Vision's Sports & Training Log
- Thread starter vision1
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Friday, May 19, 2017
5 minute rowing, neck work, ground based mobility
1a) Back Squats: 135x10, 225x6, 225x6, 225x6
1b) 1-leg 45 degree back extensions: BWx10, BWx10, BWx12
2a) Lying YTWLs: 3x10
2b) Bear Crawls Front/Back: 30/30, 30/30, 30/30
3a) Pullups: 4 sets of 6 @ BW
3b) Hammer Strength Overhead presses: 4x10 @ 50 lbs
My neck was acting up with the OH presses so I should avoid those in the future.
5 minute rowing, neck work, ground based mobility
1a) Back Squats: 135x10, 225x6, 225x6, 225x6
1b) 1-leg 45 degree back extensions: BWx10, BWx10, BWx12
2a) Lying YTWLs: 3x10
2b) Bear Crawls Front/Back: 30/30, 30/30, 30/30
3a) Pullups: 4 sets of 6 @ BW
3b) Hammer Strength Overhead presses: 4x10 @ 50 lbs
My neck was acting up with the OH presses so I should avoid those in the future.
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Saturday, May 20, 2017
1) Dynamic Neck isometrics front/back: 3 sets
2) Shoulder external rotations at shoulder height: 3x15
3) Dynamic neck isometrics side/side: 3 sets
4) Quadruped thoracic extension with banded shoulder extension: 3x10
5a) Dead bugs: 3x20
5b) Lying hip adduction: 3x20
5c) Lying hip abduction: 3x20
Then finished with 30 minutes of wall ball
The dynamic neck isometrics I do by keeping constant band tension on my neck while shadow boxing.
1) Dynamic Neck isometrics front/back: 3 sets
2) Shoulder external rotations at shoulder height: 3x15
3) Dynamic neck isometrics side/side: 3 sets
4) Quadruped thoracic extension with banded shoulder extension: 3x10
5a) Dead bugs: 3x20
5b) Lying hip adduction: 3x20
5c) Lying hip abduction: 3x20
Then finished with 30 minutes of wall ball
The dynamic neck isometrics I do by keeping constant band tension on my neck while shadow boxing.
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Sunday, May 21, 2017
1 hour boxing class
busted up my middle knuckle pretty bad so I'll need to take some time off from punching
Monday, May 22, 2017
1 hour of wall ball
1) Banded step up jumps: 3x8 each @ green band
2) Deadlifts: 135x10, 225x6, 275x5, 315x5, 365x5, 405x5
3) Alternating 1-arm Landmine press: 80x10, 80x10, 90x10, 90x10 (each arm)
4) Flexed arm hang med ball Leg Raises: 4x12 @ 12 lbs
1 hour boxing class
busted up my middle knuckle pretty bad so I'll need to take some time off from punching
Monday, May 22, 2017
1 hour of wall ball
1) Banded step up jumps: 3x8 each @ green band
2) Deadlifts: 135x10, 225x6, 275x5, 315x5, 365x5, 405x5
3) Alternating 1-arm Landmine press: 80x10, 80x10, 90x10, 90x10 (each arm)
4) Flexed arm hang med ball Leg Raises: 4x12 @ 12 lbs
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What's the story behind the neck exercises? Had issues with your neck, if so which? And are they helping?
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I've had neck issues for years. I've tweaked my neck doing all sorts of things from exercises (chinups, overhead pressing, GHRs) to sports (lacrosse mostly), to just sneezing or singing. Sometimes it gets bad enough where I can't get out of bed and need to miss work. It's the biggest limiting factor in my lacrosse game because it's not an injury I understand or know how to protect. My chiropractor says everything is working fine now and I've graduated from our sessions but I don't think I've made any improvement.
Xrays and Ultrasound haven't shown anything significant and I haven't had an MRI.
Nothing has really helped yet but I do what I can. Activating my deep neck flexors, rear delts, and mobilizing my T-spine seems to be good before games though.
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I see.
The reason I ask is because I've been having neck issues on and off for years. Mostly aggravated with OHP work as well, and shoulders too a little. Funny enough, T-spine extension, some work on posture, some ascending trapezeus work, some serratus work and gradually getting comfortable with light and unstable unilateral overhead work has helped a lot. Also, not hanging in my neck so much when resting or watching tv.
Things took a turn for the worse about 8 months ago though when I suffered a concussion and subsequently whiplash. My neck has really been bothering me since then. I've been trying some deep flexor work, besides the rest, and it has helped but it's coming along slow. Especially since I'm sparring and wrestling again now if I land on my neck wrong I can barely move it for days. I might try some of the isometrics and dynamics you're doing as well!
No radicular symptoms, but when it is worst I can get a little tingly in my trap1 area. Certain days it's very crunchy so I suspect some DDD, but I won't dwell on it. Whatever they would find on an MRI, or not, wouldn't matter that much anyway right now.
Anyway, plan is to seek out a good physio that knows this stuff. I'm a physio myself, and I'm reading the clinical guidelines, but I'm not specialised in cervical issues and I need someone to do manual treament on me as well.
Good luck with your training, sorry for the rant lol. I'm curious to see if something works well for you! I'll let you know if I have a breakthrough of some sorts as well!
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Haha ya let me know ... If I can get past this injury it will be life changing. Mine is also mostly a whiplash based injury.
Good luck finding a physio that knows their stuff. I've talked to several physios/chiros and haven't found one that seems truly competent on my issues. I usually just get generic advice for what exercises I should start doing and they're always the same exercises I've been doing consistently for years.
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Luckily I've interned at a few decent places and I still have a few contacts at my school. Hopefully I can find someone legit, they are out there.
Have you had anything manually done? I don't mean like a chiro just cracking you, but more like actual joint mobilisation? I'm hoping to find someone who is good with arthro/osteokinematics. Anyway! I'll let you know how it goes.
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Any sort of manual therapy, mobilizations, massage only seems to make the issue worse. Acupuncture or dry needling has provided some relief though.
I think my problem is a combination of a few things: a lack of stability/too much mobility at a certain vertebrae, coupled with damage at that vertebrae, and some overactive muscles in the area that fire too hard and too often to "protect" the issue.
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I see, when you say any manual therapy, what exactly are they doing? Traction or manipulations (hard and quick cracks and pulls like chiros do)?
Have you had anyone actually do some real arthrokinematics on you like Mulligan or OMT? Like finding out exactly what movements in the joints are causing problems and doing assisted manual therapy on them? There's a big difference between a chiro doing spinal manipulations pretty randomly (honestly I think most chiros don't really know what they are doing, even if manipulations can bring pain relief) and someone actually skilled in joint structures, movements, glides, translations and so forth.
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I should have mentioned that my chiropractor isn't the typical chiropractor, he doesn't do any cracking. He does his work in the same method as a physiotherapist would.
That being said I have also seen two physiotherapists for this as well (my ex girlfriend was also a physio)
I'm not sure what those terms mean (arthrokinematics or Mulligan or OMT) but this is some of the stuff I've had done:
During assessment, isolating a single vertebrae and manually moving the head to assess movement/mobility, testing each vertebrae in the cervical spine.
During treatment, typical ART on the upper trapz, massage on the upper back / neck, etc.
Anything that stresses my neck or increases movement generally makes my symptoms worse while stability work and acupuncture does not.
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ART is a pretty good method imo, but it depends on the "pathology". Okay, so you've been around hehe.
OMT is Orthopedic Manual Therapy. It's basicly treating a joint with three dimensional passive mobilization. Meaning, you use traction, translations or glides, depending on where the issue is. Let me give you an example. In the shoulder joint, when you abduct your arm out to the side, ie. raise it to the side and overhead, the ball in the socket rolls upward, but it glides downward at the same time. Someone having limited ability in moving their arm up like that might be having issues with the ball not gliding downward properly in the socket. Over time, this can cause other problems like arthritis. Granted, it might be many other things that are the culprit for the arm not moving as well as it should, but that is what the therapist should discover during assesment.
If downward glide is a limiting factor, a therapist can apply downward glide manually to the shoulder as part of your manual therapy. That is what OMT is basicly. Returning to healthy movement in the joint. To do that right you need both knowledge of arthrokinematics (which is how bones moves around in the joint, when the joint moves) and practical skill. Mulligan is much the same, but is done while you are moving the joint actively at the same time. Doing this on the cervical spine is very difficult, that's why it's hard to find someone who is good at it.
Btw just found out that Nordic OMT, which is what we use here and what I desribed above, is actually different than OMT in the US. OMT in the US is a bit more like what chiropractors do.
Anyway lol, wont keep derailing your log. In the end it's very individual what works for someone. If you find success in stabilizing and relaxing, and most manual therapy and movement makes your symptoms worse, then follow down that path. You are the one that knows how your body responds, and a good therapist should take that into account! Everything is hypothetical untill you apply it to yourself.
Hope it improves!
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No worries - not a derail at all, just good info.
Wednesday, May 24, 2017
Chiropractor
5 minute bike
Slosh jug stiff arm log rolls: 3x20
Slosh jug Turkish getup without stand: 3x10
Slosh jug Turkish getup:3x10
Swiss ball mace bench with neck stabilizations: 3x10
Bear crawl with t-spine rotations: 2 sets front/back, 2 sets side/side
45 minutes of shooting and wall ball
Tempo runs: soccer field x10 @ 75% with walk back recovery
Wednesday, May 24, 2017
Chiropractor
5 minute bike
Slosh jug stiff arm log rolls: 3x20
Slosh jug Turkish getup without stand: 3x10
Slosh jug Turkish getup:3x10
Swiss ball mace bench with neck stabilizations: 3x10
Bear crawl with t-spine rotations: 2 sets front/back, 2 sets side/side
45 minutes of shooting and wall ball
Tempo runs: soccer field x10 @ 75% with walk back recovery
- Joined
- Jan 8, 2006
- Messages
- 2,821
- Reaction score
- 1,022
Friday, May 26, 2017
3 rounds of jump rope
3 rounds of speed bag
3 rounds of slip bag
2 rounds of shadow boxing
4 sets of pullups and dips
3 sets of lying chin tucks and lying YTWLs
Saturday, May 27, 2017
"Game Speed Conditioning" interval running
Sunday, May 28, 2017
1 hour ultimate Frisbee game, won 19-10
3 rounds of jump rope
3 rounds of speed bag
3 rounds of slip bag
2 rounds of shadow boxing
4 sets of pullups and dips
3 sets of lying chin tucks and lying YTWLs
Saturday, May 27, 2017
"Game Speed Conditioning" interval running
Sunday, May 28, 2017
1 hour ultimate Frisbee game, won 19-10
