Do you have tight hamstrings. Do you dread dropping items on the floor knowing that you have to bend over to pick it off the ground. Do you feel that you have steel cables running down the back of your legs. I have 5 steps to help length those muscles.
The first step to help lengthen your hamstrings is to improve tissue quality. When your hamstrings are littered with knots. There is no way you can improve the length of your hamstring. So the first step is to perform SMR( Self Myofascial release) aka Foam roll. You can use several different tools to assist with improve tissue quality. You start with the easiest method which is the standard foam roller or you can move up to more advance option the barbell.
Once you get those knots broken up is time to stretch those hamstrings and tendons and try to get a little more range of motion try to hold a stretch for 2 sets of 30 secs really push to get a little more range in those hamstrings.
The next step is to reprogram movement pattern using a mobility drill that moves the joint through the range of motion helps reset your movement. Also helps warm-up the joint capsule and help prepare it for movement. here are two of my favorite mobility drills for the hamstrings.
Strengthen the new range of motion Now that you have this brand new range of motion it is time to strengthen those hamstring and further cement that additional range of motion. Here are two exercises that I recommend try to use light weight and concentrate on form.
Really concentrate on keeping the back straight and only work through hips really load the hamstrings.
Keep your back straight and allow the weight to help push your down into the bottom of your squat.
Consistency The last and most important step is consistency. This is not a one time fix. The more you work on your hamstring the better your results. I recommend performing your hamstring rehab 2-3 times a week. Until hamstrings are to desired length.
Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.
Treadmill 45 mins
Work 10.5 mph 1 minute
Rest 3.6 mph 1 minute
Plyometrics 15 mins
Low box drills
Hop Matrix Stretching and Mobility 20 mins
Feeling pretty good as I walked into the gym today. There was a lot more people than usual. but it is getting ready to be that time of the year again with people and their new years resolution. There is a like a large influx of people that come with the New years resolution to get in better shape and lose the excess baggage. If that is your new years resolution then pursue it wholeheartedly. But usually that drive last maybe a month and a lot of people lose motivation and stop coming to the gym. One thing I have learned is that it takes a lot of effort to make changes to your body and you shouldn’t be discouraged if it doesn’t happen immediately. Just stick with the program and everything will be fine. Now my workout was mostly just aerobic work seeing as my Tuesday and Thursdays are my light workout days. Just some aerobic work and stretching to make sure everything is loose and limber nothing too difficult. Still trying to get used to the new speed increase may take me the rest of this week. I’ve also lost 5 more lbs this week so the workout and changes in my diet are working
Treadmill running 50 mins
Work pace 10.5 mph(1 min)
Rest pace 3.6 mph (1 min)
Oh the Christmas Holiday has come and past and I hoped that everyone has had a great Holiday spending good time with family and friends. Now it is time to get back into the swing of things and to starting climbing the mountain once again. Two days off from working out will do your body good but I usually like to work myself back into working out slowly. Usually peaking with my hardest workout usually later in the week. Even still I did feel great coming into this workout with no aches or pains. Since the last workout I decided that I needed to increase my work speed on my workouts so now the minimum speed will be 10 mph. So now I will be moving a a 6 mile pace which in relative terms of speed its not really fast. Most people can run faster than 10mph but it is a matter of sustaining that speed which will be the goal. Since it is an increase I decided to cut my time down to 30mins and work my way back to 60 mins. Stretching and mobility work is the same I am still on working on hip and ankle mobility along with shoulder and thoracic spine mobility. I definitely feel that it is helping me become more limber. I haven’t had any aches and pains and I feel good overall. Lifting I decided it was time to switch up some exercise in my work to make me more explosive.
Aerobic work 30 mins
Work 1 min @ 10mph
Rest 1 min @ 10mph
Stretching and Mobility 20 mins
Hang cleans 5 x 5
Walking Lunges 3 x 20( 10 each leg)
Box Jumps 3 x 5
Cable pull SLDL 3 x 8(each leg)
Dumbbell Bench Press 4 x 6 (each arm)
L- Pull ups 4 x 6
Back Extension w/ Rear deltoid raise 3 x 8
Anti-rotation T bar 3 x 10
Sit ups w/ antirotation 3 x 20 Total Time 120 mins
Last workout before Christmas wanted to burn myself out as much as I can nothing special I done this program and I feel that I am finally starting to get used to eat as well with the current diet that I am on to help me get my body fat down to about 8%( which will be pushing it but worth a try). Starting Monday I will make a change to a lot of the exercises that I do so that I can progress and make myself as ready as possible for the Tough Mudder. If you don’t read any other post I want to wish you a Happy Holidays to all and a Happy New Year.
Treadmill 45 mins
Work 1min @ 10 mph
Rest 1 min @ 3.5 mph
Stretching and Mobility
Bulgarian Split Squats 5×5 @ 205 lbs
Single leg Dead Lift 3 x 8 @ 85 lbs
Dumbbell Bench press 4 x 6 @ 85 lbs L – Pull ups 4 x 6 w/ body weight
Anti rotation T- bar 3 x 10 @ 10lbs
Sit ups 3 x 20
I am feeling great. It has been four days that I have been under the weather. So to finally feel normal it feels great. I decided to share my new found energy and spirit. In the interval run I decided to go with a 3:1 work to rest ratio to see how far along my conditioning 1:30 work time with a 30 second rest period. Now you’re probably thinking that hey that is shorter than the usually 2 minutes work ratio. But you have to remember your rest period has been cut in half in comparison. So instead of resting for a full minute between your work pace you only get 30 seconds. Now it is very important that you keep that in mind because for the last two weeks you have had more rest time. So pay attention to the clock and keep on pace with the 30 seconds rest period.
Treadmill 45 mins
90 sec work time
30 sec rest time
Stretching and Foam roller 15 mins Calfs Hamstring
Quadriceps Hip Flexor
After a terrible weekend with a visit from the food poison fairy. So waking up this Monday I was not looking forward to this day. But you know what?! I man up and got through the day like a man is suppose to. No excuses just get the Job done. As the Rock says BootstoAsses. Any way I know that my body has not recovered from the awful barrage of food that I put into my body I knew that I wouldn’t be making any PRs today. I was still was able to trudge through the conditioning part of my workout to make sure my aerobic capacity is still there I ran for 60 mins in an interval pattern of 2 mins work and 1 min rest. I was able to get through the entire thing with a lot of mental toughness. Some days you just have to push through it .
Treadmill 60 mins
2 mins work( 8mph)
1 min rest( 3.5 – 5.5 mph)
Stretching and Mobility work 20 mins
Foam Roll hamstrings, calfs, quads, lower back, upper back,
Hip flexor, IT band
Motivation that is a word that I have heard in my career a lot. You can tell a person all the information in the world and give great examples you people who have applied these teachings and their lives have improved and yet these people will not change. I have found personally that I am spending more time and energy in finding ways to motivate them in to a new life style. With the people I am working with I know that good eating habits and exercise will benefit them greatly. That is a later topic. Now I will speak for myself I am a very internally motivated person I like to push myself and see how far I can go physically and mentally. When I accomplish a new goal I feel great that I was able to complete the challenge. Not everyone in life is not internally motivated. Some people are motivated by external rewards. External rewards can be recognition, money, women(or men) or some sort of material prize.
Now there are days where I don’t feel motivated. So what do I do to get me back on the ball again. Well some days I will reading a new article that talks about a new exercise or program and that will get me going again. I will sometimes go on youtube and watch aninspirational video, or a montage of people performing outstanding feats. When I see other people working hard to try to improve themselves it really lights a fire under me. I have been raised to be a very competitive person. So when I see someone working hard I know that I must work harder than them to prepare myself. I always pride myself on effort. If you ever saw me play my game wasn’t the nicest or flashest. I was a work horse he would duck his head down and do all I could to help me team win. Now for me it worked I was highly motivated to do those types of things. Every one is not going to motivated to do those things it is important to find out what motivates you in life and to use that to keep the fuel added to your own fire. The more you keep yourself motivated and working in the right direction the closer you will become to accomplishing your goals. Even after you’ve accomplish your goals you will still be motivated to master your craft and go far beyond your goal.