Training Split A (Current)
Mondays/Wednesdays/Fridays
The volume of this Training split is ridiculous. But I not only have to train what I can train to pre collusion (aesthetic) standard, but I also have to
train/rehabilitate light load through all of major/minor muscle groups until normal function/range resides. I'm unable to engage fully in life with physical restrictions so Rehabilitation is my other full-time job. Once rehabed/fully recovered what can be, I'll be able to apply a normal training split, freeing up 4 hours out of my daily split (Currently 7 hours daily split). There's major impact & rationale for modifications in training, which includes daily light alignment/uni-lateral delivery. Impact on all training comes from the following;
- Long-term (Previously untreated) Whiplash C1/C2 (Spinal Axel/Neck)
- Bruised Right Tib/Fib/Knee cap lateral aspect (Bone edemia's still showing on MRI 1 year later)
- Operated Right Hip joint/Leg (Superior/Anterior Lateral aspects) major reconstruction sutures/roped ligaments with permanent loss of a critical ligament (Ligamentum Teres) currently 5 months into recovery/healing from surgical intervention.
A Training Split Sometimes performed with an Hour break in the middle...
- Abs Upper focus
- Abs Lower focus
- Serratus/Tie ins
- Posterior Delt focus
- Traps
- Lats
- Bis
- Calves/Shins
- Posterior Core Group Spinae/QL focus
- Gluteals
- Hamstrings
- Quadriceps
In more Detail...
1. Abs Upper focus 12 sets x 10 kg
x 100's Reps (Modified Pilates 100's on Flat bench, still rehabilitating strength balance/range due to limits from Whiplash C1/C2 & op leg supine strength balance/alignment/pressure) Bench Cobra Stretch between Sets
2. Abs Lower focus 12 sets x 20 kg
x 30 Reps (Modified Reverse tuck Crunches on Flat Bench, still rehabilitating strength balance/range due to limits from Whiplash C1/C2 & op leg supine strength balance/alignment/pressure) Psoas Flexion Stretch between Sets
3. Serratus/Tie ins 12 sets x 10 kg
x 15 Reps (Standing Cable Pullovers Wide & Narrow Grip, still rehabilitating strength balance/range due to limits from Whiplash C1/C2 & op leg standing strength balance/alignment/pressure) Standing Moon Stretch between Sets
4. Delts Posterior portion focus 12 sets x 10 kg & 21 kg
x 15 Reps (Bent over Overhand grip Rows & Reverse Fly Pec Dec, still rehabilitating bi strength balance/range due to limits from Whiplash C1/C2 & op leg standing/sitting strength balance/alignment/pressure) Shoulder Pull front Stretch between Sets
5. Traps 12 sets 10 kg
x 15 Reps (Standing Barbell Wide grip Upright Rows, still rehabilitating strength balance/range due to limits from Whiplash C1/C2 & op leg/hip standing strength balance/alignment/pressure) Shoulder pull downs Uni Stretch between Sets
6. Lats 12 sets x 75 kg & 45 kg
x 10 Reps (Seated stationary Rows & Cable to Ground Lat Rows, still rehabilitating bi strength balance/range due to limits from Whiplash C1/C2 & op leg standing strength balance/alignment/pressure) All positioning trains Lats from a totally stable Cervical position with no compounded pressure brought on by Neck Hyperextension Cow Stretch between Sets
7. Bis 12 sets 25 kg & 10 kg
x 10 Reps (Standing Bicep Curl & Seated Concentration Curls, still rehabilitating bi strength balance/range due to limits from Whiplash C1/C2 & op leg/hip standing & sitting flexion strength balance/alignment/pressure) Palm Flexion/extension Stretch between Sets
8. Calves/Shins 12 sets 80 kg
x 15 Reps (Seated Vertical Uni Calf Raise, still rehabilitating bi strength balance/range due to limits from Tib/Fib/Knee cap Bone Bruising & op leg/hip sitting flexion/extension strength balance/alignment/pressure) MRI results from earlier this month still indicate Ti/fib/knee cap lateral aspect bruising from collusion March 2012 Calf Stretch between Sets
9. Posterior Core 12 sets Oly bar
x 15 Reps (In cage - Good Mornings, still rehabilitating bi strength balance/range due to limits from Whiplash C1/C2 & op leg/hip standing flexion/extension strength balance/alignment/pressure) Standing Leg Wrap Stretch between Sets
10. Gluteals 12 sets 5 kg
x 15 Reps (Donkey Kicks, still rehabilitating bi strength balance/range due to limits from Whiplash C1/C2 & op leg/hip prone flexion/extension strength balance/alignment/pressure) Pelvis strength/alignment still majorly off/uneven Childs Stretch between Sets
11. Hamstrings 12 sets 15 kg
x 15 Reps (Prone Uni Leg Curls, still rehabilitating bi strength balance/range due to limits from Whiplash C1/C2 & op leg/hip prone flexion/extension strength balance/alignment/pressure) Pelvis strength/alignment still uneven Standing Uni Hurdle Straight leg Stretch between Sets
12. Quadriceps 12 sets 15 kg
x 15 Reps (Seated Uni Leg Extensions, still rehabilitating bi strength balance/range due to limits from Tib/Fib/Knee cap Bone Bruising & op leg/hip prone flexion/extension strength balance/alignment/pressure) MRI results from earlier this month still indicate Ti/fib/knee cap lateral aspect bruising from collusion March 2012 Standing Flamingo Stretch between Sets
Other Training for today...
- Upright Indoor Cycling (Modified for Rehab/Progressing range)
- Ballet Prep (Modified for Rehab/Progressing range)
- Ballet Centre (Minus all Plies until can achieve Neutral Pelvis in Pronated Donkey Kicks)
- Ballet Core Range Strength (Modified for Rehab/Progressing range)
- Yoga Cobras, Triangles, Warriors, Wraps (Extreme Asanas avoided & application is modified to Sporting Exercise application with no Asana flow/Yoga practice)
- Pilates alignment (Matt work only - Modified for Rehab/Progressing range)
 Coming |
Coming |
Coming |
Coming |
