Feb 19 to Feb 25

[Day 1- Monday]

3x 20s tight high knees

+

3x 7s AB 95%

+

A- pc x1 emom x5

B- 3 x3 db squat jumps, light

C- 3x 5 RDL 60%

D- 3x 10m plank walk

Skipped this day as I ended up working a 12 hour work day. 

[Day 2- Tuesday]

5 block starts, ~30m

+

3x 120m, 75-80%

+

A- split snatch x1 emom x5

B- 3x 12 ea lying leg curls, heavier than last week

C- 3x 8ea single leg glute bridge ups

D- 3x 5ea cossack squat

complete.

only did 2 120s based on time. 

A. 95,115,135,155,155

B. complete

C. complete

D. complete.    forgot weights for B,C,D

[Day 3- Wednesday]

5 x 150m run on 3min

-accelerate for at least 30m, then after working taptaptap (no strain), decelerate for at least 30m

+

A- 2 DL 50% emom x7

B- 3x 3 hpc 50-60%

C- 3x 5 strict t2b

did 4 150s.  got better each run with a final one that was ~19s

did some upper body this day as was not feeling up for the weights 

Thursday

warm up

sprint drills

5 block jumps

cool down

complete

Friday

warm 

sprint drills 

cool down

complete

Saturday

meet

60 in 7.62

false start in 200.

60 in 7.72

Feb 12th to Feb 18

Done on 2/12

7 block jumps

-note where first 2 steps are landing if possible...

7 block starts

-30m if possible 

weather was decent so got these in outside on pavement.  Not the best I know but everywhere still snow covered . 

A- build to a heavy hpc (no sacrifice form... stay snappy and quick)

B- 3x 5ea bulgarian split squats 

C- 3x 5 EROM RDL

D- 5x 10 seconds of mountain climbers with hands on rings

A. 255
B. 135,155,155
C. GHR x 5-6 reps  with 35#.   decided for something a little less intense as I was a bit wiped out. probably the oncoming flu showing itself. 
D. complete. 


2/13-2/15.  laid up with flu. no fluid loss but every other symptom. 

2/16. went to doctor and was diagnosed with strep throat too. started meds for that today. 

6 mins AD. 

B1 - 2x 12 ea lying leg curls 

C1- 2x 8ea single leg glute bridge ups

D1- 2x 5ea cossack squat

tri-setted these with light weight upper body movement and ab movement. low intensity, just to move. 

5 mins stretch calves, anterior tib and hamstrings. 

6 mins AD

Kept very low intensity.  Feel about 50% recovered. Will move a bit again tomorrow. Hope to get to runs on Sunday and might hit the weight work at a bit reduced volume and intensity.  Will see how I feel in 48 hours.

[Day 3- Sunday]

5 x 150m run on 3min

-accelerate for at least 30m, then after working taptaptap (no strain), decelerate for at least 30m

+

A- 3x 3 DL moderate/heavy

B- 3x 7ea EROM back rack lunge step ups

B- 3x15-20 calf raises, go as negative as possible

C- 3x 10 ea plank knees to elbows

decreased overall volume a bit here as still not 100%

did 4 runs.  1st run about 120m.  last 2 were 20s and mid 19s on pavement. 
A. built to one mod set of 3 at 375. 
B. 95,115. cut a set. 
C. complete with 55# KB. 
D. complete with feet in rings.  

2/5/18 to 2/11/18

[Day 1- Monday]   2-5-18

5 rounds on 3min

12s FWB

-push these and see how the hammy does... start 90% and work way up to 100% last 2-3

-good intense low impact work is good to incorporate especially in season as impactful intensity can take its toll on legs...

+

A- 3x 3 hpc- moderate/heavy

B- 3x 5ea step up EROM lunges

C- 3x 5 EROM RDL, 

D- 3x 15 seconds of mountain climbers with hands on rings (if able)

complete.  think it was between 13 and 17 calories per set. 

A. 205,215,225.

B. 135,145,155

C. 315 x 3

D,. complete.   

[Day 2- Tuesday]

10 block starts

rest as needed

get good/intense warmup in

+

A- 3x 3 hps, mod/heavy

B- 3x 15 ea lying leg curls

C- 3x 7ea single leg glute bridge ups, heavier this week

D- 3x 7ea cossack squat

complete. block starts felt really good. 

A. skipped the snatch as lats were tight for some reason.  Did some seated box jumps instead.  Built to 48" 

B. complete in bowflex.  think i used 60lbs per leg. 

C. 115,125,125

D. complete with 25# kb 

weds 2/7/18

upper body and some abs

also some shoveling

thursday

pm basketball.  these are exhausting.  physical games and body is quite achey, especially lower limbs. I will skip the weekly game before the meet on the 24th. 

Friday

first thing in AM - 12 min AD to get blood moving

[Day 3- Sunday]

3-5 x 200m run, 3min rest

-80-90%

-push a little here, but keep volume lower as to not push hammy too much as ramping back up... also may b a little vulnerable and recovering cellular from thursday bball...

+

30min of focused posterior chain and lower body/hip mobility, work on hamstrings, quads, hip flexors, si joint mobility, ankle mobility (calf and tib ant), glute med and adductors... i.e. not just the hammy but all the supporting staff...

29s,29s,30s.  Measured and ran on wet pavement. Knee drive and form was lacking on 3rd set so shut it down. Left (non-injured) hammy also was getting tight and almost cramping after third set. Took 4 mins between sets as I needed it. Still wasn't all the way recovered between sets.   Good long stretch after. 

Jan 29 to Feb 4th

Jan 29

 [Day 1- Monday]

3-5x 75m 

-75-80%

-rest as needed

-get real warm first- 

10min run + sprint drills 

-feel out hammy, but done push, and keep volume low, slight increase in intensity today...

+

A- 3x 3 hpc- light/moderate

B- 3x 10ea waking lunges

C- 3x 5 erom DL, light/moderate load

D- 3x 20 seconds of mountain climbers

Complete outside on pavement
A. 175,185,195.  Feeling good here. Can build here  
B.  complete with 50#/h.  can push more here too
C. complete 315 x 3 sets. 
D. complete.  
bunch of extra ab work

Tuesday Jan 30
upper body

Weds Jan 31
stretching and bit of core.

[Day 2- Thursday]

3x 150m

80%

rest as needed

feel it out but don't push... think tap tap tap on the toes

+

A- 3x 3 hps, light/moderate

B- 3x 20 ea banded standing leg curls

C- 3x 10 single leg glute bridge ups

D- 3x 7ea cossack squat

Didn't end up getting to track so did this on pavement.  150s felt very good. More towards 90%.
A. 115 ,115,125 - snappy. can build.
B.  complete. ready to move on here.  Can do lying leg curls or other work if looking to continue to build .
C. complete.  added 95 then 115
D. complete with 25# in goblet position.   Felt very good  Really like these for mobility purposes. 

Friday 2/2/18
upper body plus core work and stretching

[Day 3- Saturday]

5 block starts-

-just drive phase then ease up

-don't push hammy too hard, just get the practice jumping out of the blocks and see how this feels

-warm up with sprint drills, hurdle drills and some jump drills/bounding to get ready and have this e hanstrings loose

complete. just did the burst and a couple steps. Felt good. In warm up did all the drills etc and then some box jumps, both double leg and single leg. felt good going into the starts.

January 4th

Jan 22 to jan 28

Jan 22
Upper body plus the strides from day 1.   Weather was going to be much better here than the next morning. 

Jan 23

 [Day 1]

10min bike

+

5x 10s ea single leg glute bridge holds 

+

5x 100m strides (easy, 60-70% RPE) - 

did the strides yesterday. added some lights DB's to the holds.  did some calf raises/streches and bit of light weight glute work. Feeling good.   

Jan 24- rest

Jan 25

[Day 2]

20min bike alt EMOM

1- 80%

2- walk/jog

+

A- 3x 15 ea standing leg curls

B- 3x 10 single leg glute bridge ups from floor

C- 3x5 RDL

D- 3x 5ea cossack squat

complete.  did a few sets of banded forward running. 

A. compete with ~6 lbs of ankle weights. no pain. 

B. complete  added a bit of weight, forgetting amount. 

C. 255,275, 275.  did not push this but felt ok. could maybe feel a bit of tightness at end range. 

D. complete. added 25# last two sets. 

Jan 26

upper body

Jan 27

[Day 3]

3x3 cross fields

75%

+

A- 3x 7ea lunges (back rack)

B- 3x 15 single leg seated banned leg curls, 

C- 3x 7 bulgarian split squats

lifted first to let it warm up outside and get legs warm. 

A. 135,135,145.  did as 2" elevated reverse lunge. 

B. complete. 

C. did as goblet. 70,80,100.   no problem here. 

cross fields felt good. 

Jan 28

some light AD, core work and stretching. 

Jan 15-21. first week after hamstring strain

Monday Jan 15
upper body

Tuesday

[Day 1]

10min bike

+

5x 10s gluten bridge holds 

+

5x ea half split stretch isometric hamstring contraction... 30% RPE

complete. no problem here.  pain is basically almost behind knee and just up from there. 

Wednesday Jan 17

upper body

Thursday Jan 18

[Day 2]

15min bike

+

A- 3x 10-12 leg curls (laying on ground/bench, no weight)

B- 3x 10 flute bridge ups from floor

C- 3x5 jefferson curl, 20lbs max

complete. used 20# on glute bridges, still no problem there. jefferson curl at very end range i could feel tightness in hammy. it is feeling better and limp is mostly gone. do feel it grab slightly if I take too long of a stride. 

Friday
light AD and stretch

Saturday 
upper body

[Day 3]

20min bike

+

A- 3x 7ea single leg laying glute bridge

B- 3x 10-12 single leg seated banned leg curls, lightest band

C- 3x 10 air squats @3131

completed Sunday 1-21-18
A. added 25# DB on seats 2 and 3
B. was able to move up to medium thickness band
C. 0,25,35.   added KB in goblet form as there was no pain

January 7 to 14, 2018

 [1/7]

10min jog

+

10 block starts (30m)

+

5 stick drill, 30m 

complete 

1/8/18
upper body 

[Day 2]   1/9

monday or tuesday

sprint drills

+

5 x 9s AB sprint 90%, on 3min

(would ideally b 75m sprints working on fly phase but it has been cold and getting out to do this may  or b feasible)...

+

5x 30s sprinter arm drill, 90s rest

Lifting:

A- power clean tough/quick single

B- walking lunges, 5ea x3 sets @33x1 tempo

C- RDL x5, 3 sets, 42x1 tempo 

D- 3x 10ea side plank hip lifts (all the way down, all the way up)

was 31 degrees out so did the 75m focus on fly phase x 5.  did not do the sprinter arm drill.

A. 245
b. 60,70,70# db/h
C. 255,275,275
D. complete.  

 1/10/18    
25 mins AD.   get off every 5 and 20 push-ups, 10 t2R, 10 crunches on stability ball.

[Day 3]    1/ 11

wednesday or thursday

sprint drills

5x 30m block starts

+

3 x 150m @85-90%, 

3min rest

+

3 x ladder in/out foot shuffle 

Lifting:

A- split snatch- tough single

B- DL x3 AFAP on concentric emom x5

C- strict t2b x10, 3 sets

D- 4x 2 squat jumps, light weight, go high

Will not be completing sprints as I have basketball tonight. got the lifts in though. 

A. 165.  more moderate than tough. 
B. kept it at 255, dropped from top. 
C. complete
D. complete with 25#/h  

1/12
upper body

1/13
did not get the drills in. snow shoveling and snow blowing most of morning. 

[1/13]

warm up

sprint drills

cool down

[1/14]

meet

strained hamstring about 30m in.  felt like acceleration was best yet but felt it grab hard at some point. just coasted in, so time is probably near 8s.  guessing this is a 2 week minimum injury.  

iced it about 5 times throughout day.