Training
30' torso strenghtening and stabilisation/coordination exercises (balance board, jonglage, squats on balance ball), 4 series intramusculary training: 140kg left/130kg right leg press one-legged (4 repetitions explosive), one-legged toe jumps (4 rep.), tappings 5 sec.; 10' torso strenghtening.
due to the irritation, the focus of this week is on additional intramuscular improvement. training went well, i really made a step in explosivity during the last weeks. i am currently working axially to give the tendon a rest. looking forward to gebhartl (in ried) and hoser (in innsbruck) tomorrow.
45' stretching.
day off for me and my tendon.
5' warm up cycling, 4 series: explosive femoral flexor (laying, 8 plates, 8 rep.), free squats (30kg, 15 rep.), standing adductor (20kg, 20 rep.); 3 series: leg press (80kg, one-legged, 12 rep.), chest press sitting (80kg, 15 rep.), crunches variations.
due to yesterday's step back, i talked a lot today. to hoser, the linz physios and medecines. all think the same: nothing structural, just a small inflammation of the area again. the focus of this weekend is therefore on calming down the whole thing: stretching, treatment with ice and creams. additionally i bought myself traumeel-injections to do it this time by myself and i take parkemed 500 tablets for one week (3 a day) to get the inflammation out. due to my muscular condition, the whole thing should work properly after the decay of the irritation.
30' technical warm up with ball, 5' coordination runs, 60' afwerkingvormen right (60-70%)/left (100%).
step back today. i made a bad move (from the right to the left) and felt the knee again. not much, but i felt it. i immediately went back to the physiotherapeut, who said that the semitendinosus is a little bit angered. basically good news, but unnecessary because of the receptors, which were already really well-working. looking forward now.
30' warm up football tennis, 4 series: 50kg squats both-legged (15 rep.), standing shoulder flyer 10kg (15 rep.); 3 series: bottom straight abs 3kg (15 rep.), free chest press 60kg (15 rep.), lat 53kg (15 rep.); breaks: balancing.
better a small leg break than breaking your leg ;) my muscles are exhausted from the last week, therefore i only "moved" them a little bit. the focus was on torso training and new balance exercises.
2x25' G1 run, 15' stretching break.
regeneration day, nothing more to say.
morning: 10' warm up, 70' technical exercises with ball, 30' shoot exercises both-legged, 10' cool down.
evening: 5' warm up cycling, 4 series: intramuscular leg press 3 repetitions (left: 140kg, right: 130kg), explosive double high jumps 6 rep., tappings 5 sec.; 2 series: sitting chest press 80kg (15 rep.), diagonal abs, straight back muscle 10 rep.; coordination during the breaks.
what a wonderful day today. feeling like a boy, playing for the first time. my right foot is coming back, step by step, and i am able to do, what i love so much. taking the ball, doing what comes in mind, without being afraid all the time. a beautiful training day with having a lot of fun, that's for sure...
morning: 60' run G1, 30' strenghtening.
evening: 10' warm up run, stair jumps (10 series 6 reactive jumps, two-legged).
two days without internet, sorry for the delay. the focus of this weekend was on endurance, one fast G2 and one basic G1. sunday evening i finally tickled my fast muscle fibres a little bit, stair jumps to not get slow after the runs.
