Day 249: Strength (Core, Gym and Plyometrics)

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Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can, and I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.

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Well crickey, I’m ecstatic at my recovery progress so far. Not wanting to jinx it, I’ll be praying next week that my legs will be in even better condition.

Today was supposedly to be speed endurance, but I switched it with gym as for one the stadium was closed due to a school meet being held (the stadium management it seems change the booking schedule last minute, and I wasn’t aware of it, caught off guard), and secondly it was raining heavily. I wouldn’t be able to run anyway.

Woodlands ClubFITT Gym and Woodlands Stadium – View Larger Map

So today I did gym, and tomorrow it will be speed endurance. In fact I was anxious to try out running in my spikes, and hoping that my legs can handle the impact.

However one thing that I’m not happy currently is that there’s this persistent pain at the sole for my left feet. It always aches the most after my training. I wonder if the ache is related to my current hamstring insertion issues, or a whole new injury that I should be wary of.

Status

Phase: NA
Phase Week: NA
Week Cycle: 2 of 4 (Medium)

Workout of the Day

Weight: 68.3kg (before gym) and 68.3kg (after gym)
Today’s gym total load: 2072.17kg
Supplemental sprints distance covered: 320m

1) Some Foam Roller

2) Dynamic Warmup

3) Core [B]
Bridge – 1 minute for front, sides and back
Bridge dip – 10x
Bridged leg lift – 10x
Back Bridged leg lift – 10x
Side Bridged leg cycle – 10x
Quadruped – 10x
Reversed Hip extension – 10x
Side Kickbacks – 10x
BOSU – 3×10

4) Weights [B] 3×8 80%
Bench Press (Olympic) – 60kg all sets
Half Squat (Olympic) – 105kg 110kg 115kg
Split Squat with Knee Thrust (Olympic) – 65kg 70kg 75kg
Bicep Curl (Dumbell) – 7kg 8.75kg 8.75kg
Quads (Machine) – 200lbs all sets
Shoulder Press (Machine) – 95lbs 105lbs 105lbs
Calf Raise (Machine) – 200lbs all sets
Pullup then Pushup (Machine) – 5×5
Abs front (Weights) – 6x10x20kg
Abs back (Weights) – 3x20x15kg
Hack Squat (Machine) – 180kg all sets

5) Plyometrics
Hurdles Jump – 3x7hurdles
Hurdles Straight Leg Drives – 3x7hurdles
Hurdles Knee Leg Drives – 3x7hurdles
Bounding – 3x

6) Supplemental Sprints
With trainers
Run on grass
80m with flying start – 4x

7) Active Recovery

8) Foam Roller / Stretching / Massage

Could it be I was compensating for my left leg issues by running hard with my right, and the left feet got complacent where the running mechanics was adversely affected, thus the aching?

Or could it be related to my trainers. Should I get new one? But then again the trainers I’m using now is quite new, and on previous usage I had to issues of any aching at the sole of my feet.

Oh boy, looks like I’ve to keep an eye on this issue at hand. I’ll try to rotate to a new trainer, and also observe my running mechanics to find out the root of the problem.

Overall today’s gym was rather ok. I had only to skip the box-jump as it was too wet and dangerous to be jumping around outdoors. It would be very slippery!

Plus I hate training in the rain earlier. Everything was so wet and icky. If there ever was a contest for wet tshirt, I would win it hands down!