I've been out of the water for a month, and out of the weight room for 3 months. This was a planned break after a long season. I just got back in the pool last week and things feel about how they should given the circumstances.
My question is; Would jumping back into weights at the same time I'm getting back in the pool be safe? By safe, I mean with respect to reducing the risk of tendonitis/shoulder/etc problems? Should I wait a few weeks to acclimate to the pool before starting a weight routine?
A little about the weights I intend to do. I'm happy with the Lezak weight program for sprinters and am going to do a second time. This program does do a month of endurance lifting prior to any strength or speedwork, so I'm not going to be lifting like gangbusters right off the bat.
I did have shoulder and elbow tendonitis problems before the planned break, but they were not serious and these injuries have not surfaced yet in the pool. I am currently pretty tight from this last week, but not uncomfortable.
I really don't know the accepted thinking on this except for my college experience (i.e everything at once, you sissy), so any thoughts/ opinions are appreciated now that I am older and more wary of injury :cane:.
It took me about an hour, although I don't have access to all of the machines on his list. I still did 12 different exercises, but I substituted the stuff I couldn't do with core work that takes a bit longer with the extra reps. So I'm not doing the plan in exacting detail, but I'm applying the supersets, the periodization, and the exercises I have access to.
I just did my first routine of this cycle, and I've cut down to 10 exercises- it took me about 50min. I'm also doing 1 warmup round and 2 full rounds for this cycle (i.e 1 warmup and 2x12 reps instead of 3x12 reps). I've also shortened the whole cycle by a number of weeks to coincide with our GMU Sprint meet in October. I just removed one week from each period except for the middle sprint lifting period where I removed two weeks. I'll plan on starting the full routine again in Dec.
I've attached a screengrab of the spreadsheet I created to track my progress. As you can see, I like color-coding.
It took me about an hour, although I don't have access to all of the machines on his list. I still did 12 different exercises, but I substituted the stuff I couldn't do with core work that takes a bit longer with the extra reps. So I'm not doing the plan in exacting detail, but I'm applying the supersets, the periodization, and the exercises I have access to.
I just did my first routine of this cycle, and I've cut down to 10 exercises- it took me about 50min. I'm also doing 1 warmup round and 2 full rounds for this cycle (i.e 1 warmup and 2x12 reps instead of 3x12 reps). I've also shortened the whole cycle by a number of weeks to coincide with our GMU Sprint meet in October. I just removed one week from each period except for the middle sprint lifting period where I removed two weeks. I'll plan on starting the full routine again in Dec.
I've attached a screengrab of the spreadsheet I created to track my progress. As you can see, I like color-coding.
