Pain is Temporary

"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment."—Marcus Aurelius Antoninus

Yesterday was a good training day (client wise). I am currently working with a high school field hockey player and prepping her for the season.
She has alot of drive, pushes hard through each session, and the results have been showing.
My basic template with her is to start with a general warm up (bike or treadmill for five minutes), followed up with mobility(hip swings) and activation work(YTM's, x band walks). We then move through a circuit consisting of a hip dominant movement, compound pushing movement, compound pulling movement, and a core movement. We then finish off the training with 4-5 minutes of HIIT (high intensity interval training) on a bike. I believe this type of training is very sports specific for field hockey in that you are always moving, but then need to exhibit short bursts of speed when you are engaged in the play.
On Fridays, I play a game with her using a dice to change things up.
I have a paper with six hip dominant movements, six pushing movements, six pulling movements, and six core movements.
She rolls the dice and whatever number it lands on, thats the movement we are going to use that day. This way she is picking her own punishment and I dont feel as bad;)
Keep up the good work Caroline!!

Yesterdays training for her looked like this:

General Warm Up: Treadmill for five minutes
Mobility Work: Hip Swings
Activation Work: YTML's

Sumo Style Deadlifts (Stiff Legged)
directly into
Push Ups on Stability Ball
directly into
Rope Face Pulls
directly into
Planks on Bosu

We went through the ciruit 4 times through before doing 4 minutes of HIIT training on the bike.

As for my training yesterday, it was a rough session. My left shoulder has an impingement issue that I had looked at earlier in the year. Every now and then it flares up and I am barely able to perform a push up with it. Yesterday was one of those days. Its a result of me not knowing how to lift in college and always trying to use the most weight I could possibly push. Yesterday, I managed to push through it, even though the weights suffered. As they say: Pain is Temporary, Pride is Forever.

Push Day:

Incline Dumbbells:2 sets (The goal was three sets but I barely managed to finish 2. My rep speeds are almost always slow eccentric/fast concentric but because of the shoulder I need to do SLOW eccentric(4-5 seconds) and SLOW concentric (3-4 seconds).

90lbs x 10
90lbs x 7

Cybex Incline Press:1 set (I found that this machine allowed me to position myself so there was no pain when I was pressing.)

170lbs x 10

Barbell Clean to Military Press: 3 sets (When I perform these I clean the weight up to my shoulders in an explosive motion, but then perform a STRICT military press once I am there. I also call these muscle clean and press.)

135 x 12
135 x 10
135 x 8

Dumbbell Side Laterals supersetted with Free Motion Flyes:3 sets (Reps are performed with a 4 second eccentric followed with an explosive concentric)

20lbs x 15, 60lbs x 10
20lbs x 15, 70lbs x 10
20lbs x 15, 70lbs x 12

Rope Face Pulls:2 sets (Gotta get those not so healthy shoulders healthy! I love how these feel and have noticed much improvement in shoulder function and strength)

40lbs x 12
40lbs x 15

Because music is a huge part of my life and I like to use it to express how I am feeling, I will be posting either a song, video, or inspirational video of the day, each day. Here is one of my favorites:



Long day today. Work 5-1, then a few clients, then training, then hockey tonight. See you guys!!