Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 06-28-2012, 06:56 AM   #1
Bob Bartholomew
New Member
 
Join Date: May 2012
Posts: 4
Default Hamstring Pull

So I strained my hamstring about 8 weeks ago. I thought it was minor and something that I could work through. Now that I am through with the denial phase, and have caused further damage, I am finally going to listen to my girlfriend who is DPT and stop stressing it so that it will heal. Unfortunately this means no Oly lifting for a while, including squats or any other lower body exercises. Anyone have any advise on what to do to at least maintain my upper body strength? I canít even do push presses because the dip & drive strains the muscle. Iím thinking of just doing an upper body bodybuilding type routine. Thanks
Bart
Bob Bartholomew is offline   Reply With Quote
Old 06-28-2012, 09:15 AM   #2
Matt Morris
Member
 
Join Date: Aug 2011
Location: Madison, Wi
Posts: 78
Default

I would go with a gymnastics approach...work on your front/back levers and L-sit and handstand. I've found that stuff to be fun and have decent transfer. I think handstands especially transfer well to the jerk b/c each movement is an open end movement, and switching which end is open (ie your hands in a jerk, or your feet in the handstand) really kicks your CNS up a notch.

Also, have you seen the "Bill Star" method of rehab once you can start moving again. I like that quite a bit.

Next, I can't recommend voodoo bands (or the cheap tire tube version w/ a la crosse ball cut in half) enough!!! That has really helped my hip flexor out. Check out mobilitywod & voodoo band for more info!

Finally, the latest P-menu has a prescription for supplements to take when trying to maximize that kind of recovery. Check it out!

Best of luck!
Matt Morris is offline   Reply With Quote
Old 06-29-2012, 06:38 AM   #3
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

I had one last January, and like you I didn't get it checked out. I took it easy on my legs as much as possibly but I didn't want to get it checked out as we were doing all our pre-mobilization stuff to AFG and didn't want to get pulled from the deployment. So I grinned and bore it when I had to and in retrospect I wouldn't have said anything still I just would have made sure I was doing more for my leg when I had the time to. Rather than thinking just rest would be the answer.

Now things I would recommend would be check out following items, you definitely want to keep the blood flowing there and not sit around too much as that will slow healing as much as doing too much. Depending on where the strain occurred will depend on how much utilizing the voodoo bands will help. Mine was relatively high near the Tuberosity of the ischium or the "sit bones".

Mobility WOD has a few things in regards to hamstrings that I found helpful in rehabbing it.

As for what your options are now:
1. Gymanstic/bodyweight stuff - Great if that is what interests you but I know for me not so much
2. Upper Body BB'er - Nothing wrong with doing some upper body specialization when you can't utilize your lower body as much due to an injury. This could be broken up into all sorts of ways depending how often you want to train, by bodypart, or push/pull or by groupings.
3. Upper Body strength focus - Could focus on bench, weighted pullups, overhead press with a hypertrophy focus for the accessory lifts.
day 1 - weighted pullups and overhead press + accessory stuff
day 3 - bench and rows + accessory stuff

All kinds of variations that can be throw in there, it just depends on your goals, your time available, and what mood you are in currently.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 06-29-2012, 07:29 AM   #4
Tyson Wright
Member
 
Join Date: Oct 2010
Posts: 50
Default

+1 voodoo band that sh*t
Tyson Wright is offline   Reply With Quote
Old 06-29-2012, 08:18 AM   #5
Bob Bartholomew
New Member
 
Join Date: May 2012
Posts: 4
Default

ok guys thanks for the info. Looks like I'll be doing some upper body BB
At least I'll look good at the beach this summer!
Bob Bartholomew is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:39 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator