Rotger Elite Performance

If you’ve ever or currently deal with hamstring injuries, you can keep training on it 👉🏼

Only 3 weeks until apex and I’ve started dealing with some hamstring issues… that doesn’t mean to stop training!!

The further the sprint, the more stress it places on the hamstring

Keep the distances relatively short or manipulate intensity by adding👉🏼

My PR for a 10+10 is 1.23 today was 1.52 with the sled

Relative intensity: 80%

Even though I’m “going all out” the sled reduces my speed which puts less stress on the hammies

Always my plan B

Stick to bilateral jumps, the moment you go single, it creates more hamstring/glute stress

I did 3x broads then👉🏼

3x double broads

Not only creating more momentum but also a greater ecc. Brake just like in the acceleration phase

- each step is technically a “stop and go” while overcoming inertia

Haven’t done these in a whileeee

New goal: break 10yds, I think it’s possible just from a timing standpoint

Seeing max MUR via the glutes/hip flexors

Initial movement starts in these areas which I have heavily negleted in the past, not anymore!

Seeing max MUR via the glutes/hip flexors

Initial movement starts in these areas which I have heavily negleted in the past, not anymore!

Olympics are a fantastic plan B option when you can’t jump/sprint as much

Intensity HAS to be high to truly squeeze the results you’re seeking, especially in the peaking phase

These were done in very low volumes due to the comp in less then 3 weeks

I like to “throw” it off my shoulders as a mini bonus rep

Very low volume here, I feel reallyyy good doing jumps after split jerks

Last week I PRd at 36”

Bc of my hamstring tightness I took today “easy” and try to hit smooth jumps

Tied last weeks PR at 36” again😳

38 soon?!

Basic health work keeping Achilles happy

Slow down and up, no bounce

Same concept here, noticed my the side with my painful hamstring tendon was burning up wayyyy faster

Either overuse turned weakness

Or weakness turned pain

Shoutout to Case Grant | Athletic Performance for these, I’ve never trained hip flexors because

1. I didn’t value the importance
2. I didn’t have a stable setup

Case has changed my mindset on both of th

Sick week of training, steal this to sprint faster👉🏼

Monday:
5x10m
4x20m
3x30m

Monday weights:
Approach jumps: 4x3 paired with

Split jerk: 4x1

Into 3x15” heavy iso from top set of split jerk

Tuesday: build to heavy triple

Drop 20% and hit 3x5 unbroken

Weds:

UH MB back throw: 2x5
Forward: 1x5

Into

About 10-15 standing vert + 10-15 broad jump

Into 5x300 @ 110% mile pace

Thursday off then Friday

2x5 SL hop for distance

2x40yd time - sprint 30, float 10
- best was 4.85 and felt easyyy

Then 3x10m fly

Into about 8-12 1x step jumps

4x4 1RIR

3x3x2” overcoming iso into

3x cluster bench @ 80%

5, 4, 3 30sec rest in between