I am 48 years old, former D3 football and track participant at WashU (StL) and currently ~9 months into a speed training experiment after a 20+ year hibernation. I have thus far somehow managed to stay in one piece without any significant injuries requiring long rehab time. I have had my share of minor snags costing me a few days here and there along the way, but whatever I'm doing is working. Since July 2023, I have lost nearly 30 pounds. Since mid-summer, I have really noticed an increase in speed, power, and explosiveness. My cardinal rule is never do high intensity sessions over consecutive days. Rest/lightly active recovery is 24 to 48 to 72 hours. I ran in spikes the last 2 Tuesdays (short sprints only), which is a first since 1999. Ultimate end game is to compete in some masters meets beginning in a few months and put together a 4x4 for Penn Relays 50-54 age group in a couple of years assuming I can convince former high school or college teammates to commit and get our times down.
That's incredible! You've gotta keep me updated on your progress, super excited to hear how training goes for you. And congrats on what you've already achieved, dropping 30 lbs is no joke
Bro I really likie your style of content, recently I've been running into similar issues of trying to do too much to fast. I feel like tracking your total weekly volume of sprinting is a great way to counter act this. Whenever I do see myself in a situation where I'm very fatigued before the designated deload week, something I really like to go by is "when in doubt rest" which is a philosophy coach Randy Huntington goes by. So basically whenever I do see myself get very fatigued I automatically start an early deload.
Thank you so much! I like your stuff too man, keep it up I couldn't agree more! Tracking volume is so useful for athletes. I also like that philosophy, I've listened to a ton by his assistant coach Rolf Ohman and he says the same, sprinters need tons of rest.
Great video. When it comes to injury prevention, load management is king. A few questions: You said dysfunctional hips? What does that mean and how did you tackle this issue specifically? I may have a similar problem.
Thank you! Had a few different hip things. The first was just a hip flexor strain or something like that, had pain when lifting my leg for months and eventually got it handled with slow eccentric cable loaded hip flexor raises. Second thing was a lack of internal rotation especially in my left leg which caused some of my foot issues. I looked at Conor Harris's channel, he has amazing information on hip mobility. Ive thought about making a hip mobility video so I could put that on the list but some of his exercises are the best I've ever used
When I am trying to introduce plyos, hops and bounds in my training, I get calf pain in both my legs (even on very low intensity), but it only hurt when hoping or bounding. Not at calf raises or at single vertical or horizontal jumps. I can’t understand how to progress again to even low intensity repeated plyos 😢
Are you sure it's your calf, like the muscle, as opposed to the Achilles tendon? The way you're describing it sounds a lot like Achilles issues I've had before. Are you able to run or does that hurt you?
@@SimonShawk5 it starts to hurt when I am sprinting, especially after 30-40 meters but then it feels more like calf stiffness. But jogging does not hurt. It is also very weird, because it is not very localized. But it is around the low calf at the point when it attaches to the tendon, and also sometimes at the inside of the leg. I would also say that it feels kinda deep inside the leg sometimes. It think the trigger is ankle dorsiflexion because it hurts sometimes when I am at an ATG squat and if I pause there for 3-5 sec, then when I try to go up it hurts. It is so weird, because I can squat(to powerlifting parallel) with zero pain at very heavy weight (220kg+ for reps, 100kg bw) 😂 Thanks so much for the answer btw 😊
Sounds like a frustrating injury. I would try some isometric holds like the spring ankle series and see how it feels afterward. If it feels better there's a pretty solid chance it is a tendon issue. On top of that, I'd try to avoid anything that hurts for a week or so. I know it sucks doing that but sometimes it's necessary to heal and get better and every time you work through pain you're probably making it worse. Also, some gentle stretching probably wouldn't hurt.
How did you get rid of the cronic hipflexor injury? i have been struggeling for 2 months to help relieve the tightenss but nothing seems to work even my phisical therapist doesnt seem to help
Bro the photo finish APP at start shows proper times, but after a few reps on the photo finish ap it sometimes shows a weird time such as 30.12.12MIN, and i dont know how to fix it. Do you know any ways to fix it?
i dont understand what your get faster in 3 months program means. Is it 1 free call on zoom or is it a call to get started? or am i completly missing the point?
I've had tons of success with heavy isometrics over 30-45 seconds, 3-4 sets or so. That was for my patellar tendon (and Achilles tendons) so I can't say for sure about a quad tendon
@@terraflow__bryanburdo4547what type of beef are you eating? I just can't force myself to eat that much ground beef a day. I wonder if creatine is the reason why you're getting results beef is supposed to be high in creatine.
I am 48 years old, former D3 football and track participant at WashU (StL) and currently ~9 months into a speed training experiment after a 20+ year hibernation. I have thus far somehow managed to stay in one piece without any significant injuries requiring long rehab time. I have had my share of minor snags costing me a few days here and there along the way, but whatever I'm doing is working. Since July 2023, I have lost nearly 30 pounds. Since mid-summer, I have really noticed an increase in speed, power, and explosiveness. My cardinal rule is never do high intensity sessions over consecutive days. Rest/lightly active recovery is 24 to 48 to 72 hours. I ran in spikes the last 2 Tuesdays (short sprints only), which is a first since 1999. Ultimate end game is to compete in some masters meets beginning in a few months and put together a 4x4 for Penn Relays 50-54 age group in a couple of years assuming I can convince former high school or college teammates to commit and get our times down.
That's incredible! You've gotta keep me updated on your progress, super excited to hear how training goes for you. And congrats on what you've already achieved, dropping 30 lbs is no joke
Bro I really likie your style of content, recently I've been running into similar issues of trying to do too much to fast. I feel like tracking your total weekly volume of sprinting is a great way to counter act this. Whenever I do see myself in a situation where I'm very fatigued before the designated deload week, something I really like to go by is "when in doubt rest" which is a philosophy coach Randy Huntington goes by. So basically whenever I do see myself get very fatigued I automatically start an early deload.
Thank you so much! I like your stuff too man, keep it up
I couldn't agree more! Tracking volume is so useful for athletes. I also like that philosophy, I've listened to a ton by his assistant coach Rolf Ohman and he says the same, sprinters need tons of rest.
Great video. When it comes to injury prevention, load management is king.
A few questions: You said dysfunctional hips? What does that mean and how did you tackle this issue specifically? I may have a similar problem.
Thank you! Had a few different hip things. The first was just a hip flexor strain or something like that, had pain when lifting my leg for months and eventually got it handled with slow eccentric cable loaded hip flexor raises. Second thing was a lack of internal rotation especially in my left leg which caused some of my foot issues. I looked at Conor Harris's channel, he has amazing information on hip mobility. Ive thought about making a hip mobility video so I could put that on the list but some of his exercises are the best I've ever used
When I am trying to introduce plyos, hops and bounds in my training, I get calf pain in both my legs (even on very low intensity), but it only hurt when hoping or bounding. Not at calf raises or at single vertical or horizontal jumps.
I can’t understand how to progress again to even low intensity repeated plyos 😢
Are you sure it's your calf, like the muscle, as opposed to the Achilles tendon? The way you're describing it sounds a lot like Achilles issues I've had before. Are you able to run or does that hurt you?
@@SimonShawk5 it starts to hurt when I am sprinting, especially after 30-40 meters but then it feels more like calf stiffness. But jogging does not hurt.
It is also very weird, because it is not very localized. But it is around the low calf at the point when it attaches to the tendon, and also sometimes at the inside of the leg. I would also say that it feels kinda deep inside the leg sometimes. It think the trigger is ankle dorsiflexion because it hurts sometimes when I am at an ATG squat and if I pause there for 3-5 sec, then when I try to go up it hurts. It is so weird, because I can squat(to powerlifting parallel) with zero pain at very heavy weight (220kg+ for reps, 100kg bw) 😂
Thanks so much for the answer btw 😊
Sounds like a frustrating injury. I would try some isometric holds like the spring ankle series and see how it feels afterward. If it feels better there's a pretty solid chance it is a tendon issue. On top of that, I'd try to avoid anything that hurts for a week or so. I know it sucks doing that but sometimes it's necessary to heal and get better and every time you work through pain you're probably making it worse. Also, some gentle stretching probably wouldn't hurt.
@@SimonShawk5thanks so much for the tips 😌
How did you get rid of the cronic hipflexor injury? i have been struggeling for 2 months to help relieve the tightenss but nothing seems to work even my phisical therapist doesnt seem to help
Slow eccentric cable hip flexor raises. Going all the way into a deep stretch very slowly, then pulling the leg forward and repeating
Bro the photo finish APP at start shows proper times, but after a few reps on the photo finish ap it sometimes shows a weird time such as 30.12.12MIN, and i dont know how to fix it. Do you know any ways to fix it?
I've never had that issue. Are you hitting stop, and next rep, before each run?
@SimonShawk5 I have tried multiple things, I now just restart the clock before every run but I still get this issue.
i dont understand what your get faster in 3 months program means. Is it 1 free call on zoom or is it a call to get started? or am i completly missing the point?
I'm coaching 5 athletes for free for 3 months, the call is just to get it all set up and figure out goals, training history, etcetera
I have bad tendinopathy in my quad tendon above my kneecap how I should deal with it.
I've had tons of success with heavy isometrics over 30-45 seconds, 3-4 sets or so. That was for my patellar tendon (and Achilles tendons) so I can't say for sure about a quad tendon
@@SimonShawk5 ruclips.net/user/shorts_xtAmZRcqrM?feature=share
@@SimonShawk5 achilles ruclips.net/user/shorts7C9v1lIxg8s?si=yZYUUPxB8Cp4gQz_
I rarely get sore now because I have been stretching 5 days a week for 3 years.😂🤢
I can't imagine stretching that much 😂
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200g/day of animal sourced protein/day. . mostly from beef. I now recover like crazy and never get sore
That's so disgusting. I don't think it's the meat doing it.
Actually, like guaranteed it isn't.
But how much is it per bodyweight? Like you mean more than 2x ?
@SunOmega I am 160lbs so over 1g/lb. I am over 60 so requirement is higher.
@garageliftrunner Fortunately your feels don't affect my results
@@terraflow__bryanburdo4547what type of beef are you eating? I just can't force myself to eat that much ground beef a day. I wonder if creatine is the reason why you're getting results beef is supposed to be high in creatine.