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.
Very nice chart! It looks more manageable charted. What are "ups and downs"?
Q, Now weren't you the one that told me that you just needed to make sure to get in one pushing exercise, one pulling exercise, one back, and one legs each session? Jazz does much of what Lezak does (except for the endurance phase), but doesn't periodize. Instead, he theorizes that you can/should mix strength and speed lifting throughout the season.
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.
Very nice chart! It looks more manageable charted. What are "ups and downs"?
Q, Now weren't you the one that told me that you just needed to make sure to get in one pushing exercise, one pulling exercise, one back, and one legs each session? Jazz does much of what Lezak does (except for the endurance phase), but doesn't periodize. Instead, he theorizes that you can/should mix strength and speed lifting throughout the season.
