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Thread: RB34 Training Journal

  1. #431
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    Re: RB34 Training Journal

    Thursday:
    Incline 10x3x67.5% r90-105 + 1x3 (heavier set)
    Db rows 4x10
    Lat raise 3x12
    Db ext 3x12
    Db curls 3x12

    I was feeling good and wanted to test my incline strength a lil bit...

  2. #432

    Re: RB34 Training Journal

    FWIW, I sprinted on grass in spikes, not much plantar fascia pain. Got on the track in spikes two days later, no pain at all.

    The worse problems have come from spongy soled shoes on grass or on hill.

  3. #433
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    FWIW, I sprinted on grass in spikes, not much plantar fascia pain. Got on the track in spikes two days later, no pain at all.

    The worse problems have come from spongy soled shoes on grass or on hill.
    How's your grass field? Have you been doing any self treatments?

  4. #434
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    Re: RB34 Training Journal

    Week 3:
    Monday:
    Warmup S (Jump rope)
    Squats 50x5 60x3 70x2 75xamrap
    Rdl 3x8
    Db walk lunge 3x6
    Planks 2x60

    Only got 6 reps today, didn't feel strong coming off a 3 day layoff and traveling all morning from Vegas. Regardless the goal of this block was to allow my body to recover and i feel everything is heading in the right direction. Added some easy jump roping to my warmup today and felt no pain in the foot. Gonna cont with jump roping or agility ladder in my warmups and starting next week will add some easy tempo runs on the tread or maybe outdoors for a few days. I'm looking at about 6 more weeks before starting any track and field training - that's if everything continue to head in the right direction.

    I may go back to some of my old football strength training to help get my legs in shape quick.

  5. #435

    Re: RB34 Training Journal

    Quote Originally Posted by RB34 View Post
    How's your grass field? Have you been doing any self treatments?
    I haven't done many treatments. I wrap this tight band around my foot most days.

    The fields are ok, but are super soft this time a year.

  6. #436
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    Re: RB34 Training Journal

    Quote Originally Posted by lr1400 View Post
    I haven't done many treatments. I wrap this tight band around my foot most days.

    The fields are ok, but are super soft this time a year.
    I think to take the next step in my rehab I need to start doing some of the things I want to do (jumping, running etc). I think those activities will recondition the muscles of my feet and get me going in the right direction.

    Gonna start my ole school Mike Clark workouts in 2 weeks.

  7. #437
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    Re: RB34 Training Journal

    Tuesday:
    Warmup B (jump rope)
    Wg bench 50x5 60x3 70x2 75xamrap (8)
    Lat pd 4x8
    Db front raises 3x10
    Pushdowns 3x10
    Db ham curls 3x10

    Body feeling good but damn I'm feeling WEAK!!!

  8. #438
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    Re: RB34 Training Journal

    Friday:
    Warmup S (5min jog on treadmill, jump rope, askips, pogo hops - barefoot) No pain
    Trap dl 50x5 60x3 70x2 75xamrap (10)
    Gm 3x8
    Stepups 3x6
    No planks today

    My predication was correct, I felt after the 3 day layoff that I would be ready to go for Friday and Saturday session. Felt stronger and more motivated today. Next week will be a deload week with mwf weights and tue easy tempo 100s on grass.

  9. #439
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    Re: RB34 Training Journal

    Saturday:
    Warmup Jr (more jump rope)
    Incline 50x5 60x3 70x2 75xamrap (10)
    Db rows 4x8
    Lat raise 3x10
    Db ext 3x10
    Db curls 3x10
    *Quick olympic learning (pull to knee, mid thigh pull, cms)

    I will be starting a 4 week block of training that I had success with in the pass. Mike Clark was the strength coach at Texas A&M along with several NFL teams. His training program may be different from what most people will agree with on here but it works. I won't be doing the running and will change out the olympic lifts because I'm not ready for the one's he has listed in the program. You train total body 4 days a week - this was the summer program from 2002.

    Sample outline

    Mon: Running - hills
    Hang snatch
    Back squats
    Oh presses
    etc

    Tue: Running - Tempo 80's and 160's
    Hang clean
    Bench pause
    Lunges
    etc

    Thur: Running - quarters 10-20-30-40-50x2
    P clean
    Clean pull
    Sled pulls 6x20
    Split squat
    incline pause
    etc

    Fri: This is more a fitness day in the weight room
    db snatch complex
    1 arm db snatch
    squat complex
    Cg bench
    farmer walks
    etc

  10. #440

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