My PF strength/stiffness seems to be really bad… actually, the problem is maintaining it… I did stiff leg ADA drops from a fairly low height for warmups, now, even two days later, it seems I’ve still not recovered from those; my achilles tendons are stiff, there’s hardly any spring in my step…
How should I tackle this? More DUR work? If yes, then what exercises? I’ve learned the principle to some extent but I’m still having a hard time putting them into practical use.
I would begin with isometric holds to help increase “stiffness”. Start with isometric holds in a fully contracted position of the calf raise and in a stretch position. I would do both positions with knees straight and bent. That way you will work all of the plantarflexors.
You began with the advanced exercises instead of building up a base. That is why the GPP template is first recommended. It allows you to prepare your body for the more advanced training (increased intensity, etc.) that will follow. It is the only time you combine RATE and DUR work in the same week. (Rate work is speed, Mag is power, DUR is strength in simple terms.)
I think you are overanalyzing the “system” at this point. Do not get excited by some of the unique/different exercises that are presented. Keep things simple and easy. You will know when you are ready for the more advanced exercises. Pick 3-4 exercises that are DUR/strength exercises and perform up and down reps, ISOs, concentric only or Eccentric only. Pick 3-4 exercises that Rate/speed exercises. For these, it will be better if you are on the track. The exercises could consist of line jumps, mini trampoline sprints, sprints, etc. If you decide to use weight for these exercises, use a weight that is 10-30% appropriated weight of your 1RM. If you go much heavier than that when you are starting out, you will be in the MAG realm.
Hopefully, this will help you and not confuse you more.[/quote]
Yeah, I also read about those calf raise holds, will incorporate them in my workouts. I did the barbell walks on friday for warmups…
Hey, thanks for clearing the terms up, I was under the impression that DUR work was more speed endurance/strength endurance oriented.
As a sidenote, would uphill sprints fit in somewhere?
Without a doubt your reply helped me more than confused me. Thanks.