Injured Endurance

**maverick** · 05-Mar-08, 03:32 PM

It's been a while since I've started a journal, mainly cause I have a short attention span, but also cause I've been extremely busy. A full time job, wife, traveling to see family and friends, working on a business idea, MMA training 4-5 days a week, and weight lifting about twice a week doesn't leave much time for, well, anthing else.

Unfortunately, the physical aspects of that list above have been sidetracked for at least this month. I've re-injured by trapezius for about the 10th time, and its becoming more frequent and more painful each time. By painful I mean laying on back for 24-48 hours and taking vicadin every 6 hours for about 3-4 days. So well beyond anonyance. The doc gave me 2 options, lots of rest (at least a month) or cortisone shots. OK, he didn't really give me the cortisone shot option, but he said he would do it if I ever had a competition I had to fight in and needed a quic, temporary fix.

In order to prevent from going insane from doing nothing to better myself as a fighter and fitness-wise, I'm going to devote this "rest" month to endurance. You know, that critical aspect of fitness and fighting that I've to this point not put any priority on.

To this end, I will be doing endurance exercises that will be brutal yet not require me to put any stress on my upper body while it recovers. This means lots of running, BW squats, sprawls, burpees & swings (when my pain is minimized), and anything else I can think of, and more importantly, whatever you guys can think of.

I will take the next week to prepare myself for the hell to ensue, but after that, I'm asking for some hardcore endurance workouts. WOD-like endurance fests, brief, long, but always intense and using minimal, light equipment, for the sake of my injury. Ideally, though, no equipment. I know for at least a few of you that this is right up your alley.

Sooooo.... have at it. Post up any ideas you have. I'll be posting the workouts I do also, to give you an idea of what I like and what works for me. I'm looking forward to see what you guys throw at me

.

**maverick** · 05-Mar-08, 03:39 PM

Current Diet:

8:15 - 1-2 scoops of protein, big bowl of frosted mini wheats, skim milk, multivitamin pack
12:00 - salmon or turkey burger, fruit, oatmeal
3:15 - whole wheat pasta, peas or beans, diced tomato, onion, garlic (my vegetarian meal, still good amount of protein)
7:30 - Chicken, rice or pasta, LOTS of veggies (carrots, broccoli, asparagus, salad, etc...)
some time before bed - peanut/almond butter and bread, milk, sometimes protein powder

I'll also add nuts or peanut butter commonly to my 12:00 and 3:15 meals if I'm hungry or needing calories. I've started eating less often (I used to eat 6-7 meals a day) and eating more at each meal. It seems to work better with my schedule and digestion. Plus, with the amount of training I do to maintain weight, I'm looking for ways to DECREASE my metabolism at this point, not increase it.

**maverick** · 05-Mar-08, 03:44 PM

3/4/2008

My workouts will have no rest in them unless specifically specified, or implied by the protocol. For example, Tabata means 20 seconds at 100% followed by 10 seconds of rest or reduced output.

Morning
- Tabata BW squats, 8 intervals

Evening
- Tabata sprints, 8 intervals
- ~5 minute rest
- Tabata double unders, 6 intervals (pathetic, broke alot, never try this after guerilla cardio)

3/5/2008

Morning
- Tabata sit outs, 4 intervals
- Tabata medecine ball twists w/ feet elevated, 4 intervals

Evening
- Tabata 1-2 on heavy bag, 8 intervals
- 40 seconds rest
- Tabata alternating knees on heavy bag, 8 intervals
- 40 seconds rest
- Tabata sprawls, 4 intervals

Disturbed · 05-Mar-08, 06:14 PM

miniwheats are the best! i have them every morning with a protein shake and my fish oil tabs :P

**maverick** · 06-Mar-08, 09:05 AM

3/6/2008

9 AM - vicadin, ugh... Sitting at a desk all day is killing me

**minime** · 06-Mar-08, 09:09 AM

I've never had miniwheats but they sound delicious!

I will be watching your journal maverick!

06-Mar-08, 10:11 AM

Is your recent trap injury MMA-training related to from throwing the iron around?

Be patient grasshopper as there will be many more injuries and fitness sideline hiccups in your MMA journey. Shoulders, elbows and knees come to mind. It goes with the turf.

**maverick** · 06-Mar-08, 11:05 AM

Well, the initial injury is from lifting. Seems to be from pulling exercises, and not even really nasty ones. Pullups seem to be the worst culprit. The MMA training, though, (specifically wrestling/submission grappling) is activating really frequently. Like when it initially happened, it didn't reoccur for like 4-6 months. Now with the MMA, its comnig back every 2 weeks, which is obviously unacceptable.

The elbow has already been an issue too, but I can work through that one. Got slightly hyperextended trying to escape from an armbar. Got out, btu had to stop for the day afterwards cause I couldn't put any pressure on that arm for a few days. It still bothers me, but its not preventing me from doing anything right now.

Disturbed · 06-Mar-08, 05:28 PM

Quote:

Originally Posted by minime

I've never had miniwheats but they sound delicious!

I will be watching your journal maverick!

Oh they are

can buy them from woolies and stuff, have them with milk mmmmm feek like grabbing a bowl

since when was it maverick? isn't it maveraid

**maverick** · 06-Mar-08, 11:13 PM

3/6/2008

The "next goal for this workout" doesn't mean thats what I'm doing next time, it just means that's my current short term goal for that protocol.

Evening:
- warmup on heavy bag and double end bag
- 3 5-minute heavy bag rounds, 1 minute rest between each
- rest 3-5 minutes
- Run about a mile in a little over 7 minutes.

Next Goal for this workout:
- 5 5-minute rounds maintaining high power output and footwork
- 6 minute run time (I'll find the actual distance soon)

westside24 · 07-Mar-08, 09:52 PM

Quote:

Originally Posted by maverick

3/6/2008

9 AM - vicadin, ugh... Sitting at a desk all day is killing me

Bad case of the jimmy legs?

I know this is your w.o.journal, but I just wanted to say, I got the same ongoing problem withmy lower abs... I hurt them really REALLY bad like months ago, and everytime i think hey healed up I do some situps, and nope... horrible tearing sensation.

How are you supposed to fix a weak muscle like ours?

**maverick** · 07-Mar-08, 11:50 PM

The doctor had some profound advice... rest. They certainly earn their big paychecks.

JMike · 08-Mar-08, 12:40 AM

Mav' any stairs about? I hear stair runs a calling. Two flights up/One flight down all the way to the top. :P

**maverick** · 08-Mar-08, 12:23 PM

Quote:

Originally Posted by JMike

Mav' any stairs about? I hear stair runs a calling. Two flights up/One flight down all the way to the top. :P

Well I'm welcomng any and all challenges, but I don't know if I have an adequate amount of stairs near me to make this a good workout. Granted, I could use the 2 flights in my house, but that would get boring fast and scare the crap our of my pets, they spook easy.

Now hills on the other hand I have plenty of... lots of them and some VERY steep ones.

**maverick** · 08-Mar-08, 08:05 PM

3/8/2008

Afternoon:
- 100 burpees in 9:25
- 5 minutes rest (took that long to get my heart rate down)
- 3 rounds of 3 minutes of shadow-boxing (moderate punch count, high power output)

The burpees I did with an interval watch. I set it to beep every minute. Basically, I would do 10 burpees and then wait for the beep to start my next 10. it turned out to be about 25 seconds on, 35 seconds off each interval. The burpees remained strong and quick til the end, but I was breathing fire by the 3rd or 4th interval.