22/5-21
Recon Ron: 12-8-7-6-6
20 swings between pullup sets
Pr3inar’s Log
Re: Pr3inar’s Log
24/05-21 - MS 80%
Limber 11 and Recon Ron (12-9-7-7-7)
1: BSS: 3x5
2: Bench: 4x5
3: Pullup, para grip: 3x5
4: Straight knee one leg exentric heel raise/drop: 3x12 x 30 kg
5: Bent knee one leg excentric heel raise/drop: 3x12 x 15 kg
My brother is a physical therapist, he advised the excentric training, AND to keep jogging in the program while doing the excentric training, but avoid sprints for a while
Limber 11 and Recon Ron (12-9-7-7-7)
1: BSS: 3x5
2: Bench: 4x5
3: Pullup, para grip: 3x5
4: Straight knee one leg exentric heel raise/drop: 3x12 x 30 kg
5: Bent knee one leg excentric heel raise/drop: 3x12 x 15 kg
My brother is a physical therapist, he advised the excentric training, AND to keep jogging in the program while doing the excentric training, but avoid sprints for a while
Re: Pr3inar’s Log
25/5-21 - HIC
- 3,15 km tempo run (10k pace)/avg 77% MHR, 17:54 min. Started easy, finished faster than I started.
It wasn’t directly painful, but I’ll maybe have to wait until tomorrow to know for sure how my achilles tendon liked this
- Recon Ron: 12-9-7-7-7
- 3,15 km tempo run (10k pace)/avg 77% MHR, 17:54 min. Started easy, finished faster than I started.
It wasn’t directly painful, but I’ll maybe have to wait until tomorrow to know for sure how my achilles tendon liked this
- Recon Ron: 12-9-7-7-7
Re: Pr3inar’s Log
27/5-21 - MS, 80%
Recon ron 12-9-7-7-7
BSS: 3x5 x 67.5 kg
Bench: 4x5 x 102.5 kg
Pullup, para grip: 3x5 x 15 kg
Standing 1 leg excentric heel drop: 3x12 x 35 kg
Sitting 1 leg excentric heel deop: 3x12 x 20 kg
28/5-21 - HIC
Recon ron 12-9-7-7-7
Tabata intervals on assault bike/airdyne
The lactic acid buildup in my thighs hurted. The taste of blood and slimey coughing until I almost puked was worse. But the most painful thing was that I forgot my HR belt, and my watch disn’t measure my HR accurately, so todays workout was logged with an average of 116 BPM and a barely noticeable aerob effect/restitution…
Recon ron 12-9-7-7-7
BSS: 3x5 x 67.5 kg
Bench: 4x5 x 102.5 kg
Pullup, para grip: 3x5 x 15 kg
Standing 1 leg excentric heel drop: 3x12 x 35 kg
Sitting 1 leg excentric heel deop: 3x12 x 20 kg
28/5-21 - HIC
Recon ron 12-9-7-7-7
Tabata intervals on assault bike/airdyne
The lactic acid buildup in my thighs hurted. The taste of blood and slimey coughing until I almost puked was worse. But the most painful thing was that I forgot my HR belt, and my watch disn’t measure my HR accurately, so todays workout was logged with an average of 116 BPM and a barely noticeable aerob effect/restitution…
Re: Pr3inar’s Log
29/05-21
Recon Ron 12-9-7-7-7
4k jog with my daughter. She’s practicing to ride a bike, so the speed wasn’t quuuite there yet, and a few more stops in the inclines than I was planning for, but a nice trip anyway! I’ll just have to run again tomorrow instead.
Recon Ron 12-9-7-7-7
4k jog with my daughter. She’s practicing to ride a bike, so the speed wasn’t quuuite there yet, and a few more stops in the inclines than I was planning for, but a nice trip anyway! I’ll just have to run again tomorrow instead.
Re: Pr3inar’s Log
30/05-21 - HIC
Tempo 3k in the woods: 16:34 min
31/05-21 - MS 90%
Limber 11 + Recon Ron 13-9-8-7-7
BSS: 3x3 x 75 kg
Bench: 4x3 x 107,5 kg
Pullup: 3x5 x 27,5 kg
Standing eccentric heel drops: 3x12 x 42,5 kg
Sitting eccentric heel deops: 3x12 x 25 kg
And the pre selection tomorrow was cancelled/rescheduled to the fall because of Covid 19..
Tempo 3k in the woods: 16:34 min
31/05-21 - MS 90%
Limber 11 + Recon Ron 13-9-8-7-7
BSS: 3x3 x 75 kg
Bench: 4x3 x 107,5 kg
Pullup: 3x5 x 27,5 kg
Standing eccentric heel drops: 3x12 x 42,5 kg
Sitting eccentric heel deops: 3x12 x 25 kg
And the pre selection tomorrow was cancelled/rescheduled to the fall because of Covid 19..
Re: Pr3inar’s Log
01/06-21 - E
LSS, 44:19 min, 7.22 km
LSS, 44:19 min, 7.22 km
Re: Pr3inar’s Log
I've had issues with my Achilles tendons as well, and eccentric training helped me a lot!
How is your tendon doing now?
Also, what pre selection are you going for? (Haven't read everything)
How is your tendon doing now?
Also, what pre selection are you going for? (Haven't read everything)
Danish soldier
Re: Pr3inar’s Log
Had some trouble with the log in on the forum lately, have some back logging to do
Last edited by Pr3inar on Fri Jun 18, 2021 6:01 pm, edited 1 time in total.
Re: Pr3inar’s Log
Those eccentric heel raises work like a charm! I have been running almost as usual, but cut back on sprints, and no issues as long as I do those hravy eccentrics!
There is an upcoming selection for a local «SWAT» light. My station doesn’t have any available spots yet, but I’m going to the pre selection anyway in case someone quits during the next year, I might get sent to the real selection and get a spot!