So I went to see Chris for my 4th PT session and this week I came in a broken man.  I have resumed playing 5-a-side football on Mondays and for the last session and this session have been seen to see Chris the following day.  Without getting into the details I have a long history of hip related discomfort and I am always getting super tight in my adductors, hamstrings and QL.  I believe this is because my trunk and glutes/hamstrings are weak so the other hip extensors take up the slack and beat up on my IT band for pay back!!!!!  So football is a bit of a love hate experience right now- I love to play it but I feel really heavy on the pitch; I find it hard to pick my legs up and hate how stiff and uncomfortable I feel after.  I guess because I have been weary of my back for so many years (over 10 years now) I very rarely do any sprint work or running so I guess my hamstrings have just got deconditioned at pulling through the running stance!!!!

 Given that Strength is my goal I am considering not playing 5-a-side but I love it so I am going to have to see how I get on programming a Weights session the day after football!   

Word of advice- if you have one heavy lift planned that is your priority session I don’t advise planning a 5-a-side match the day before but this is just the reality:

  Football has to be on Monday and I have to see Chris on Tuesday (it’s just logistics!!!)

 Any way because Chris could see I was struggling we agreed it might be worth doing some hamstring work.  So here is the session I did.  Interestingly based on my previous posts about work capacity I guess you could call it reverse periodisation because looking at it I started with the just get it done (JGID) muscle conditioning work and finished with the Intensity stuff (Deadlifts)!!!!

 

1.  Empty bar (20kg) Romanian Deadlifts 3 x 20  

2.  Single leg toe touches 3 x 12 each leg  

3.  Kettlebell Good mornings 3 x 15  

4.  Swissball hip extension into single leg rotation 3 x 12 each side (see below):  

  I had to keep one leg straight while I lifted the free leg and rotated it out to the side.  This gave me a nice stretch on the lower back and worked my obliques.  

5.  Barbell Standing twists with lunges 3 x 10 each side [see below]

 

6.  Deadlifts 60kg 2 x 8 (quite easy)

 

I guess you could say we flipped the ‘typical’ order on its head, starting with work capacity work and finishing with the strength lifts.  So there you have it.  One session of hamstring abuse!!!!