Setbacks are bound to happen when it comes to sport participation. So many of us are tempted to jump right back in to where we left off without easing back into our training or listening to our bodies. This means we must Stay Focused Through Setbacks as I wrote about in Primitive Optimism last week following a minor car accident where are I was rear ended on the freeway. Needless to say it’s been a challenge to overcome the frustration of this setback. Prior to the accident my back squat and deadlifts were both strong, but my next gym session (Tuesday after the accident) revealed that I had some recovery work to do which included not going under or lifting the bar.
As you can see from the image, my session included a dowel, foam roller, TRX Suspension Trainer, and two kettle bells. My overall message here is that it is vital that we listen to our bodies and be honest with ourselves about what we’re needing at the time of the session.
Creating a solid program requires applying the principals of strength and conditioning (Overload, Progression, and Specificity) to the needs of the specific athlete. The needs can potentially change day to day, so it is crucial that the practitioner must be flexible with where the athlete is at. This was frustrating for me during this session given that I had to apply this same flexibility to myself.
If we recall the current focus of my training is to increase my ability to maintain forward facing foot position to give me more degrees of rotation either direction for moving my bike underneath me and me on it in corners and off camber sections. My workout still progressed me from where I was because I worked on lunging mobibility with the dowel (3-points of contact drills), and opening up my posture with the TRX. I overloaded my lunge with a concentric focuse with the kettle bells in a carried position.
By the end of the week, I was back under the bar at a lighter load which exposed areas that need further attention in my squat. These will be addressed this week with box squats.
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