Some more for Day four ...Read Now
Today's schedule for my three-month vault conditioning workout called for a similar series as Day one, with a little extra. After a light upper-body only strength workout yesterday, the knee felt a little better today, but suffice it to say I'm still looking forward to that doctor visit tomorrow morning.
My buddy, Shawn, who developed this program I'm following, gave me some great advice on modifications after I struggled a little bit through the first two days, mostly because of my sore appendage but also because I ain't no spring chicken. Here's what he said:
"Hey man! A few thoughts if things keep hurting. All training programs are just an outline and outlines can be broken. If you don't feel like you're recovering enough yet, maybe think about doing the program in days vs days in the week. For example, if Monday is Day 1, Tuesday is Day 2, etc,, maybe try Day one with 2 days active recovery, then do Day 2 with 2 days active recovery, Day 3 with 2 days active recovery, and so forth. If you feel good down the road, maybe just take one day in between. The goal in any training is to improve, so if you feel like it's only hurting you physically and mentally, slow it down. You've got all the time in the world!
"P.S. if that knee is being a pain (pun intended) bike sprints, pool running, etc. are great alternatives until you can see that doc and figure out what's going on. Hope this helps a bit!"
It definitely helps.
Today, I took my weighted sled, measuring tape, and stopwatch down to the park, measured out 20 meters, 30 meters and 40 meters. Then with a 10-pound plate on the sled, I did four 20-meter sprints (one minute rest in between each), four 30-meter sprints, and then three 40-meter sprints with no sled.
I did pretty well with these. A little pain, but not too much. Just for grins, I finished with a 20-meter sprint, stopwatch in hand, and I clocked it at 3.9 seconds, roughly the same "speed" as Monday's workout.
Next, the plan calls for multi-jump series no. 2, which basically involves 20-meter sets of different kinds of toe hops and skipping and frog jumps. Neurological, plyometric type training. On these, I do great with hops, skips, and jumps on the right side. On the left foot, not so much. But I knocked it out the best I could, and that was it for today.
I skipped one section that calls for jump squats (should have gone ahead and done those), bench press, barbell squats, bent-over rows, and Russian twist. Next time, I'll hit the gym on the way home and do these, but I slept a little late this morning and was running out of time before a lunch date with my youngest darlin' daughter.
I'll continue to follow the plan as best I can, doing as much as the knee allows me to. Hopefully, tomorrow I'll get some answers at the doctor's office and be able to start getting things straightened out.
See y'all tomorrow!
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