T Nation

Vision’s Lacrosse Training Log


#101

Three weeks and no drainage sounds pretty weird to me too, though I am not qualified at all in this area.Is your doctor a GP or a specialist? If he is a GP maybe there is no harm in getting a second opinion?


#102

He’s my GP, I just don’t know where I’d find a specialist for this.
I’ve gotten multiple opinions from Physios. Some say it will pass with time, some say it will need to be drained.


#103

Tuesday February 5, 2019
Bike and thoracic mobilizing

1- Prone Angels: 4x15 with 2s
2- Pushups with neck weight: 18, 18, 18, 18, 12
3- Side Plank Ts with neck weight: 3x15 each side with 8
4- Neck flexion isometrics with Swiss ball: 3 sets

My finger is healing too slowly so I’m trying to not aggravate it with my upper body workouts (I’m sure I was before)


#104

Wednesday February 6, 2019

Foam Rolling
1- 1-Leg Lateral Hops: 3x20 each leg
2- Goblet Lateral Lunges: 3x10 each leg with 50
3a- Elevated Reverse Lunge: 10, 10, 15 each leg with 35s
3b- Med Ball V-Ups: 3x20 with 10
4a- Swiss Ball Leg Curls: 20, 20, 15
4b- 1-Leg Calf Raises: 3x12 BW


#105

Friday February 8, 2019

1- TRX Rows: 15, 15, 15, 12, 12 all with head weight
2- Pushups: 18, 18, 18, 16, 16, 18 all with head weight
3- 4-Way Neck Isometrics: 3 sets each


#106

Sunday, February 10, 2019

Foam Rolling

  1. 1-leg Lateral hops: 3x20 barefoot
  2. Skater Lateral Jumps: 3x10 each way
  3. 1-Leg Leg Press: #10x8, #12x8, #14x8, #16x8 each leg
  4. Adductor Side Plank: 3 sets of 30 sec each side
  5. Straight leg Bridge w/ Single leg raise: 2x6 each side, then had to switch it up because the stress was too high at my knee
  6. Swiss ball Leg Curls: 2x18

#107

Couldn’t get to the gym today due to weather.

Pushups: 8x20


#108

Is your knee improving at all?


#109

No improvement yet …

Wednesday February 13, 2019

Foam rolling
1a- Goblet Squats: 3x30 with 50
1b- Pallof Press: 3x15 each side
2a- Lying Ls: 3x15 with 3s
2b- Push-up variations: 3 sets
3a- Iso Seal Rows: 3x5 10 seconds with 50s
3b- V-Ups: 3x15 with med ball


#110

Thursday February 14, 2019

Rec league lacrosse game, first time in over a month. My knee felt okay - no pain just tightness and some jiggling. My finger is still really bad though. We won 11-7 or something like that, scores 3 or 4

I have practice tonight with my real team. I may just go light though.


#111

Sunday February 17, 2019

Played in my first real game in 5 weeks. My knee felt pretty good throughout the game. I fell on it a few times and it’s a bit sore to touch now but I wasn’t limited too much. Oddly the liquid sack pretty much disappeared after playing, maybe from the movement or the compression. It’s still swollen though and there is a hard lump above my patella, at the quad tendon I believe.

I almost made it through the game but with two minutes remaining I got slashed directly on my bad finger. It was in serious pain but x-rays show no fracture.

We won 9-7 and are now sitting in second place.

Back on the advil and ice. Hopefully I’ll be good to suit-up on Saturday.


#112

Wednesday February 20, 2019
Weight = 209 lbs

Foam Rolling
1- Single leg hops with rotation: 3 sets
2- VMO Goblet Squats: 3x20 with 50 and Green band
3a- V Bridge Walkouts: 3x12
3b- Front Plank: 3 sets of 60 sec with head weight
4- Side Plank: 3 sets of 30 sec with head weight
5- Leg Press Calf Raises: 3x20 at #180


#113

Thursday, February 21, 2019

Foam roll, static stretching, and sauna


#114

I didn’t play in my game yesterday. We ended up losing but my finger was not adequately healed. I’ll be taking next weekend off as well and hopefully returning on March 9. I have an appointment with a finger specialist this week to ensure it’s healing properly.

Sunday, February 24, 2019
Weight = 210 lbs

Foam rolling and thoracic mobilizing

  1. Loop band Ext Rotations from Hip: 3x25 with green band
  2. Loop band Ext Rotations shoulder height: 3x20 with yellow band
  3. Loop band Pushup walks: 3 sets with yellow band
  4. Band Facepulls: 3x25 with monster mini red band
  5. Swiss ball Stir-the-pot: 3x30
  6. Weighted Side Planks: 3x30sec with 20 lbs
  7. Lying Banded-T 3 position Neck flexion: 3 sets

#115

Monday February 25, 2019

Foam Rolling

  1. 1-leg Line hops with rotation: 3 sets
  2. Loop Band Lying Leg flexion: 3x10 each foot
  3. VMO Goblet BSS: 3x15 each leg with 50 + green band
  4. 1-arm Deadlifts: 4x15 with 50 + green band
  5. Seated Leg Press: 3x10 with the full stack

Okay workout. Getting tired of being injured.


#116

Tuesday February 26, 2019

Foam rolling and Thoracic mobilizing

  1. Face Pulls: 3x15 with red band
  2. Loop band Ext Rotations from hip: 3x25 green band
  3. Loop band Ext rotations Shoulder height: 3x20 yellow band
  4. Loop band Push-up walks: 3 sets yellow band
  5. Swiss Ball Stir-the-pot: 3x30
  6. Eccentric Pushups: 3x15
  7. Lying Band-T 3 Position neck flexion: 2 sets
  8. Side Plank Ts: 2x15 with 8

#117

Wednesday February 27, 2019
Weight = 211 lbs

  1. Lying Adductors and Abductors: 3x20 each
  2. Elevated Reverse Goblet Lunges: 3x15 each leg with 50
  3. Standing ISO Hip flexion: 3x5x5 second holds
  4. Leg Extensions: 3x15
  5. Swiss Ball Leg Curls: 3x20
  6. Leg Press Calf Raises: 3x15 with #20

#118

Thursday February 28, 2019

Foam rolling and Thoracic mobilizing

  1. Band Face Pulls: 3x20 red band
  2. Loop band Ext Rotations from hip: 3x25 green band
  3. Loop band Bear Crawls: 3x20 each direction with yellow band
  4. Side Plank with Ts: 3x15 with 8 lbs
  5. Eccentric Pushups: 3x15
  6. 1-arm Band Row: 3x15 doubled-up red band
  7. Standing Band T Neck flexion: 3 sets

#119

Friday March 1, 2019

Team practice was cancelled but I went to the rink anyways.
1 hour - Shoulder activation, wall ball, shooting, and some light running. My new stick is feeling sharp.


#120

Sunday, March 3, 2019
Weight = 211 lbs

Foam rolling and Thoracic mobilizing

  1. Loop band Ext Rotations from Hip: 2x20 green band
  2. Loop band Raises to Overhead: 2x15 yellow band
  3. Loop band Pushup position Hand taps: 2 sets yellow band
  4. Loop band Bear Crawls: 2x20 each direction yellow band
  5. Band Facepulls: 3x25 red band
  6. Swiss ball Stir-the-pot: 3x15
  7. ISO DB Seal Rows: 3x10 x5 seconds with 50s
  8. Eccentric Pushups: 3x15
  9. Lying Banded-T 3 Pos Neck flexion: 3 sets