Saturday (12/13/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 1 X 27
b. isometric exercises for PT (elbow)
c. back lunge: 1 X 27
d. isometric exercises for PT (elbow)
e. side lunge: 1 X 27
f. hindu squats 1 X 57
g. hamstring curls 4 lbs/1 X 57 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 35; outer foot: 35; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Cool down. Jogged in place for about 3 mins. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; hamstring stretch leg on counter. Each held for 1 min.
Planning the addition of weight on lunges, squats, hamstring curls, and back extensions for next week. Also planning the addition of good mornings. Might have to re-arrange workout.
CSta's workout log
Week 11 (medium training load) cont.
Sunday (12/14/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 10 unweighted situps; 15 weighted sit-ups (10lbs)
2. Main.
a. Weighted sit-ups: 30 lbs/3X15
b. Back extensions: 3X25
c. crunches: 60, 40
d. reverse crunches: 40
e. High volume sit-ups: 1X200 with a twist (challenging, but not as tough as on Wednesday)
Rest interval for sit-up workouts is 1 minute between sets; and probably 1.5 to 2 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; seated hamstring stretch. Each held for 1 min.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 10 unweighted situps; 15 weighted sit-ups (10lbs)
2. Main.
a. Weighted sit-ups: 30 lbs/3X15
b. Back extensions: 3X25
c. crunches: 60, 40
d. reverse crunches: 40
e. High volume sit-ups: 1X200 with a twist (challenging, but not as tough as on Wednesday)
Rest interval for sit-up workouts is 1 minute between sets; and probably 1.5 to 2 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; seated hamstring stretch. Each held for 1 min.
Week 12 (high training load)
Tuesday (12/16/08)
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30 (increased 3 reps and added 5 lbs)
b. isometric exercises for PT (elbow)
c. back lunge: 5lbs/1 X 30
d. isometric exercises for PT (elbow)
e. side lunge: 5lbs/1 X 30
f. hindu squats 1 X 60 (increase of 3 reps, felt very good)
g. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 40 (increase of 5 reps); outer foot: 40; middle (one foot at a time): 20 (increase of 2 reps)
FYI: rest interval 90 seconds between exercises
3. Cool down. Jogged in place for about 3 mins. No stretching--family obligations.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30 (increased 3 reps and added 5 lbs)
b. isometric exercises for PT (elbow)
c. back lunge: 5lbs/1 X 30
d. isometric exercises for PT (elbow)
e. side lunge: 5lbs/1 X 30
f. hindu squats 1 X 60 (increase of 3 reps, felt very good)
g. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 40 (increase of 5 reps); outer foot: 40; middle (one foot at a time): 20 (increase of 2 reps)
FYI: rest interval 90 seconds between exercises
3. Cool down. Jogged in place for about 3 mins. No stretching--family obligations.
Week 12 (high training load)
Wednesday (12/17/08)
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 25 weighted sit-ups (10lbs)
2. Main.
a. Weighted sit-ups: 35 lbs/3X15 (increased weight by 5 lbs) (not difficult)
b. Back extensions: 5lbs/2X30 (felt like the right number of reps and weight)
c. Good mornings: 12lbs/2X15 (very easy)
d. crunches: 80 (how about that!), 50
d. reverse crunches: none (I'll be skipping RCs on the first and third ab workouts;
f. High volume sit-ups: 1X250 with a twist (50 more than last; will be doing these first and third ab workouts)
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; Each held for 1 min.
My lower rear and upper hamstrings are a little sore today. I believe this soreness is due to my side-lunges on Tuesday. When doing the side lunges, for several reps I put most of the pressure on my heal. Probably should distribute weight evenly over foot.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes; 25 weighted sit-ups (10lbs)
2. Main.
a. Weighted sit-ups: 35 lbs/3X15 (increased weight by 5 lbs) (not difficult)
b. Back extensions: 5lbs/2X30 (felt like the right number of reps and weight)
c. Good mornings: 12lbs/2X15 (very easy)
d. crunches: 80 (how about that!), 50
d. reverse crunches: none (I'll be skipping RCs on the first and third ab workouts;
f. High volume sit-ups: 1X250 with a twist (50 more than last; will be doing these first and third ab workouts)
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
3. Cool down. front, back, and side bends; twists. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; Each held for 1 min.
My lower rear and upper hamstrings are a little sore today. I believe this soreness is due to my side-lunges on Tuesday. When doing the side lunges, for several reps I put most of the pressure on my heal. Probably should distribute weight evenly over foot.
Week 12 (high training load) cont.
Thursday (12/18/08): Skipped leg workout due to soreness. Feel fine today. Going to do legs along with abs and back today.
Week 12 (high training load) cont.
Friday (12/19/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30 (increased 3 reps and added 5 lbs)
b. isometric exercises for PT (elbow)
c. back lunge: 5lbs/1 X 30
d. isometric exercises for PT (elbow)
e. side lunge: 5lbs/1 X 30
f. hindu squats 1 X 60 (increase of 3 reps, felt very good)
g. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 40 (increase of 5 reps); outer foot: 40; middle (one foot at a time): 20 (increase of 2 reps)
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: 12lbs/2X15
d. crunches: 90 (how about that! The weighted sit-ups must be increasing my endurance), 50
d. reverse crunches: 50
f. High volume sit-ups: none, as planned
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Jogged in place for about 3 mins; Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; hamstring stretch--leg up on counter. Each held for 1 min.
My upper and middle hamstrings are a little sore today. So is my inner right calf. I will probably skip tomorrow and workout on Monday.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30 (increased 3 reps and added 5 lbs)
b. isometric exercises for PT (elbow)
c. back lunge: 5lbs/1 X 30
d. isometric exercises for PT (elbow)
e. side lunge: 5lbs/1 X 30
f. hindu squats 1 X 60 (increase of 3 reps, felt very good)
g. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X30
(2) balancing on wobbly object: 10 lbs for 90 seconds each leg.
(3) heal raises: inner foot: 40 (increase of 5 reps); outer foot: 40; middle (one foot at a time): 20 (increase of 2 reps)
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: 12lbs/2X15
d. crunches: 90 (how about that! The weighted sit-ups must be increasing my endurance), 50
d. reverse crunches: 50
f. High volume sit-ups: none, as planned
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Jogged in place for about 3 mins; Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; hamstring stretch--leg up on counter. Each held for 1 min.
My upper and middle hamstrings are a little sore today. So is my inner right calf. I will probably skip tomorrow and workout on Monday.
Week 12 (high training load) cont.
Monday (12/22/08)(skipped yesterday, and moved workout to today):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30
b. isometric exercises for PT (elbow)
c. back lunge: 5lbs/1 X 30
d. isometric exercises for PT (elbow)
e. side lunge: 5lbs/1 X 30
f. hindu squats 1 X 60
g. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X35
(2) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(3) heal raises: inner foot: 40; outer foot: 40; middle (one foot at a time): 20
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: 12lbs/2X15
d. crunches: 90, 50
d. reverse crunches: none, as planned
f. High volume sit-ups: 250 twist situps (not as difficult as last time)
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Jogged in place for 2 mins; Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; hamstring stretch--leg up on counter. Each held for 1 min.
Today felt great!
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30
b. isometric exercises for PT (elbow)
c. back lunge: 5lbs/1 X 30
d. isometric exercises for PT (elbow)
e. side lunge: 5lbs/1 X 30
f. hindu squats 1 X 60
g. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
h. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: 1X35
(2) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(3) heal raises: inner foot: 40; outer foot: 40; middle (one foot at a time): 20
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: 12lbs/2X15
d. crunches: 90, 50
d. reverse crunches: none, as planned
f. High volume sit-ups: 250 twist situps (not as difficult as last time)
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Jogged in place for 2 mins; Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; hamstring stretch--leg up on counter. Each held for 1 min.
Today felt great!
Week 13 (low training load)
Tuesday - Thursday: no workout due to sore left bicep femoris (on the outter part). I believe soreness was due to good mornings. I feel the stretch most in that spot, particularly on the left leg.
The hamstring was not fully healed today: Friday (12/26/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30
b. back lunge: 5lbs/1 X 30
c. side lunge: 5lbs/1 X 30
d. hindu squats 1 X 60
e. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
f. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: None; thinking of ditching this exercise
(2) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(3) heal raises: inner foot: 40; outer foot: 40; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: none, due to residual soreness
d. crunches: 80 (dropped a set today. I felt tired and unmotivated
d. reverse crunches: none, as planned
f. High volume sit-ups: 20 twist situps (dropped 50 due to lack of energy/motivation)
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. None. Tired. Just wanted to leave the gym. I'm thinking this workout's too long for me.
The hamstring was not fully healed today: Friday (12/26/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30
b. back lunge: 5lbs/1 X 30
c. side lunge: 5lbs/1 X 30
d. hindu squats 1 X 60
e. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
f. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: None; thinking of ditching this exercise
(2) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(3) heal raises: inner foot: 40; outer foot: 40; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: none, due to residual soreness
d. crunches: 80 (dropped a set today. I felt tired and unmotivated
d. reverse crunches: none, as planned
f. High volume sit-ups: 20 twist situps (dropped 50 due to lack of energy/motivation)
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. None. Tired. Just wanted to leave the gym. I'm thinking this workout's too long for me.
Week 13 (low training load)
Sunday (12/28/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30
b. back lunge: 5lbs/1 X 30
c. side lunge: 5lbs/1 X 30
d. hindu squats 1 X 60
e. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
f. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: None. Not going to do this exercise anymore.
(2) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(3) heal raises: inner foot: 40; outer foot: 40; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: 12lbs/2X15
d. crunches: 80
d. reverse crunches: none, as planned
f. High volume sit-ups: 200 twist situps
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Ran in place for 3 mins. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; front split position stretch (both ways). Each held for 1 min.
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 5lbs/1 X 30
b. back lunge: 5lbs/1 X 30
c. side lunge: 5lbs/1 X 30
d. hindu squats 1 X 60
e. hamstring curls 4 lbs/1 X 60 both legs, but one at a time (ankle weight used)
f. ankles:
(1) 10lbs (ankle weight wrapped around foot) lift toward ceiling: None. Not going to do this exercise anymore.
(2) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(3) heal raises: inner foot: 40; outer foot: 40; middle (one foot at a time): 18
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 35 lbs/3X15
b. Back extensions: 5lbs/2X30
c. Good mornings: 12lbs/2X15
d. crunches: 80
d. reverse crunches: none, as planned
f. High volume sit-ups: 200 twist situps
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Ran in place for 3 mins. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; front split position stretch (both ways). Each held for 1 min.
Re: CSta's workout log
CSta,
Sorry to hear you continue to be frustrated with slow hamstring recovery/ recurrent hamstring injury (Dec 18th post), and wondering if I could shed light on the problem.
If I understand correctly, from Week 1, you have done dynamic leg raises to front, side and rear in almost every workout as part of your warmup. Sounds nice; Kurz recommends it.
In mid-October (Oct 17th post) , you started sensing minor injury in upper inner hamstrings and lower rear after you increased the weight for lunges too quickly (Nov. 4th post). You backed off on load, frequency of training, etc., in order to allow for recovery. You continued to do the dynamic leg raises in your warmups.
You felt improvement for a while, but recurrence of the upper hamstring injury after introduction of good mornings. Again, you conclude it is due to an increase in workout load. Again, you backed off on power exercises that would aggravate the injury, in order to let it recover. You continued to do dynamic leg raises to front, sides and rear as part of your warmups. Your recovery strategy has included static stretches for hamstrings during your cool down.
Three things:
(1) Controlled dynamic stretching exercises and sore muscles do not mix.
(2) Extreme side leg raises activate the inner upper hamstrings and lower seat muscles, not soley the adductors (in stretch) and abductors (power). [Oct. 16th post, you stated"...swung leg 180 degrees to about 160 degrees..." ] You'll feel it there in the static butterfly stretch, also.
(3) Static stretches during cool down immediately following a particularly intense workout can damage very sore / recovering muscles further, despite careful and complete warmup. Better to do a little light jogging to cool down, then come back to a brief warm-up and static stretching later, maybe much later.
I'm sorry if I have missed a detail or two in reading through your workout log (feel free to correct me, if I have), but these are principles applicable to any workout plan.
In any event, if you kick 160 degrees to the sides, you have greater than average flexibility (and my envy) but I'm thinking your dynamic side kicks are aggravating your recovering inner upper hamstrings. Leg raises to rear stretch hamstrings of the supporting leg. No need to explain effect of dynamic front leg swings on sore hamstrings.
I hope this is helpful.
Best regards,
Cindy
Sorry to hear you continue to be frustrated with slow hamstring recovery/ recurrent hamstring injury (Dec 18th post), and wondering if I could shed light on the problem.
If I understand correctly, from Week 1, you have done dynamic leg raises to front, side and rear in almost every workout as part of your warmup. Sounds nice; Kurz recommends it.
In mid-October (Oct 17th post) , you started sensing minor injury in upper inner hamstrings and lower rear after you increased the weight for lunges too quickly (Nov. 4th post). You backed off on load, frequency of training, etc., in order to allow for recovery. You continued to do the dynamic leg raises in your warmups.
You felt improvement for a while, but recurrence of the upper hamstring injury after introduction of good mornings. Again, you conclude it is due to an increase in workout load. Again, you backed off on power exercises that would aggravate the injury, in order to let it recover. You continued to do dynamic leg raises to front, sides and rear as part of your warmups. Your recovery strategy has included static stretches for hamstrings during your cool down.
Three things:
(1) Controlled dynamic stretching exercises and sore muscles do not mix.
(2) Extreme side leg raises activate the inner upper hamstrings and lower seat muscles, not soley the adductors (in stretch) and abductors (power). [Oct. 16th post, you stated"...swung leg 180 degrees to about 160 degrees..." ] You'll feel it there in the static butterfly stretch, also.
(3) Static stretches during cool down immediately following a particularly intense workout can damage very sore / recovering muscles further, despite careful and complete warmup. Better to do a little light jogging to cool down, then come back to a brief warm-up and static stretching later, maybe much later.
I'm sorry if I have missed a detail or two in reading through your workout log (feel free to correct me, if I have), but these are principles applicable to any workout plan.
In any event, if you kick 160 degrees to the sides, you have greater than average flexibility (and my envy) but I'm thinking your dynamic side kicks are aggravating your recovering inner upper hamstrings. Leg raises to rear stretch hamstrings of the supporting leg. No need to explain effect of dynamic front leg swings on sore hamstrings.
I hope this is helpful.
Best regards,
Cindy
Re: CSta's workout log
Thanks again for your helpful comments. I'll lay off those dynamic swings when sore. My post regarding the side leg swings to 160 and 180 degrees is poorly written. By 180 degrees, I meant that my kicking leg was in line with my supporting foot (viewed from above), which was pointing in directly the opposite direction. From horizontal, my side leg swing only goes up to about 110 degrees.
Incidentally, it's getting a little lonely being the only one willing to post workouts. Any chance you could post yours?
Incidentally, it's getting a little lonely being the only one willing to post workouts. Any chance you could post yours?
Week 14 (medium training load)
Tuesday (12/30/08):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10lbs/1 X 30 (increase of 5 lbs)
b. back lunge: 10lbs/1 X 30
c. side lunge: 7lbs/1 X 30 (increase of 3 pounds; I find the side lunges more difficult than front and back lunges)
d. squats 15lbs/2 X 20 (to start, felt like the right weight and reps)
e. hamstring curls 10lbs/2 X 20 (also felt like the right place to start)
f. ankles:
(1) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(2) heal raises: inner foot: 5lbs/1X40; outer foot: 5lbs/1X40; middle (one foot at a time): 5lbs/1X18 (only 5 pounds felt way too easy to be useful)
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 40 lbs/3X15 (increase of 5 lbs)(still able to crank out 3 sets of 15 relatively easily)
b. Back extensions: 7lbs/2X30 (increase of 2 lbs)
c. Good mornings: 15lbs/2X15 (increase of 3 lbs)
d. crunches: 100
d. reverse crunches: 50
f. High volume sit-ups: none as planned. Will be doing them Friday and Sunday
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Ran around indoor track for 3 mins. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; front split position stretch (both ways). Side split position. Each held for 1 min.
Microcycle is going to change a bit. Tuesday (legs, hips, back, and abs but no high rep situps); Wednesday (run); Thursday (rest); Friday (legs, hips, abs w/high rep situps; plus high rep hindu squats and hamstring curls); Saturday (back); Sunday (run, abs /w high rep situps); Monday (rest). Rest interval to decline to 1 minute.
With the exception of the occasional hamstring soreness, I feel great and am having fun with these workouts (Friday the 26th excepted).
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10lbs/1 X 30 (increase of 5 lbs)
b. back lunge: 10lbs/1 X 30
c. side lunge: 7lbs/1 X 30 (increase of 3 pounds; I find the side lunges more difficult than front and back lunges)
d. squats 15lbs/2 X 20 (to start, felt like the right weight and reps)
e. hamstring curls 10lbs/2 X 20 (also felt like the right place to start)
f. ankles:
(1) balancing on wobbly object: 10 lbs for 100 seconds each leg.
(2) heal raises: inner foot: 5lbs/1X40; outer foot: 5lbs/1X40; middle (one foot at a time): 5lbs/1X18 (only 5 pounds felt way too easy to be useful)
FYI: rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 40 lbs/3X15 (increase of 5 lbs)(still able to crank out 3 sets of 15 relatively easily)
b. Back extensions: 7lbs/2X30 (increase of 2 lbs)
c. Good mornings: 15lbs/2X15 (increase of 3 lbs)
d. crunches: 100
d. reverse crunches: 50
f. High volume sit-ups: none as planned. Will be doing them Friday and Sunday
Rest interval for sit-up workouts is 1 minute between sets; and probably 2-3 mins between exercises.
4. Cool down. Ran around indoor track for 3 mins. Static relaxed stretching: lunge position stretch; lunge position stretch with foot up by rear; front split position stretch (both ways). Side split position. Each held for 1 min.
Microcycle is going to change a bit. Tuesday (legs, hips, back, and abs but no high rep situps); Wednesday (run); Thursday (rest); Friday (legs, hips, abs w/high rep situps; plus high rep hindu squats and hamstring curls); Saturday (back); Sunday (run, abs /w high rep situps); Monday (rest). Rest interval to decline to 1 minute.
With the exception of the occasional hamstring soreness, I feel great and am having fun with these workouts (Friday the 26th excepted).
Re: CSta's workout log
Comment: A few weeks ago, I discontinued ankle exercises in which I wrapped ankle weights around my foot and did toes raises and outer and inner foot raises. I was doing them at the instruction of the doctor who treated my calf injury. He said to do them for not less than 6 months after physical therapy ended. Because I was performing those exercises, I didn't bother to re-read the end of Article 19, where Kurz recommends wrist and ankle exercises (my left elbow is still out of commission). Having discontinued the ankle-exercises and wondering what I should be doing for my ankles, I re-read that part: "toe raises against resistance (straight, and rotated in and out)." I'll add them back.
Week 14 (medium training load) cont.
Wednesday and Thursday were rest days.
Friday (1/2/09):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10/1 X 30
b. back lunge: 10/1 X 30
c. side lunge: 7/1 X 30
d. squats 15/2 X 20
e. hamstring curls 10/2 X 20
f. ankles:
(1) outer foot raises: 8/1X25; inner foot raises: 8/1X25; toe raises: 8/1X20.
(2) heal raises: inner foot: 10/1X40 (increase of 5 lbs); outer foot: 10/1X40; middle (one foot at a time): 10/1X15
rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 40/2X15 (dropped one set)
b. Back extensions: none on Fridays; moved to Sat.
c. Good mornings: none on Fridays; moved to Sat.
d. crunches: 100
d. reverse crunches: none; only on Tuesdays
f. High volume sit-ups: 250 twist situps. These are getting easier.
Rest interval for sit-up workouts is 1 minute between sets, and probably 2-3 mins between exercises.
4. Cool down. Walked dog for 20 minutes; no stretching.
Friday (1/2/09):
1. warm-up: joint rolls top to bottom; warm up back, abs, and obliques with front, back, and side bends plus twists; 6-7 mins of running in place moving in various ways and performing squats in lunge position and those things where you're on all fours and you kick your leg back and up, keeping my knee bent at a 90 degree angle on half of them; leg swings to sides, back, and and front (between 2-3 X 10 each direction). Time = between 15-20 mins.
2. Main workout
a. front lunge: 10/1 X 30
b. back lunge: 10/1 X 30
c. side lunge: 7/1 X 30
d. squats 15/2 X 20
e. hamstring curls 10/2 X 20
f. ankles:
(1) outer foot raises: 8/1X25; inner foot raises: 8/1X25; toe raises: 8/1X20.
(2) heal raises: inner foot: 10/1X40 (increase of 5 lbs); outer foot: 10/1X40; middle (one foot at a time): 10/1X15
rest interval 90 seconds between exercises
3. Main.
a. Weighted sit-ups: 40/2X15 (dropped one set)
b. Back extensions: none on Fridays; moved to Sat.
c. Good mornings: none on Fridays; moved to Sat.
d. crunches: 100
d. reverse crunches: none; only on Tuesdays
f. High volume sit-ups: 250 twist situps. These are getting easier.
Rest interval for sit-up workouts is 1 minute between sets, and probably 2-3 mins between exercises.
4. Cool down. Walked dog for 20 minutes; no stretching.
Week 14 (medium training volume) cont.
Saturday (1/3/09):
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes.
2. Main.
a. Back extensions: 7/2X25 (dropped 5 reps per set. back is feeling a little fatigued)
b. Good mornings: 15/2X15
3. Cool down: none.
1. Warm-up: hip rotations; front, back, and side bends; twists; jogged in place for 2 minutes.
2. Main.
a. Back extensions: 7/2X25 (dropped 5 reps per set. back is feeling a little fatigued)
b. Good mornings: 15/2X15
3. Cool down: none.