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Checkmat's LEO Academy Prep Log
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Checkmat Offline
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Post: #101
RE: Checkmat's LEO Academy Prep Log
16Sep19

7 hours of sleep
AM weight: 197

MTI Training

SWAT Selection Program Session #22
Strength

Training:

Bench Press
155x4
185x4
215x4
240x4
240x4
240x4
240x4
240x4

Weighted Pull Ups
BW + 45# x6
BW + 45# x6
BW + 45# x5
BW + 45# x5
BW + 45# x4
BW + 45# x4

BJJ 60 minutes

Morning gi class. Worked on some DLR stuff. Rolled with a super heavyweight brown belt, a black belt, female blue belt and a white belt dude.

BJJ 60 minutes

Evening no-gi class. Worked some half guard top stuff and passing, then rolled with a black belt and 2 white belts. Wish there was more rolling in this class but my shin was really hurting and I have a couple of jammed fingers, soooo I'll take the break.

"There's no such thing as different but equal." -Dante Nero
09-16-2019 10:58 PM
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Checkmat Offline
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Post: #102
RE: Checkmat's LEO Academy Prep Log
17Sep19

7 hours of sleep
AM weight: 198

BJJ 60 minutes

Morning class. Went over some passing stuff and rolled with a purple belt and some good blue belts.

But my shin is getting worse. There were times I almost had to stop during rolls or drilling because the shin pain was so bad. So I need to rest it for a little while. Because my game relies on shin on shin guard so much for my leg lock attacks, SLX shit etc etc I'm only going to make it worse by continuing training. Maybe 3 days off should do the trick.

MTI Training

SWAT Selection Program Session #23
Running etc

7 rounds while wearing 20# weight vest:

100m sprint
60 seconds rest

5 rounds, every 3 minutes while wearing 20# weight vest:

4x 25 yard shuttle run
6x push ups
6x sit ups
5x lunges

Take weight vest off, sprint 400m as fast as possible: 1:48 (not a good time)

-Done at the track/football field. Over 100F today, man I thought I was dying.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 09-17-2019 06:19 PM by Checkmat.)
09-17-2019 06:18 PM
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Checkmat Offline
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Post: #103
RE: Checkmat's LEO Academy Prep Log
18Sep19

7 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #24
Strength/Gear Acclimation

Front Squat
135x4
135x4
135x4
135x4
135x4

4 rounds:

3x clapping push ups
3x Tarzan pull ups

Steep incline hike outside while wearing 20# vest

2.76 miles
1 hour
695ft of elevation gained

-Had some knee pain while hiking

-I miss BJJ. Shin pain is getting slowly better but I need a couple of more days to heal. F!$[email protected]*$^!&

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 09-18-2019 06:47 PM by Checkmat.)
09-18-2019 06:46 PM
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Checkmat Offline
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Post: #104
RE: Checkmat's LEO Academy Prep Log
19Sep19

7 hours of sleep
AM weight: ???

Pilates 60 minutes
Pretty good class with a couple of cute girls for once. Not much to comment on.

Eliptical 20 minutes

I tried to jog lightly and had inner knee pain in my right knee immediately. Then it became apparent that I have bilateral pain on the insides of both my knees. Is this from front squatting? Is my form bad? I don't know.

The shin pain is slowly getting better. Now with the knee shit I can't run, jog, squat or do BJJ with the shin pain. Fuck my life. My running is so bad and needs improvement. Even the eliptical was suspect on my knees.

Guess I just need to finish the weekend with rest and ice. Very frustrating.

"There's no such thing as different but equal." -Dante Nero
09-20-2019 12:41 PM
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Checkmat Offline
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Post: #105
RE: Checkmat's LEO Academy Prep Log
20Sep19

7 hours of sleep
AM weight: ???

Rest

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 09-21-2019 10:09 AM by Checkmat.)
09-21-2019 10:09 AM
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Checkmat Offline
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Post: #106
RE: Checkmat's LEO Academy Prep Log
21Sep19

7 hours of sleep
AM weight: slowly getting fat

3 minutes cryotherapy chamber @ -200F
3 minutes localized cryotherapy on knees

More rest

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 09-22-2019 08:51 AM by Checkmat.)
09-22-2019 08:50 AM
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Checkmat Offline
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Post: #107
RE: Checkmat's LEO Academy Prep Log
22Sep19

8 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #25
Bodyweight Strength

5 rounds:

9 pull ups every 90 seconds

5 rounds:

6 hanging leg raises every 60 seconds

5 rounds:

23 push ups every 60 seconds

Assault Air Bike
tabata, 4 minutes (20 seconds on/10 seconds off)
5 minutes at a slow pace

-My knees both feel weird while even just walking, or going up/down stairs. On the plus side there was no problem using the assault air bike as a running substitute. Looks like this will be my go-to until my knees heal up.

-Shin is better at least.

BJJ 60 minutes

Open mat at a cross-town gym. Got some rolling in with guys from another team. Went with a black belt for a couple of rounds, a brown belt, female purple belt, really strong male blue belt and a white belt for a couple of rounds.

My knee was feeling a little painful walking out of the gym, but it made me really happy to be back on the mat again. Not really any issues while rolling. Shin is back to normal. I just need to heal these damn knees up...

"There's no such thing as different but equal." -Dante Nero
09-22-2019 02:47 PM
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Checkmat Offline
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Post: #108
RE: Checkmat's LEO Academy Prep Log
23Sep19

4 hours of sleep
AM weight: ???

MTI Training

SWAT Selection Program Session #26
Strength

Weighted Pull Ups
45#x7
45#x7
45#x6
45#x6
45#x5
45#x5
45#x4
45#x4

Bench Press
235x3
255x3
255x3
255x3
255x3

-Workout felt very challenging today. Extremely poor sleep due to some late-night, non-Roosh-approved premarital "kissing".

-STILL dealing with this fucking knee pain. Avoiding running for the time being...Especially since I can't even jog without knee pain. Normally I would rest completely, but with the tournament coming up in a few weeks and a possibly academy date looming, I need to state sharp.

"There's no such thing as different but equal." -Dante Nero
09-23-2019 05:46 PM
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ThriceLazarus Offline
Robin
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Post: #109
RE: Checkmat's LEO Academy Prep Log
Noticed the comments on knee pain. First, we need to pinpoint the why. You’re jiujitsu-ka, exploding knees come with the territory. However, luckily, the bilateral pain points to a muscular/functional problem rather than the meniscus or shredding of the MCL/MPL.

When you say inside, do you mean on the medial side of the knee, dripping off the vastus medialis and pouring over the side of the joint? This would be my first guess - especially if your knees have been inexplicably buckling on you.

[Image: Vastus_Med.jpg]

As for the why, my gut tells me your IT band and vastus lateralus are wretchedly tight - to check this, palpate the muscle tissue just behind the crest of the hip, sitting over the hip joint. Basically, where your pocket would be. If it reminds you of rebar or bone your Tensor Fascia Latae is all kinds of fucked up. With the amount of running you’ve been doing (especially weighted) I would expect this to be the case.

The TFL/IT/VL are pulling the patella laterally when you’re moving - the vastus medialus obliqus, that chunky teardrop, is literally crying as it tries everthing it can to keep the patella within its groove. If you’ve ever suffered lateral patellar subluxation (the knee cap clacking off to the side) then this is guaranteed.

Try aggressively releasing the IT band and VL through foam-rolling/percussion therapy. Then hunt through the VMO for any fibers that feel ropey/snappy/like-little-fingers. Pin the points that make you tear up from pain and jiggle them loose. Stretch the hell out of TFL with low lunges.

Hopefully this helps!
09-24-2019 07:35 AM
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Checkmat
Checkmat Offline
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Post: #110
RE: Checkmat's LEO Academy Prep Log
(09-24-2019 07:35 AM)ThriceLazarus Wrote:  Noticed the comments on knee pain. First, we need to pinpoint the why. You’re jiujitsu-ka, exploding knees come with the territory. However, luckily, the bilateral pain points to a muscular/functional problem rather than the meniscus or shredding of the MCL/MPL.

When you say inside, do you mean on the medial side of the knee, dripping off the vastus medialis and pouring over the side of the joint? This would be my first guess - especially if your knees have been inexplicably buckling on you.

[Image: Vastus_Med.jpg]

As for the why, my gut tells me your IT band and vastus lateralus are wretchedly tight - to check this, palpate the muscle tissue just behind the crest of the hip, sitting over the hip joint. Basically, where your pocket would be. If it reminds you of rebar or bone your Tensor Fascia Latae is all kinds of fucked up. With the amount of running you’ve been doing (especially weighted) I would expect this to be the case.

The TFL/IT/VL are pulling the patella laterally when you’re moving - the vastus medialus obliqus, that chunky teardrop, is literally crying as it tries everthing it can to keep the patella within its groove. If you’ve ever suffered lateral patellar subluxation (the knee cap clacking off to the side) then this is guaranteed.

Try aggressively releasing the IT band and VL through foam-rolling/percussion therapy. Then hunt through the VMO for any fibers that feel ropey/snappy/like-little-fingers. Pin the points that make you tear up from pain and jiggle them loose. Stretch the hell out of TFL with low lunges.

Hopefully this helps!

Hey Thrice, I got your PM and responded but just saw this very informative post.

I do indeed mean the medial side of the knee.

I can tell you this. A few weeks ago, a friend saw me walking with the weighted vest on and commented that I am over-pronating. They asked me if my ankles hurt, and I said no. I have collapsed arches and have had neuroma problems in my feet before. Neuroma surgery years ago for that, and tailor's bunions on both feet. I wear orthotics now for arch support.

I've never had any knee pain when running before, but after my friend's comment I began trying to correct my walking, and maybe over-did it into UNDER-pronating. I was more conscious of this while walking and running with the weighted vest on. And to tell you even more, I first noticed the knee pain while hiking a very steep mountain with the weighted vest, and trying to under-pronate (or I guess, trying to walk correctly). Then the knee pain began in both of my knees.

Again, I have had no knee issues from years of powerlifting, squatting 370lbs+, jiu-jitsu, or middle-distance running in the military. All of a sudden these knee issues began after I started trying to correct my foot strike.

I have to tell you, it's really getting me depressed. The biggest fear is it interfering with my LEO academy which is serious business. The secondary issue is the BJJ tournament I'm supposed to do in 4 weeks.

Your thoughts and guidance are much appreciated. Anything else I can do besides working on the IT band and VL?

"There's no such thing as different but equal." -Dante Nero
09-24-2019 11:25 PM
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ThriceLazarus Offline
Robin
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Post: #111
RE: Checkmat's LEO Academy Prep Log
Alright, so definitely roll out/release your vastus medialis, you’ll find those mother fucking trigger points waiting for you. From what you’ve told me gracilis is probably involved as well - especially if you’re feeing pain flash up the inner thigh. When you over-pronate (or have totally flattened feet) your knees adapt to function under valgus stress. When you switched to supination (walking on the outside of the foot) you’ve got varus stress which mucks up the adductors and VMO - especially with weighted running/hiking. Your TFL/VL could probably use work, but I’m not feeling like they’re the issue here.

It sounds like you had some latent trigger points in the VMO from years of squatting/jiujitsu/beast-mode and hiking with that extra varus stress has set’em all off. VMO kind of hates going up hill, up stairs, etc.

So definitely attend to the adductors and VMO, that should immediately address the pain. Personally, I use those plastic chinese cups to start bodywork on myself, just slap those bad boys where-ever things feel congested. They’re pretty safe, they don’t really have enough vacuum pressure to screw with veins/nerves/arteries.

Thinking about it, your calves are probably all kinds of fubar as well. Mostly the deep toe flexors - do you have claw/hammer toes? There could be an issue with tibial rotation as well... Now, as I mentioned before, without getting my hands on the muscle I can’t know for sure. I’ll shoot your situation by my PT buddy and see what he thinks. Already, I know we would have you go through a program to strengthen your intrinsic foot muscles to help restore the function that your arch would have provided. Something like:

- Enter core neutral position and walk 30-50 feet on the heel, keeping the forefoot off the ground. Alternate by walking on the toes 30-50 feet, heel off the ground. This is really just to activate everything. Slow and controlled!

- Get up on your toes on a single leg, use something to support yourself. Then squat down to about 20 degrees above parallel (if you can go deeper go for it, but then it becomes more of a quad/glute exercise) and back up. Stay on your toes, slow and controlled.

- Get yourself a resistance band or a kettlebell and loop it over the top of your foot, then dorsiflex. 8-12 reps, you don’t have to go super heavy, this is for the toe extensors and tibialis anterior. Once again, slow and controlled.

Speaking of which, your shin pain is either tib. anterior or tib. posterior. Probably, that’s been my experience. Tib. anterior hates going down hill, especially once fatigue sets in.

- Get a box about mid-shin height. As if you were running, step up onto the box with one leg, stay on the tips of your toes, and bring your other leg through and up into hip flexion (knee to chest). Gotta keep the core strong and tight, the arms swing in cross-pattern, then reset. Maybe 8-10 times on each side. This one is explosive, but controlled, you want real sharp movement patterns.

Hopefully all this helps! Keep killing it Brother!
09-25-2019 07:34 AM
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Checkmat
Checkmat Offline
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Post: #112
RE: Checkmat's LEO Academy Prep Log
Alright, going off format here to talk with Lazarus.

Today I did some light rolling with a white belt for about 30-40 minutes. Then I went to the gym and did some foam rolling on my IT band and vastus medialis. It was PAINFUL. The slower I went, the more pinpoint I was, the sharper the pain. Bit through it and abused myself for about 10 minutes.

Then I did the foot exercises you recommended. Walking on toes, walking on heels, and squatting while on toes of a single leg.

Then I did a tabata cycle on the assault air bike. Felt fine.

Went to jiu-jitsu and did an hour. I'll say this...I felt better today than I did yesterday, even with jiu-jitsu, the bike and everything else.

Should I be doing these foot exercises and foam rolling daily? I think I can see the benefit.

Do you think front squats should be out for now?

"There's no such thing as different but equal." -Dante Nero
09-25-2019 09:58 PM
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ThriceLazarus Offline
Robin
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Post: #113
RE: Checkmat's LEO Academy Prep Log
Fuck yeah Brother! I’d hit it every other day, give things a chance to rest. Sounds like VMO is the thorn in your paw, seems like you’re getting into it no problem. I imagine you’re getting into the hip crease, make sure you’re getting glut. min. and TFL. Oh, after you roll out stretch for an obnoxiously long time, like 1-2+ minutes a stretch. Runner’s lunge for the IT, heel to glute for the VMO.

Yeah, switch back to back-squats for now - front squats are ridiculously intensive on the tib. anterior as you know, so hold off till your shin splints have died down.

I’ll drop back in tomorrow night with the good good. I’m only tangentially involved with re/prehab.
09-25-2019 11:25 PM
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ThriceLazarus Offline
Robin
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Post: #114
RE: Checkmat's LEO Academy Prep Log
Aside from the exercises above, my colleague gave me the main method he uses to rehab the arch, let me see if I can explain it proper.

Take 4 olympic plates, the thicc sort, and position them in such a way that they’re paired up with how wide your feet are in a squat stance. Then seperate the pairs so that when you stand on them only your heel and the ball of your foot are supported - the arch of the foot should be floating in space. From there do goblet squats or dumbbell squats or belt squats, whatever you want.

He also mentioned the standard to strengthen foot flexors: take a towel, stretch it out, set a weight on it, then scrunch it up and drag it toward you usin your toes. This’d be solid to pair with the dorsiflexion exercises.

Good luck boss!
09-26-2019 06:18 PM
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Checkmat Offline
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Post: #115
RE: Checkmat's LEO Academy Prep Log
Update

Fallen off the religious logging, I know. In the past week I did an assessment and hit:

max pull ups: 22 (-1 from previous)

max hanging leg raises: 17 (+1 PR)

max push ups in 1 minute 60 (+2 PR)

My weight has been steady 196-199lbs. I am looking lean and strong. Saw a friend of mine who I hadn't seen in 3 years and he texted me later saying "dude no homo but you look great" Big Grin

I've been foam rolling almost every day, and doing the foot strengthening exercises as well. Assault air bike every other day or so. Jiu-jitsu as normal.

Had a ball-buster of a Monday. On about 4-5 hours of sleep I hit 3 separate BJJ training sessions over the course of the day. Got shark-tanked for 60 minutes straight, drilled and rolled at 50-70% for an hour then did an hour class with seven 5-minute rounds. Completely annihilated.

Couldn't sleep after all of that, so I'm on fumes again today.

Doing a strength assessment (bench, weighted pull ups, maybe squats) on Thursday.

Of the utmost importance is that I got tapped for an earlier academy date yesterday. I'm going to my LEO academy in 4 weeks!

So I need to heal up my knees asap. I tried running during the BJJ warm up yesterday. I could jog around the mat and do inside/outside shuffles with zero discomfort. Hmm...

Also been having no discomfort just walking around/living life. HMMMMM...

Gotta try running again at some point. I'll be maintaining my cardio through BJJ and the assault air bike. When I get closer to the academy start date, I'll check where my running is at.

On the plus side the minimum running requirements for my academy are VERY easy. I really lucked out in not going for the much harsher academy. That would have been for the US Marshals, by the way.

So I'll continue training hard while also rehabbing my knees and foot problems. Win the tournament I'm doing in 3 weeks then ship off to the academy a week after that.

"There's no such thing as different but equal." -Dante Nero
(This post was last modified: 10-01-2019 07:07 PM by Checkmat.)
10-01-2019 07:05 PM
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Checkmat Offline
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Post: #116
RE: Checkmat's LEO Academy Prep Log
Did a strength assessment today. Results:

Bench Press 1RM: 295lbs (+10lbs PR)

Weighted Pull Ups w/ 45#: 13 reps (+1 PR)

Knees are feeling a lot better. No pain or discomfort lately so I will try some light running in a few days.

"There's no such thing as different but equal." -Dante Nero
10-04-2019 06:43 PM
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