Saturday, 17 March 2012

First test on the new level

Yesterday, Friday, I had the first test / max workout on this new level, and it was significantly tougher than that of the previous level. It's still a pure bodyweight-only workout, were you test yourself against the clock.
You get 20 minutes to complete as many rounds as possible of the following exercises; Pull ups (6), Single legged squats (8 per leg), Pike push ups (10), and Split Squat Jumps (12, 6 per leg). Completing all of these 4 exercises in a row, without a break, is considered 1 round.

My plan was to complete as many rounds as possible, with 1 minute of rest between each round, so I would have time to catch my breath, while still pushing myself to the limit.
Unfortunately, my right knee started hurting after the 4th round, and after I had completed 5 rounds, I decided to stop, even though I still had 7 minutes to go. I feelt, that if I continued, I would risk injury, and I would rather, that I might not complete the full 20 minutes, but slowly progress per week, than risk an injury.
Hopefully, I'll be able to continue through the entire 20 minutes next Friday, without my knee hurting.
I think it was the single legged squats that was the problem for me, as my knees are not used to having such a heavy load continuously, but it will be something I need to train.

I also had some trouble keeping my balance, when doing the single legged squats, mostly on my right leg, but I've injured it multiple times with Gymnastics, and my mechanical stability in my ankle isn't the best anymore, and I haven't trained the functional stability, which would be a good idea for me to do.

Just a quick little note on mechanical and functional stability;
  • Mechanical stability is the stability of the joint itself, consisting of the bones of the joint, the joint capsule, and the ligaments,
  • Functional stability is the ability to control the muscles surrounding the joint, which amongst other things is determined by the proprioceptive feedback.
Sources regarding stability in joints:
- My teachers at Physiotherapy school
- Wikipedia

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