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Thread: Coming back from chronic achilles

  1. #291

    Re: Coming back from chronic achilles

    Tue 02/04

    a) 18 min run easy ( short strides synthetic )
    b) RDL 180 singles very easy / 3s 12 overhead press
    c) 2k hard ( 60x5) flying 20x2 (10 build up)

  2. #292

    Re: Coming back from chronic achilles

    Wed 03/04

    a) easy 15 minutes run spikes - accelerations synthetic
    b) low volume circuit
    c) easy 10 minutes 100 strides concrete, started to get dark no light at the track

    Th 04/04

    a) incline bench singles up 105, press circuit 12 reps, RDL 60,90x5
    b) 22 run easy/ with x90s
    c) - box jumps/ block clearance.

  3. #293

    Re: Coming back from chronic achilles

    Fri 05/04

    a) upright rows 3sx6 rep/ RDL /
    b) 18 min hard run - 4x100 15.9,13.7, 13.5, grass wet

  4. #294

    Re: Coming back from chronic achilles

    Sat 6/4

    -20 minutes easy
    - block drills


    Sun 7/4


    easy 20 minutes
    1x90, 1x60 blocks

    Mon 8/4

    15 min easy
    RDL 6x70x3
    circuit
    block drills

  5. #295

    Re: Coming back from chronic achilles

    Tues 9/4

    mod intensity double leg jumps box / vertical
    block clearance
    RDL 70x6x3 , inclines press 8 s 10 r 50%, 3x3 hops
    10min easy x 3


    reverse bends 50x5, 100x2 17,16,
    starts on bend 10,20,30 x2

    pullldowns 3s 12 reps
    vertical jumps ( landing on soft mat)

  6. #296

    Re: Coming back from chronic achilles

    Thur 11/04

    Track was booked out due to uni games. Warm up track was booked by soccer. No wonder why Track/ Field underachieve's in this country. I ended driving to a grass track.

    reverse bend grass 100x4, 1x100 10.85
    20 minutes of mobility circuit RDL 3s10r 60


    Friday 12/04 5 min jog light stretch



    Sat 13/04

    10 minute easy run
    -5x50 , 1x100
    standing long jump
    short accelerations stand start 10-20s

    Sun 14/04

    12 sets 10 rep press, 2 sets upright rows, 2 sets RDL 60x5
    warm up grass 5x50 bend
    standing long
    short accelerations stand start 10-20

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