Hey guys and girls,
Another great week of training with some real ups and downs.
During my Monday session I felt tension in my lower back
(sacrum area) during my first exercise (the snatch). I decided to ignore it and push on with my
Deadlift. This is a classic case of not
taking my own advice. If I had been
training a client and they had told me they were feeling this pain then I would
have found an alternative but being an idiot I didn’t and I promptly spent the
rest of the day in discomfort and not able to move properly.
Although the effects of this disappeared by the next day it is still worth
noting that on reflection I do not believe that I made the right decision
here. This kind of pain should never be
ignored or played down. The pain of fatigue
during a tough conditioning session, this you can (and to a certain extent)
should ignore. But any unusual tweaks,
aches or other pains during exercise need to be treated with respect.
There is no point in risking injury for a couple more reps, sets minutes or seconds. You only get one body and you
can only build it into the machine that you want it to be if you preserve it
from being damaged unnecessarily.
I put this lesson into practise on Friday when doing my
deadlift, on the final set I could feel my form wavering. I wanted to get a final rep out but knew that
it wasn’t worth compromising my form and possibly my back. I know that this wariness came from my little tweak on Monday and that I might make the same mistake a few months down the line but hopefully the lesson will stick!
I have seen guys allow themselves to be injured during
Jiu-Jitsu sparring simply because their ego wouldn’t allow them to tap until
they had to. Whatever type of training
you are involved in, it is essential that you respect the potential damage it
could do to your body and adjust accordingly.
Developing strength, skill and/or fitness is a long term game and avoiding
injury is essential in ensuring that you make it to the finish line!
That said, some injuries are out of your control!
Just yesterday (Friday) I went out snowboarding after my
workout, I thought I was doing quite well but ended up taking a tumble and
hurting my right knee and my ribs.
After a quick check over in the infirmary at the slopes it
was decided that no ribs were broken and they have steadily improved since
then.
My knee however isn’t feeling great. I have a pain down the inside edge of my knee
joint which I suspect is a strain or partial tear on my medial collateral
ligament. I know that I did a similar
injury last year while sparring at Jiu-Jitsu.
Time will tell how serious it is but until then I am going
to play it sensible. If anything
aggravates it then I will stop doing it.
Eating right, plenty of sleep and good mobility work will all help.
Respect injuries, allow them to repair and
come back stronger and wiser. If you push yourself to hard, to soon and don’t
allow time to recover then you risk re-injury and an even lengthier delay in
your progress.
Anyway, here is what I have been up to training wise this
week.
Any questions, leave a comment below.
Monday 19th November:
Strength session
1) BB
Snatch 3-5 x 3-5
2) Deadlift
4 x 10 (105kg)
3a) L, Y & W Shoulder pre-hap
exercises 3 x 12-15 each
3b) BB overhead press 3 x 10
Tuesday 20th November:
Strength session
1) Hang
Power cleans 3-4 x 5
2) Front
squats 4 x 10 (62.5kg – 65kg)
3a) Back Lever (flat tuck) 3 x (5
x 2 sec holds)
3b) Front Lever (straddle) 3 x (5
x 2 sec holds)
4a) Inverted bodyweight rows 3 x
10
4b) Ring dips 3 x 10
Wednesday 21st November:
Recovery day – everyone needs them! (also I got up at 4.20am
to start work at 6am and worked until 4.30pm!
Thursday 22nd November:
Conditioning session
Decided to re-visit a session that I only did a couple of
weeks ago.
Tabata intervals (20 sec high pace work, 10 sec rest)
Repeated for 6 minutes
Alternating between-
Bar facing burpees & BB Hang power clean and push press
(60lbs)
Then with no rest straight into a progressive run
Set treadmill to 2% incline and 5mph, increase the speed by
0.3mph every 20 seconds until failure.
Rest for 5 minutes then repeat for 3 rounds.
On my second round all the treadmills were occupied so I
just rowed at a moderate-high pace for 5 minutes.
1st round (progressive run) beat 9.2mph and
covered 0.63 miles
3rd rounds beat 8.9mph and covered 0.54 miles
On all rounds I was trying to achieve a minimum of 8 burpees
and 7-8 clean & press every 20 seconds.
Tough little session, especially mentally. Knowing that you can give up at any stage on the progressive run but trying to push it and keep going is a real battle with yourself.
I felt supercharged for the rest of the day after this one.
Friday 23rd November:
Strength session
1) 1
DB Snatch x 5 per side (alternating), x 4 per side, x 3 per side
2) Deadlifts
3x8, 1x7 (@ 110kg)
3a) Handstand practice 3 x max
hold
3b) Symmetrical Deadbugs 3 x 30
sec per side
4a) 1 Arm negative assisted pull
ups 3 x 5 per side
4b) 2 DB neutral grip overhead
press 3x8, 1x7
5a) DB Windmills 3 x 5p per side
(very light weight, just re-training movement)
5b) Cable face pull to external
rotation 3 x 12
Saturday 24th November:
BJJ partner drills x 45 mins
Train hard, live happy
Bradbury
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