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Thread: Coming back from chronic achilles

  1. #21
    good to see you remaining healthy and able to get some good training in.

    what was your calfwork like before you were able to start sprint training? or what type of volumes when you were rehabbing and strengthening your calves with(no sprinting)?

  2. #22
    Review last weeks training:

    Aug 20-26

    Mon hills 5x130+5x40/upper body circuit
    Tue hills 1x50+1x150 /upper body circuit
    Wed accelerations 30x12+low vol plys
    Thur mixed tempo & low vol SE 2x200,1x100,1x200 30,30,11.8,23.4
    Fri off
    Sat- remed work
    Sun-hills 10x60+1x200 tempo

    Spent 5 days on the track, so thatís a reasonable volume for adaptation.


    Aug 27-1st Sept

    Mon- accelerations 30x5,40x5 upper body circuit
    Tues- Tempo 10x100+ 5x50+40x5 hills upper body circuit
    Wed- SE 200x2+2x100+upperbody circuit
    Thur: Tempo 10x100+200x3
    Fri: off
    Sat: race 1x145
    Sun: ?


    Monday 20 Aug

    The grass track was too wet for 200s:

    5x130 hills +5x40m hills @75% with walk back recoveries.

    3setsx10 single leg calf raise


    Tues 21 Aug

    -Upper body circuit
    -1x50,1x150 hills ( started to rain heavily mid session called it off)
    -3x10 single calf raises.

    Aug 22nd

    -4x10 single calf raises
    3x30 A skips
    12x30 accel mondo middle distance spikes
    hurdle hops 5x3
    -upper body circuit


    August 23

    3x10 single leg calf raises

    10x80 job back warmup grass
    2x200 30s, 100x2 12.5, 11.8, 1x200 23.4
    ( need to break 23s next week) When i can break 22 on grass i know i will be ready. I got a lot of work to do.

    Legs started to feel a little tired , rest day tomorrow or something very light.

    24 Aug

    Rest day:

    Need to get therapy on future rest days. I am going to get acupuncture needles on trigger points on Monday. Maybe for the costs it would be better to get a full body massage.

    Aug 25

    single leg calf raises 2x10 BW+ 2x10 loaded 10kg

    Aug 26

    1x200 warm up 75%
    10x60m hills walk back 75%

  3. #23
    I'd assume you are wearing spikes for these runs? On grass or track?

    Are the spikes, grass or track more or less problematic for your condition?

  4. #24
    Quote Originally Posted by flettotenko
    good to see you remaining healthy and able to get some good training in.

    what was your calfwork like before you were able to start sprint training? or what type of volumes when you were rehabbing and strengthening your calves with(no sprinting)?
    When I am able to do single leg calf raises on a box or step and there is no pain present, I am ready to do speed work in spikes. My achilles gets bad if I start sprint work with only double leg raises.

    A progression scale I use:

    double leg calf raises concentric> only slow jogging

    double calf raises both phases > moderate pace running

    Eccentric single leg heel drops > tempo

    single leg calf raises both phases> ready for speed work.

    Rehab is accelerated if calf exercises are combined with running. I donít agree with the research on eccentric calf raises that made participants do 3x15reps 7 days for 3 months. They did alleviate symptoms, however in my opinion sprinters need to train foot extension or they will run very flat footed.

  5. #25
    Quote Originally Posted by kentcounty
    I'd assume you are wearing spikes for these runs? On grass or track?

    Are the spikes, grass or track more or less problematic for your condition?

    I only wear mid-dist spike for accelerations. I do 0-60 work on mondo. For SE I use spike on grass. Most of the other training I do is in flats.

    Track loads up my achilles more, grass loads up your hamstrings. I vary the two surfaces. Itís important to find flat and hard grass.

  6. #26
    Quote Originally Posted by Sharmer
    I only wear mid-dist spike for accelerations. I do 0-60 work on mondo. For SE I use spike on grass. Most of the other training I do is in flats.

    Track loads up my achilles more, grass loads up your hamstrings. I vary the two surfaces. Itís important to find flat and hard grass.
    What does sand/beach do for it?

  7. #27
    Quote Originally Posted by kentcounty
    What does sand/beach do for it?
    Sand is terribly for achilles problems. Increase in eccentric stretch on landing.

  8. #28
    Wed Aug 29

    -upper body circuit
    6x200 30s walk across recov
    10x40hills +1x120 bend

  9. #29
    Administrator Charlie Francis's Avatar
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    Quote Originally Posted by Sharmer
    Sand is terribly for achilles problems. Increase in eccentric stretch on landing.
    I agree. Have you tried pool sessions as a replacement for tempo work?

  10. #30
    Quote Originally Posted by Charlie Francis
    I agree. Have you tried pool sessions as a replacement for tempo work?
    Yes, pool has good metabolic benefits. However it doesnít provide the same mechanical loading. Which in the case of achilles problems can be beneficial.

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