I've been plugging along with my 3 way split, each HIT/SS session done once in three weeks.
A. Pullover, Compound Row, Cable Curl, Rear Delt.
B. Shoulder Press, Lateral Raise, Chest Press, Pec Flye.
C. Standing heel raise, Leg Curl, Leg Press, Lumbar(?)
Also, each weekend, I do some grip training (Ivanko Super Gripper or maybe sledgehammer stuff) and neck training (now using a new x-large jump stretch band).
To this, I've added a few things. First, I've begun training jiu jitsu again, and rolling proves once again to be extremely intense conditioning. I've also started doing turkish getups (light) every day. I'm trying to build up to either 5 doubles or 3 triples per arm with the 16kg kettlebell, which won't be hard. Then I'll just maintain that for as long as patience will allow. I'm hoping it will effectively rehab this lingering shoulder issue, since I had success with this in 2011, before I re-injured my shoulder in 2012 (damn you behind-the-neck press).
Finally, I did some sprints this morning. I keep feeling that if there was only one 'functional' attribute that my training lacks, it is the practice of approaching and sustaining a top speed sprint. I feel that sprinting (full hip extension, balls of the feet) is an ability that is perishable, at least in terms of lost range of motion in the hips over time, if not also from lost contractile power. I wish I hadn't waited till it was so cold to start, but it wasn't so bad out this morning. I did three laps, slowly walking the turns and striding out the straight-aways. I didn't push it beyond an 80% effort, and instead focused on really extending myself in the stride and pulling with my hamstrings on each foot fall. I think I could be happy with just 3-10 laps of this done once a week.
A. Pullover, Compound Row, Cable Curl, Rear Delt.
B. Shoulder Press, Lateral Raise, Chest Press, Pec Flye.
C. Standing heel raise, Leg Curl, Leg Press, Lumbar(?)
Also, each weekend, I do some grip training (Ivanko Super Gripper or maybe sledgehammer stuff) and neck training (now using a new x-large jump stretch band).
To this, I've added a few things. First, I've begun training jiu jitsu again, and rolling proves once again to be extremely intense conditioning. I've also started doing turkish getups (light) every day. I'm trying to build up to either 5 doubles or 3 triples per arm with the 16kg kettlebell, which won't be hard. Then I'll just maintain that for as long as patience will allow. I'm hoping it will effectively rehab this lingering shoulder issue, since I had success with this in 2011, before I re-injured my shoulder in 2012 (damn you behind-the-neck press).
Finally, I did some sprints this morning. I keep feeling that if there was only one 'functional' attribute that my training lacks, it is the practice of approaching and sustaining a top speed sprint. I feel that sprinting (full hip extension, balls of the feet) is an ability that is perishable, at least in terms of lost range of motion in the hips over time, if not also from lost contractile power. I wish I hadn't waited till it was so cold to start, but it wasn't so bad out this morning. I did three laps, slowly walking the turns and striding out the straight-aways. I didn't push it beyond an 80% effort, and instead focused on really extending myself in the stride and pulling with my hamstrings on each foot fall. I think I could be happy with just 3-10 laps of this done once a week.
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