work out.
Big Lift day tomorrow.
Monday, April 4, 2011
Good training day
Orthostatic score was 8 today. Body felt great so I knee a good training day was coming.
Foam Roll
Static Stretch
Dynamic Warm up
Squat Jumps 2 x 5
Squat Cleans 95x5 135x5 155x5x2 - Good alignment
A1. Towel T spine extension 6x10 second holds
A2. Front Squat 95x5 135x5 155x5 175x6 - keeping the volume low this week, next week Ill ad more sets when if I feel I don't need as many correctives. I'm trying to keep every set crisp and these felt great. Harder to keep great form than it was on my leg.
A3. Goblet Prys 6x15 second holds- This position is feeling more and more natural. Keeping my spine up was easy, I just had more tightness in my adductors that I need to roll out
B1. Chin ups BW x 8 25 x 8,6,8 BW x 8
B2. Swiss Ball roll outs 3x10
C1. SL Squats with 15 pound DBs and Blue Mini band for RNT 3x6 - These were hard but form was good. Keeping the arch in the foot is key
C2. Ring Row BW 2x8 45x6 35x8 BWx8
C3. Ring Fall outs 3x10
ESD - Decided to work on some change of direction, Its been a while
Load n Lift Patterning 1x5 Each Leg
Cross over Alternating each side 2x5
Crossover to 10 yd sprint alternating each side 2x5
Pop up to 10 yd sprint 8x - These were hard but they felt better. I gotta keep my good pillar core during the sprint though and not fall into back arch. It has to happen intrinsically though.
I was surprised that this ESD really got my HR up and I was worried I would not get enough condition from it.
It has been over 3 weeks since I did any weighted vertical or horizontal pulling. I was excited to get back into the rhythm of training. I feel good about my front squat. Keeping focus on retracing the shoulder blades along with the mobility drill is really helping the position. Only problem is the bar really goes into my throat. Probably another week or two before I start hitting them hard. I think I'm just always going to keep the reps at 6 or under anything more and form starts to break down.
Tomorrow: Metabolic circuit in the morning and some Jiujitsu at night.
Foam Roll
Static Stretch
Dynamic Warm up
Squat Jumps 2 x 5
Squat Cleans 95x5 135x5 155x5x2 - Good alignment
A1. Towel T spine extension 6x10 second holds
A2. Front Squat 95x5 135x5 155x5 175x6 - keeping the volume low this week, next week Ill ad more sets when if I feel I don't need as many correctives. I'm trying to keep every set crisp and these felt great. Harder to keep great form than it was on my leg.
A3. Goblet Prys 6x15 second holds- This position is feeling more and more natural. Keeping my spine up was easy, I just had more tightness in my adductors that I need to roll out
B1. Chin ups BW x 8 25 x 8,6,8 BW x 8
B2. Swiss Ball roll outs 3x10
C1. SL Squats with 15 pound DBs and Blue Mini band for RNT 3x6 - These were hard but form was good. Keeping the arch in the foot is key
C2. Ring Row BW 2x8 45x6 35x8 BWx8
C3. Ring Fall outs 3x10
ESD - Decided to work on some change of direction, Its been a while
Load n Lift Patterning 1x5 Each Leg
Cross over Alternating each side 2x5
Crossover to 10 yd sprint alternating each side 2x5
Pop up to 10 yd sprint 8x - These were hard but they felt better. I gotta keep my good pillar core during the sprint though and not fall into back arch. It has to happen intrinsically though.
I was surprised that this ESD really got my HR up and I was worried I would not get enough condition from it.
It has been over 3 weeks since I did any weighted vertical or horizontal pulling. I was excited to get back into the rhythm of training. I feel good about my front squat. Keeping focus on retracing the shoulder blades along with the mobility drill is really helping the position. Only problem is the bar really goes into my throat. Probably another week or two before I start hitting them hard. I think I'm just always going to keep the reps at 6 or under anything more and form starts to break down.
Tomorrow: Metabolic circuit in the morning and some Jiujitsu at night.
Saturday, April 2, 2011
Orthostatic score was 14 today
Foam Rolling
Stretch hamstrings.
Get up drills for 20 minutes, wrist rolls, neck rolls, arm bars
A1. 1 arm KB Rows 16x8 24x8x3
A2. Goblet Squat prys 16kg 4x20 secsonds
20/10 x 10 sets = 1 round
1 arm kb swings(alternating) 16kg
3 rounds. Felt good, just wanted to get MY HR up and be outside.
Foam Rolling
Stretch hamstrings.
Get up drills for 20 minutes, wrist rolls, neck rolls, arm bars
A1. 1 arm KB Rows 16x8 24x8x3
A2. Goblet Squat prys 16kg 4x20 secsonds
20/10 x 10 sets = 1 round
1 arm kb swings(alternating) 16kg
3 rounds. Felt good, just wanted to get MY HR up and be outside.
Friday, April 1, 2011
Evolving Your Template
I think its important to dial in a good template's for yourself, stick with it and make small improvements toward being more efficient and synergistic. Once you find something that works for your the next step is to find ways to make it better. You also learn how your body reacts to certain changes.
I also recommend writing little notes to yourself in your work out log when you do your exercises. Leave room to write comments on what you did good and what you can improve, if anything stands out. Its helpful for several reasons. The act of writing down a correction on paper, requires absolute intent. This will keep it fresh in your mind for the upcoming set and a lot of the time corrections are more about attention to detail. However it could also make you aware of a restriction . This can get you thinking of mobility or stability work you can sandwich around that exercise that will fix the flaws in technique.
Ill give an example.
Let's say we are doing a Single Leg Romanian Dead lift(SLRDL). You notice when are the bottom of the exercise your toe externally rotates. You make a note of it in your log and try to correct it with attention and focus in the next couple sets. You notice it still rotates out. This could tell you of a tightness somewhere. With some deduction, you narrow the problem down to be a tightness in the lateral hamstring of the standing leg. This isn't always the case when this happens in this exercise but for the purpose of hte example it is.
So with this information you decide to complex a Lateral Hamstring Stretch for 4x 7 second holds each leg before every SL RDL set. With mobility and attention the external rotation of the foot goes away over time. This is putting stability(strength) on top of the mobility you gained from the stretch, prior to the set.
I put up this video of the stretch:
Joe Sansalone showed me this stretch. I have also seen it on Mike Boyles FSC 3.0 DVDS.
Some ques for this:
Keep the toes pointed up or even slight rotated inward for more of a stretch.
Keep the ankle dorsiflexed
Flex the quad to relax the hamstrings even more
Bring the hip of the standing leg towards the knee cap of the stretching leg. All the movement should come from the hips and the shoulders only move as far as the hips
Pack the neck.
This is a great way to program good neural patterns for the brain. Some of the exercise and corrections that have worked for me:
Front Squat
Valgus problem: mini band in and outs or mini band squats with ball
Ankle Mobility problem: Ankle Rocks on wall , Leg swings, Calf Stretch
Ass tuck at the bottom problem, the technical term : Quadruped Hip Rock stretch.
SL Squat
Valgus problem: mini band in and outs
BB snatch
Shoulder mobility problem: Ys between sets, Soft tissue work with spike ball on lats and under arm.
RFESS
Tightness form Adhesion in hip flxers of back leg: Spikey ball to work out knot followed by hip flxr lunge stretch
Sprinting
To much arch in back: make sure the hips have enough mobility to get good extension . Also throw planks in the mix to reinforce a tight core.
KB Swings
Not enough hip extension or pop in at the top: Hip flxor stretch and or Glute Bridges
Another improvement I had made is to really work on monitoring my recovery and how the CNS is responding. I've been mulling over different methods of how to do this that are easy to do and consistent.
I settled on the Orthostatic Heart Rate Test. My specific protocol is as soon as I wake up and piss, lay supine with HR monitor on. Monitor my heart rate and try to relax for 3 minutes, I try to nail down the average HR in those 3 minutes. On the 3 minute mark I slowly get up I record my peak HR jump at 3:15. Than I wait till 4:15 and record the number. I subtract the HR 3 minute average from my 4:15 mark, this gives me a rough idea of what kind of state my central nervous system is is. They say anything outside of 10-15 beats means you haven't full recovered from the last training session. With this you should adjust the days training accordingly. I've put it into a spread sheet to start monitoring it. This only really works if I have previous data to compare to. My goal is to do this every morning to get a more accurate picture of how my body recovers and responds from the stress of training. Whatever protocol you choose for this is up to you, however it needs to be consistent in several ways. The testing procedure itself has to be the exact same, inconsistency can give false results. Also everything you do prior to that test should be about the same. As far as time woken up before the test, activity and actions you have done. This can be impossible to some extent if you do it later in the day. This is why I will do it right after waking up.
Post some of your evolutions in the comments.
I also recommend writing little notes to yourself in your work out log when you do your exercises. Leave room to write comments on what you did good and what you can improve, if anything stands out. Its helpful for several reasons. The act of writing down a correction on paper, requires absolute intent. This will keep it fresh in your mind for the upcoming set and a lot of the time corrections are more about attention to detail. However it could also make you aware of a restriction . This can get you thinking of mobility or stability work you can sandwich around that exercise that will fix the flaws in technique.
Ill give an example.
Let's say we are doing a Single Leg Romanian Dead lift(SLRDL). You notice when are the bottom of the exercise your toe externally rotates. You make a note of it in your log and try to correct it with attention and focus in the next couple sets. You notice it still rotates out. This could tell you of a tightness somewhere. With some deduction, you narrow the problem down to be a tightness in the lateral hamstring of the standing leg. This isn't always the case when this happens in this exercise but for the purpose of hte example it is.
So with this information you decide to complex a Lateral Hamstring Stretch for 4x 7 second holds each leg before every SL RDL set. With mobility and attention the external rotation of the foot goes away over time. This is putting stability(strength) on top of the mobility you gained from the stretch, prior to the set.
I put up this video of the stretch:
Joe Sansalone showed me this stretch. I have also seen it on Mike Boyles FSC 3.0 DVDS.
Some ques for this:
Keep the toes pointed up or even slight rotated inward for more of a stretch.
Keep the ankle dorsiflexed
Flex the quad to relax the hamstrings even more
Bring the hip of the standing leg towards the knee cap of the stretching leg. All the movement should come from the hips and the shoulders only move as far as the hips
Pack the neck.
This is a great way to program good neural patterns for the brain. Some of the exercise and corrections that have worked for me:
Front Squat
Valgus problem: mini band in and outs or mini band squats with ball
Ankle Mobility problem: Ankle Rocks on wall , Leg swings, Calf Stretch
Ass tuck at the bottom problem, the technical term : Quadruped Hip Rock stretch.
SL Squat
Valgus problem: mini band in and outs
BB snatch
Shoulder mobility problem: Ys between sets, Soft tissue work with spike ball on lats and under arm.
RFESS
Tightness form Adhesion in hip flxers of back leg: Spikey ball to work out knot followed by hip flxr lunge stretch
Sprinting
To much arch in back: make sure the hips have enough mobility to get good extension . Also throw planks in the mix to reinforce a tight core.
KB Swings
Not enough hip extension or pop in at the top: Hip flxor stretch and or Glute Bridges
Another improvement I had made is to really work on monitoring my recovery and how the CNS is responding. I've been mulling over different methods of how to do this that are easy to do and consistent.
I settled on the Orthostatic Heart Rate Test. My specific protocol is as soon as I wake up and piss, lay supine with HR monitor on. Monitor my heart rate and try to relax for 3 minutes, I try to nail down the average HR in those 3 minutes. On the 3 minute mark I slowly get up I record my peak HR jump at 3:15. Than I wait till 4:15 and record the number. I subtract the HR 3 minute average from my 4:15 mark, this gives me a rough idea of what kind of state my central nervous system is is. They say anything outside of 10-15 beats means you haven't full recovered from the last training session. With this you should adjust the days training accordingly. I've put it into a spread sheet to start monitoring it. This only really works if I have previous data to compare to. My goal is to do this every morning to get a more accurate picture of how my body recovers and responds from the stress of training. Whatever protocol you choose for this is up to you, however it needs to be consistent in several ways. The testing procedure itself has to be the exact same, inconsistency can give false results. Also everything you do prior to that test should be about the same. As far as time woken up before the test, activity and actions you have done. This can be impossible to some extent if you do it later in the day. This is why I will do it right after waking up.
Post some of your evolutions in the comments.
Tweaks
For yesterday
Weight 179 Dressed . Lowest I've been in a while. Feeling good though, pull ups are easier because i am lighter haha.
Foam Roll
Static stretch
Jiujitsu class for 2 hours. First time coming back and it was great to be doing BJJ again.
Foam Roll
Static Stretch
Dynamic Warm up
A1. Get up with windmills at top (Get Mills) with a barbel 45x 1/5 65 x 1/5
A2. Shoulders elevated( on bench) Glute bridges 2x10 - I'm going to start loading these soon without a barbell.
B1. OH squat bar x 5 65 x 5
Snatch Balance 65 x 6
Barbel hang Snatch bar x 5 95 x 5 105x5x2 These felt great. I haven't done them in a couple weeks so I just wanted to ingrain good patterning. I really have to focus on landing with emphasis of putting weight the more medial side of the foot. This really helps me from landing to far with toes going out. I just takes constant attention because with a dynamic movement like snatches my body will go to its high threshold strategies which is the path of least resistance. I've had ankle mobility problems in the past and now my range of motion is good but I still have bad cns software from the multiple sprains when I was younger. so the tenancy is to put the toe outward to create "artifical" dorsi flexion"
a1. RDL 135x5 225x5 315x7x2 - These felt heavy today. I need to spread another day or two between trap bar dl and rdl. 1 doesn't seem to be enough, plus with the leg curls on trap bar day and sprints my hamstrings are still recovering. Not sore just feeling flat.
a2. HSPU full ROM. bw 5 sets of 3.
a3. Suitcase Carry 50 db 40 yard walk each leg for 2 sets
B2.SLRDL 60 Contra 8 Ipsy 8 Bar 95 x 8. These felt great today.
B2. DB Bench 50x8 75 Single Arm x 8 Alternating x 8 80 Doubles 5
B3. OH Waiter Walks 35 x 40yd per leg x 2 - First time doing these. It felt different and I want to work on them more.
No Conditions today decided to to rest. Ill get it in tomorrow. Ill do some light get up patterning drills tonight to warm up the shoulders. Arm bars to open up the chest from all the pressing today.
Today was good overall. I have some tweaks to make but that is part of the fun. This will be my 3rd cycle with this template. Each time it evolves and gets better.
Some ESD and Farm work tomorrow. We have to get the garden ready for vegetable season.
Weight 179 Dressed . Lowest I've been in a while. Feeling good though, pull ups are easier because i am lighter haha.
Foam Roll
Static stretch
Jiujitsu class for 2 hours. First time coming back and it was great to be doing BJJ again.
Foam Roll
Static Stretch
Dynamic Warm up
A1. Get up with windmills at top (Get Mills) with a barbel 45x 1/5 65 x 1/5
A2. Shoulders elevated( on bench) Glute bridges 2x10 - I'm going to start loading these soon without a barbell.
B1. OH squat bar x 5 65 x 5
Snatch Balance 65 x 6
Barbel hang Snatch bar x 5 95 x 5 105x5x2 These felt great. I haven't done them in a couple weeks so I just wanted to ingrain good patterning. I really have to focus on landing with emphasis of putting weight the more medial side of the foot. This really helps me from landing to far with toes going out. I just takes constant attention because with a dynamic movement like snatches my body will go to its high threshold strategies which is the path of least resistance. I've had ankle mobility problems in the past and now my range of motion is good but I still have bad cns software from the multiple sprains when I was younger. so the tenancy is to put the toe outward to create "artifical" dorsi flexion"
a1. RDL 135x5 225x5 315x7x2 - These felt heavy today. I need to spread another day or two between trap bar dl and rdl. 1 doesn't seem to be enough, plus with the leg curls on trap bar day and sprints my hamstrings are still recovering. Not sore just feeling flat.
a2. HSPU full ROM. bw 5 sets of 3.
a3. Suitcase Carry 50 db 40 yard walk each leg for 2 sets
B2.SLRDL 60 Contra 8 Ipsy 8 Bar 95 x 8. These felt great today.
B2. DB Bench 50x8 75 Single Arm x 8 Alternating x 8 80 Doubles 5
B3. OH Waiter Walks 35 x 40yd per leg x 2 - First time doing these. It felt different and I want to work on them more.
No Conditions today decided to to rest. Ill get it in tomorrow. Ill do some light get up patterning drills tonight to warm up the shoulders. Arm bars to open up the chest from all the pressing today.
Today was good overall. I have some tweaks to make but that is part of the fun. This will be my 3rd cycle with this template. Each time it evolves and gets better.
Some ESD and Farm work tomorrow. We have to get the garden ready for vegetable season.
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