Stallion -
Your enthusiasm is infectious; keep training hard and stay positive and I’m sure you’ll achieve all your goals and more!
Stay strong
MR
I’ve got a question about self myofacial release. When I perform it on my lower back, I don’t know if I’m doing it right. Am I supposed to have my weight mostly on the foam roll via my lumbar region? I just don’t “feel” right doing it like when I work the other areas.
Also, should it feel like I’m giving myself a charlie horse when I do the ITB?
For the lumbar, sounds like you are doing right. If you need to, put more pressure on one side versus the other and see if that helps.
As for the TFL/ITB, it may feel like you are giving yourself a charlie horse, especially if things are very tight. Try sitting on the “hot spots” rather than just rolling and see if this helps.
Stay strong
MR
[quote]conorh wrote:
I’ve got a question about self myofacial release. When I perform it on my lower back, I don’t know if I’m doing it right. Am I supposed to have my weight mostly on the foam roll via my lumbar region? I just don’t “feel” right doing it like when I work the other areas.
Also, should it feel like I’m giving myself a charlie horse when I do the ITB?[/quote]
MR,
I am in hockey season right now and wondering how you would organize training in order to maintain (or increase, if possible) strength levels during the season. We practice on mondays and wednesdays and have games on fridays and sometimes saturdays. This schedule continues for the next five weeks and there is a break until a similar five week schedule begginning in mid january. I was thinking a full body higher rep day on sunday and ME upper day w/ higher rep lower body lifting on tuesday. My ME would be singles w/ a 3RM, so not true ME work. How does this sound? Also, what do you think about performing a heavy lowerbody lifting session early wednesday w/ practice at night? Thanks a lot,
TR
I wouldn’t worry too much about high-rep work; instead, if you want to keep your strength, stay in the 3-5 rep ranges for the big lifts.
Also, when do you train M-W? If it’s in the afternoon, I would get your heavy-heavy day in on Monday, and then a lighter full-body (different lifts) on Wednesday. That gives you a few days off for recovery, as well as getting your big sessions in w/some days off as well.
Stay strong
MR
[quote]bigTR wrote:
MR,
I am in hockey season right now and wondering how you would organize training in order to maintain (or increase, if possible) strength levels during the season. We practice on mondays and wednesdays and have games on fridays and sometimes saturdays. This schedule continues for the next five weeks and there is a break until a similar five week schedule begginning in mid january. I was thinking a full body higher rep day on sunday and ME upper day w/ higher rep lower body lifting on tuesday. My ME would be singles w/ a 3RM, so not true ME work. How does this sound? Also, what do you think about performing a heavy lowerbody lifting session early wednesday w/ practice at night? Thanks a lot,
TR [/quote]
[quote]Mike Robertson wrote:
I wouldn’t worry too much about high-rep work; instead, if you want to keep your strength, stay in the 3-5 rep ranges for the big lifts.
Also, when do you train M-W? If it’s in the afternoon, I would get your heavy-heavy day in on Monday, and then a lighter full-body (different lifts) on Wednesday. That gives you a few days off for recovery, as well as getting your big sessions in w/some days off as well.
Stay strong
MR
MR,
Thanks for your response. A few questions: Our practices are at night on both Monday and Wednesday. How long before practice should I be lifting on these days, 4-6 hours? Could I go heavy in both a bench and squat/dead movement on monday or should I alternate between bench and squat/dead each week? Also should monday be a full body day as well? Thanks for your time,
TR
Here’s a sample:
Mon
Clean/Snatch, 3x3 or 4x2
Squat, 3x3
Bench, 3x4 or 3x5
Wed
RDL’s, 3x5
Rows or Chins, 4x6
Single-leg, 2x5-6
In-season, every day should be a low body day. Big compound movements that hit lots of muscles. And yes, you can squat and bench on the same day.
Hope this helps.
Stay strong
MR
[quote]bigTR wrote:
Mike Robertson wrote:
I wouldn’t worry too much about high-rep work; instead, if you want to keep your strength, stay in the 3-5 rep ranges for the big lifts.
Also, when do you train M-W? If it’s in the afternoon, I would get your heavy-heavy day in on Monday, and then a lighter full-body (different lifts) on Wednesday. That gives you a few days off for recovery, as well as getting your big sessions in w/some days off as well.
Stay strong
MR
MR,
Thanks for your response. A few questions: Our practices are at night on both Monday and Wednesday. How long before practice should I be lifting on these days, 4-6 hours? Could I go heavy in both a bench and squat/dead movement on monday or should I alternate between bench and squat/dead each week? Also should monday be a full body day as well? Thanks for your time,
TR[/quote]
So this is what it’s like to say goodbye, eh?
Catch you all on the Flip Side!
Stay strong
MR