Friday, July 29, 2011

Training Log 07/23-following, time for a break

Did a 20kg biathlon sets test, which went okay but strained my back again. Two straight weekends. It turns out I've been almost 4 full months without a rest week.

07/23 20kg Biathlon sets
feeling skippy, testing actual biathlon sets instead of 5-8
Mobility, 5' bike warmup
J:20kg/2' sets
16, 16 video, 11/90" failed lockout
SN: 1'ea sets
17 video, 15
5SQ, 30bump x2 sets
Stretch deep in the sun.

Notes: Belt and full chalk today, felt interesting. Not a hindrance at all, though the belt did pinch a little belly against my elbow. Left lower back felt sore again like last weekend, something in my swing/snatch motion.

07/24 Monday issues
Worked on left gluteus medius and opening the hip all day Monday to break the pain. I think I'm done.

Rest of this week and the next are cancelled.

I have logged 3-5 sessions per week with no more than 3-4 days off since 03/31. No wonder I have lower back fatigue. Have been working out as a mental escape and preoccupation, to bored and restless on off days to actually take them off.

First, I need to revisit some internal priorities and clear my head. Do not do this again.

Second, I'm amazed I made 16wks straight. Revisit my 3-wk cycle design as 4- or 5-wk blocks. I clearly do have more capacity than 3 wks.

Recovery through August 05:
Joint mobility drills: wide knee circles, T-spine ribbons, shoulder girdle circles, elbow circles
Band and ball work as needed
- multiple times daily
10 Hindu pushups
10 BW close squats
10 Hindu pushups
10 full squats and hip stretches
Hang stretches and cat/cow stretches as available

No full-tension pullups, pistols, etc until at least the weekend. That should be 6 days rest and a week of light recovery. I need this. The open-chain wide knee circles are doing good things for my left hip and my right VMO. Squat's much deeper with natural spine curve and toes forward.

Consider restarting with 16kg biathlon short sets, then evaluating whether to do another 3wks strength work or 20kg biathlon. Probably the "Volume Template" in notes. Need to be doing 20kg volume by 08/31 to make the meet season.

Thursday, July 21, 2011

Training Log 07/16-07/22 Strength block 3

Dropping hanging leg raises.  Hip flexors are tense already and need to be open for dead lifts and swings. Rely on tension support for ab work.

Wknd Single Heavy Work
Mobility, BW warmup
24kg TGU: 10'

5 Pull-ups, 1 HLR: 3 sets
DL 3x150,170,170

Low SW: 15ea/2' (7, 210 total)

Notes: 142.0 pre-hydrated. Interesting I haven't put on weight yet. This was a good mix overall. Some of the DLs weren't right. Did not sleep: work, epic neighborhood fail. Lower back sore beyond 24hrs. Band work on hips relieved it.

Tue Double 20kg Complexes
Mobility, 5' low bike 

8CL,8J: 8888,8LC
5SQ,20bump: x3 

Stairs: 2 laps of 65 up-down/7'. Plenty of other work done.

Notes: AC out. Scale broken. Lockout tired after 4 sets. HOT. No air.  Lifting and eating are spot-on, but not sleeping enough. Salvaging rest after RFCs, up late with glowing rectangles. Need to change nighttime routine.

Thu Single Heavy Work
Mobility, BW warmup
24kg TGU: 4ea/8'

3-5 Pull-ups: 4,4,4
110lb BB DL: 8,10,10

Low SW: 15/15/2' x5
BW cool down.

Notes: SW until skin started moving. DL felt great this time. TGU felt tough, but better. Much better.

Friday, July 15, 2011

Training Log 07/09-07/15 Building Strength Again

Week 2 of a "strength block" of training, prepping to move up to 20kg Biathlon in the Fall. I read a few articles lately on specificity of training.  Faleev on power lifting: just the 3 lifts, unless you are correcting a hazardous dysfunction. Vasiliev and others on GPP for GS: use running, BB lifting, and other sports outside competition season to build GPP. 60-70% of session time spent on warm-up and cool-down. Interesting. Specialized training is demanding stuff.

This "20min to a fitter you" philosophy is a marketing gimmick. Even doing the most basic RKC beginner's workout, I needed to warm up first, and I got sore if I didn't stretch thoroughly at least 1-2 times a week. 20 minutes can help general fitness. It cannot maintain a high-level enthusiast or a competitive athlete, not 20 minutes all-inclusive. 20 minutes of actual resistance training, plus maintenance, that can work.

I'm finding my knees pop in acute angles, and hundreds of weekly squats have not fixed that. The video of my squats sounds like leather stretching, but that's just the cracking and popping with bad acoustics. I'm strong, and I'm mobile, and I'm a coin-toss every morning. Granted, the doc did say I had stretched or "partially torn" my MCL, and I'm missing part of my VMO. Let's try warmup on a recumbent stationary bike with the seat low enough for acute flexion. 

I also need to start prepping my snatch technique again.  Add some dead lift volume for strength instead of HS swings.  Add GS style "low swings" for grip endurance and maintaining arm-trunk contact in the backswing. Pulling from the shoulder's a bad habit for me. Use the right tool for the job.

There's this little grouping I'm doing as warmup and before the majority of meals: knee circles, shoulder girdle (upper T-spine) circles, 10 Hindu pushups, 10 close squats, 10 Hindu pushups, 10 full squats.  I'm doing it almost so often that it's not worth documenting, so I'll call it "4 tens" in warmup. I may actually be working out the rotation in my left shoulder. 60 Hindu pushups a day (for someone who never does pushups) will do that.

07/09 Double 20kg Complexes
Warmup: 4 tens, 5' low bike

5CL,5J,  2-5s hold: 6 sets, #5 on video
5SQ,20bumps: 3 sets

planned 4, winded

4 tens and stretch

Notes: BW 141.5. 16oz Gatorade before, sloshed in belly during jerks. Did discrete bumps instead of JSQ, treating each as a jerk rep. Knee responding well to warmup and maintenance work. Did extra skill work, less drill work, felt "cardio" was already accomplished. No work wasted for its own sake.

Tue Single Heavy Work
4 tens, 5' low bike

24kg TGU: 2ea/5'

3-5 Pull-ups, HLR: 4,3,3
DL: 3ea 160lb, 140lb, 120lb
- 3 circuits
Low SW: 10/10 x10

planned 4-5

Notes: turning into grip and back day, okay. Complements jerk and squat day. BW 143.0 pre-hydrated. There's no productive reason to do DL in drop sets in this routine.

Thu 20kg Double Complexes
4 tens, 5' low bike

8CL, 8J 5"OH:  x5 (88855)
5SQ,20bumps: x3
Stairs: 3 laps/9' with some rests

Notes: First full set of stairs with 2x20kg.  No shame in catching my breath. Started losing the lockout in jerk at set 3.  Traced it back to a weak launch, of course, pressing out at the top. Changing to a shoulder-width stance in set 4 benefited my undersquat and didn't cost much in my launch. If I can train this, intentionally, it will benefit my LC and not let my joints inhibit my 2nd dip.

Ordinarily, the jerk suffers from a wider stance because of the change in the angle of force. You don't see a lot of short guys doing LC because of the spread. This new to the weight class, I'm completing 8 CL and 8 J in 2'. Not bad.  Stay here until 5 sets 8 is strong.

Thursday, July 7, 2011

Training Log - program change to 20-24kg strength work

Long Cycle has always fit me well, in the sense that the movement grooves well with little practice and does not provoke soreness. I wanted to get my LC rank III (16kg) so as not to fall behind my Biathlon ranking, but I did not specify a number of weeks or 10' straight.  I ranked this week, and I'm moving on to heavier weight.  This is a block of 24kg and double 20kg drills to build my strength up.  May (need to) put on mass (to progress), so eating freely and tracking BW. Adding squat work almost every day to build up to the heavier jerks. Get-ups feel really good right now.

07/02 Sat 2x16kg LC
Warmup, mobilize. Video.
BW: 141.5
LC: 44/6'
added 12/2' x2 to finish at 10' total
Stretch out.

Notes: slept in, trained 14hr fasted. Petered out at the last rep, probably due to being fasted the extra few hours, but the set was solid. That video's been sent in to WKC. This was what I wanted to do, plain and simple.

standing holds
2x16kg 5'
2x20kg 2', 2', 2'

07/03 Sun stretching and sunshine
Sun salutes: 2 sets 5 ea
Face-the-wall Squats: 2 sets 10
24kg TGU: 5 ea/10'
24kg 2-handed hardstyle Swings: 5 sets 20
Stretch and sun

Notes: how great will my overhead be when I can do 5 TGU each side without unloading the bell? This felt good. Excited about this month. And the heavy HS swings were a good addition. Go ahead and make the change.

07/05 Tue Double 20kg Complexes
Mobilize and windmills as needed. Be mobile and safe.

5CL,3-5jerk/PP:  x3 (5,5,5)
5SQ,20FSQ: x3
Stairs: 2laps/5'
Stretch 15', felt good

Notes: 143.0lbs. Shoulder fatigue on stairs. Jerk launch was weak. Add bench jumps, patience.  This will come together.  Good first session.

07/06 Wed maintenance
Before every meal, 10 Hindu pushups x2, 10 close squats, 10 full squats done explosively. 
Started when I rolled out of bed, and had a protein meal immediately after.  I like this pre-meal routine a lot.  Not stressful, not heavy or resource-intensive.

07/07 Thu Single Heavy Work
24kg TGU: 6', 4ea

- Circuit
3 Pullups, HLR

5 Goblet SQ
- 4 circuits

24kg Pulls:
OALC: 5ea, for practice

SW: 3'@20 2H hardstyle, 3'@10ea sport style
Stretch thoroughly

Notes: BW 142.5 with 1pt Gatorade in me. A little sore later. 24 is definitely heavy for me. Hardstyle swings are a surprising challenge at this weight and this long out of practice.

Get-ups were more squared and solid after I became aware of my left shoulder external rotation and ducking around beneath the bell.  Much better now.  Moving very well.  Keep these up.

Friday, July 1, 2011

Training Log 06/25-07/01 LC wk 2

Week 2 of focused Long Cycle training. I gave myself up to 6wks to make my rank numbers in LC (42 reps), then ranked in 2wks.  For some odd reason, LC doesn't make me sore, so my perception of recovery and progress is different.  I need to transition up a weight class and reserve 16kg for conditioning work.

06/25 24kg OALC
BW 141.5, not even trying. Last-min upgrade 20-24kg. We'll see.

Warmup, mobilize, TGUs xx
CP: 1 3-rung push presses :-p
OALC: 1'ea, 1'r x4-5
7,6,6,8,9 (total 36ea/10')
Cycling: L9 4.1/15' 145HR 120cal

Notes: over-rotated a couple with the new weight, all early. Grip fatigued, not hips. Presses are a waste at this weight; do get-ups here and 2x16kg Dbl MP later.

06/26 Sun 2x16kg LC (opt)
>> lost sleep, knee sore, worked overnight and afternoon. 5pm short session
Warmup, mobilize
LCCP/Pullups: 1 x3r
LC: 1'@10rpm,1'r x5-6
10, 10, 10, 10, 20/2'
stairs, cycling (skipped)

5' walk, stretch lightly

Notes: dbl cp and pullups were easy. Don't have 30 of them, but short sets were easy. LC pace was aggressive, but reasonable. Jerk has gotten easy, springy, even with the wider stance. My second dip is clearer on video now than a few weeks ago.

06/28 Tue 2x16kg LC plus drills
Warmup, mobilize
LCCP/Pullups: 1 x3r 

LC: 3',1'r x3-4
18/3', 1'r x4
Stairs: 3laps/5'30"

Notes: banged a finger during warmups; manned it out. Last 1' was real shaky. 6rpm is a LOT of rack time; 7-8rpm may feel better as soon as it's sustainable.

06/29 Wed mobility work
Arm bars, get-ups, halos, GSQ.
Midday pistols: alternating singles, 8 or 10 each with short rests. Rock bottom, good form.

06/30 Thu 2x16kg LC
Paged on-call, slept in, single 6' set instead of multiple sets.  Let's see what this can do.

6' timer: 8,8,8,8,6,8 (46), big PR!
BW 142.5, rank III with spares
2x16kg 5SQ+20JSQ x3

Stretch well

Notes: Skipped cycling and stairs in favor of squat/jump squat complexes.  This was short, intense, and focused.  Felt good.  If not for the 6' timer, I could have actually done 50-plus.

Question: Will I reach a point of diminishing returns gained by extending LC instead of moving up to 20kg biathlon? I need to move up more than I need to sit on LC just because I find it fun.  Get a rank video, get a 10' limit test, and move on.