Author Topic: Recovery from quadricep tendonitis  (Read 41797 times)

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jumperer

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Re: Recovery from quadricep tendonitis
« Reply #195 on: September 15, 2016, 07:35:02 am »
+1
did sprints last week on wednesday too. think it was around 50 meters.  ran it 5 times and that was pretty good. did it after basketball and a few jumps. one day i wanna just show up to a track and do a full sprinting session though, but not sure how i'd do it. i think a good way to do it is to start from shortest distance to longest. maybe 100m 5 times, then 400m thrice, then time myself for a mile run? does that seem like too much or too little?

LBSS

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Re: Recovery from quadricep tendonitis
« Reply #196 on: September 15, 2016, 09:47:46 am »
+1
[paging t0ddday, paging t0ddday]

advice: don't just show up at a track and do a track session. if you do, 100m is not "the shortest" unless you're a distance runner or something. 30m and 60m work can be valuable.

but why do you want to do it?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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jumperer

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Re: Recovery from quadricep tendonitis
« Reply #197 on: September 15, 2016, 10:58:44 am »
0
lol.

yea, 100m definitely isn't short at all lol. i sprinted around 50m last week and it  felt long for me, i wonder if i'll even have enough gas to finish 100m all the way thru. i was thinking 100m being the shortest cause i'll be heading to an outdoors track next time and i'm not sure if they'll have lines for 30 and 60 metres.

i wanna do it for two main reasons: i enjoy sprinting/timing myself for longer distances and because i wanna get back to jumping off one foot by next summer, and i think that sprinting/running will help.

adarqui

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Re: Recovery from quadricep tendonitis
« Reply #198 on: September 15, 2016, 02:10:13 pm »
+1
did sprints last week on wednesday too. think it was around 50 meters.  ran it 5 times and that was pretty good. did it after basketball and a few jumps. one day i wanna just show up to a track and do a full sprinting session though, but not sure how i'd do it. i think a good way to do it is to start from shortest distance to longest. maybe 100m 5 times, then 400m thrice, then time myself for a mile run? does that seem like too much or too little?

well for the mile, you'll probably be pretty toast after 5x100 & 3x400.

I personally like separating those into separate sessions.. in your case for example, that'd be a day of 100's, another day of 400's, and another day for a mile (or more).. but that's if you were adapted to sprinting/running.

so in the beginning i think the most important thing is just keeping the volume low and not going 100%... ie, you can run 5 x 100m but, just go ~70-85% or so.. it's still fast but not maximal enough to really wreck you (hamstrings for example).. I'd say a good month of just incorporating some speed/distance sessions but keeping it light/relaxed would be good before you consider intensifying things.

so for now, just split up your ~100-400m sessions and >= mile sessions .. so that you aren't running a mile or more after fatiguing yourself from 100-400m submax sprints.

initially i'd stick to <= 200m for sprints though .. 400m's can be pretty brutal in your legs/lower legs etc.

Anyway, if you keep it submax, the actual protocol isn't as important right now.. if you want to just go out and run 10 x 100m's submax, you do it.. and if you feel wrecked by #7, you can end that session. Same goes for 200's etc. As for mile runs, your body/brain will pretty much prevent you from overdoing it.. you'll probably run one mile and then end it lmao.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #199 on: September 15, 2016, 07:12:09 pm »
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yea that sounds good, i'll separate my sprint distances and running then. running 50m 5 times last week after a few jumps was pretty good on me, so i think i'll stick to around that volume.

also, the other main reason i want to start having sprint sessions was because i was hoping to get back to jumping off one foot by next summer. i was thinking that sprinting and jumping off one went hand in hand basically. any futher insight on this?

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #200 on: September 17, 2016, 04:05:31 am »
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275 lb deadlifts 3x5.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #201 on: September 17, 2016, 04:47:53 am »
+1
been back to playing pickup recently, mostly half court. my 2 foot bounce is pretty huge playing half court, when people don't know how to box me out, i grab a ton of rebounds and also get plenty of put backs.

also really like being able to get up high enough off 1 foot to just casually put the ball into the rim lol. during pickup is the only time i jump off one, and it's not been bothering me, so thats a positive. something i want to do though, more so in full court is to be able to dunk competently 2 handed, off 1 foot lol. i just think it'd be a fun thing to have in my arsenal, and it'd also be a positive, being able to finish with 2 handed dunks in transition, cause i have my fair share of blown layups on fast breaks lol.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #202 on: September 28, 2016, 02:04:01 am »
0
have been sick. think i'm gonna give it a go with ATG squats once i'm better. who knows, it might actually benefit my quadricep tendon? i can do ATG pistol squats and BW ATG squats without pain, so maybe doing them weighted will give some benefit.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #203 on: September 28, 2016, 02:21:21 am »
+1
just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?

vag

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Re: Recovery from quadricep tendonitis
« Reply #204 on: September 28, 2016, 04:49:41 am »
+2
I was always tempted by that idea. Just not able to stay consistent and focused at home, so i failed it. But the plan is solid.

Also, FWIW, you don't need that much weight to add, because the increments-strength analogy are sooo not the same with a barbell squat.

Scientific explanation: http://www.adarq.org/progress-journals-experimental-routines/5'9''-journal-for-a-40'rvj-off-of-two-and-1/msg83087/#msg83087

TLDR with small approximation errors for ease of use:
Whatever you add in a pistol 'equals' to adding around the double of it at a normal squat.
A pistol with 100lbs added would be equal to squatting BW+200lbs , so something like 350-400lbs.

Anyway, that doesn't change the plan, start with it and progressively overload it and see where you end.

:lololol:
woot

LBSS

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Re: Recovery from quadricep tendonitis
« Reply #205 on: September 28, 2016, 09:54:23 am »
+2
just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?

right on. you can also use a dumbbell or kettlebell instead of a vest. doing them on a chair or box is fine. personally i do proper pistols, on the floor, but always with my heel raised up about an inch on something: a 25-lb plate, my squatting shoes, whatever. being able to do them flat-footed would be cool but just because, not for any real reason. if it's more comfortable to do them on a box, then do them on a box and internet dick-measuring be damned.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #206 on: September 28, 2016, 11:32:45 pm »
+1
thanks guys. will definitely be doing this. i think the hard part will be looking for the vest lol.

i actually train better at home here though lol. i've got my own mini court in my backyard where i have had most of my dunk sessions. also am thinking about getting a barbell set up in my basement for deadlifts.

i've tried a dumbbell before, but it's way too distracting and im not sure if i have bad upper body endurance, but it was harder keeping the dumbbells up than the actual exercise lol. and yea, i'm gonna do them on a chair or box lol. i can just let my off leg hang and not worry about holding it up/testing my flexibility like everybody else is so concerned with lol. i have squat shoes too, but probably gonna do them flat footed. i'm not entirely sure of the difference, but doing them with the squat shoes probably will help with the butt wink, but at the same time make it more knee dominant.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #207 on: October 02, 2016, 11:37:48 am »
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haven't lifted for almost 2 weeks now, have just been randomly doing my pistol squats at home. doesn't bother my quad tendon at all, infact, im only hearing clicks and pops in my right, uninjured knee. just did some randomly but then decided to do some full sets, ended up doing 2x10 pretty easily. cant wait to get a vest, i think that these might end up being my bread and butter in place of an ATG squat.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #208 on: October 03, 2016, 02:01:46 am »
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did some more research on pistol squats. this is a very informative post:

https://www.reddit.com/r/bodyweightfitness/comments/28mwy9/a_general_comparison_of_pistols_to_barbell_squats/

1x15 today for pistols. getting harder, i think i can do sets of 20 though.

did some 2 step jumps off both plants. haven't had a jump sessions in almost 2 weeks mainly cause of sickness, so was just barely touching 10'2. also did that test where you put your midfoot over a line and then just do a standing vert straight up in the air. i ended up with my heel past the line, so i think that indicates good hip extension.
« Last Edit: October 03, 2016, 02:58:06 am by jumperer »

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #209 on: October 03, 2016, 08:00:26 pm »
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275 lb deadlifts for 6,6,4. also tried out barbell step ups again. don't really like these, always feels like i'm gonna lose balance, and also cause it's hard not to push off with your off leg, cause if you don't you're gonna lose balance for sure.