Fighting Inflammation

No Venice High Track Night tonight!  Go to the MDR box for POSE technique.

Yoga at 8pm – Sign up HERE!

Wednesday April 16 – Pose Running Day MDR

Programming for MDR

PreHab

PVC Dislocates
Scapula Push Ups
Theraband Routine

Warm Up

2 Rounds: 
10 Sit Ups
10 T Push Ups
10 Ring Rows
Run 200m

Strength

15 minutes to establish a 1RM Strict Press

Notes: As you approach your one rep max make smaller jumps and take longer rest breaks in an effort to find your true 1RM.  Failure can come within 1-2lbs on this lift.

Conditioning

15 min Pose Running Technique
Then, 1 Mile Time Trial 

Notes:  Go out a little harder than you think and hang on at the end.  Focus on upright posture with a forward lean, and fast turnover of feet, especially when you get tired towards the finish!

Cool Down

Foam Roll Calves
Straddle Stretch 

Programming for Venice

PreHab

PVC Dislocates
Bird Dogs
Scapula Push Ups

Warm Up

2 Rounds:
10 Situps
10 T PushUps
10 Jumping Lunges
10 Ring Rows
10 Burpees

Strength

20 minutes to complete the following, about 5 minutes per movement:
ME UB Double Unders, 5 good attempts max
ME Handstand Hold on Wall or Freestanding, 1 attempt for Wall and 4 good attempts max for Freestanding
ME UB Muscle Ups or Pullups, 1 attempt
ME UB Wall Balls (20/14), 1 attempt

Notes: If you PR or have a very solid attempt on Double Unders or Freestanding Handstand Holds feel free to call the score and move on.  There should only be one attempt for Handstand Hold on Wall, Muscle Up/Pullups, and Wall Balls.  Your first attempt will be your best, so mobilize and warm up between movements.  When you are feeling good, go all in!

Conditioning

5 rounds for time:

10 Toes to Bar
8 DB Thrusters (40/30)
12 DB Lunges (40/30)
200m Run
-17 min cap-

Notes: Sub Toes to Bar with V-Ups or Tuck-Ups.

Cool Down

Pigeon Stretch, 1 minute each
Cobra Stretch, 1 minute
Foam Roll

Here is a great video from one of the “Barbell Shrugged” guys regarding fighting inflammation, specifically tendonitis. I have talked to a lot of athletes lately, especially those increasing their volume, who are dealing with some nagging inflammation and possible tendonitis.

Personally, I have dealt with prolonged inflammation of my patellar, bicep, and elbow tendons. The pain can come and go but over time I have learned how to better stay ahead of the pain and debilitating inflammation while still training on a daily basis. The video above mentions the key points of pain mitigation, conditions such as sleep and hydration, mobility, and variance in training. From these points I want to add the importance of nutrition. Eating meat and vegetables and staying away from processes carbohydrates and sugar is not just about losing weight. Paleo or whatever you want to call this style of eating is essentially an anti-inflammatory diet. Being smart with nutrition and timing your nutrient properly with training can go a long way toward keeping inflammation down and training intensity high.

In addition to nutrition, rehabilitation exercises like the ones Steve provides in his assessments can go a long way to working tight and inflamed tendons, increasing blood flow and mobility, without causing further damage.

Take the few minutes to watch this video, especially if you are dealing with any type of tendonitis. Go through the checklist and if you are missing any of these anti-inflammatory tools, make sure to make changes in order to better treat your issues and allow for continued training and progress.