Brett Voth - S&C Coach

I pulled my hamstring on September 22nd. That was 18 days before Apex Miami.

I felt great the day I pulled it and my 20 yard acceleration numbers were great. I had just started the taper to prep for the competition when I pulled on my last step of rep 2 on the day.

I walked around pissed off for about 5 minutes before packing up and going home.

The following day here’s what I went through:

Vertical skips 4x10 yds
Switches 4x10 yds
Dribbles 3x20 yds
Accelerations 2x10x10 yds (200 yards of total volume)
(Inspired by the work of @derekmhansen and his 10x10 protocol)

Lift:

45 Degree Hip Ext ISO 2x1 min
Glute/Hip PIMA 2x3x3 sec each side

High Box Squat 4x3 @ 2 RIR
Weighted Chin Ups 4x5 @ 1 RIR

Machine Kickbacks 2x8 @ 1-2 RIR each side

Assessed pain, range of motion, and apprehensiveness to plan volume and distance for day 2. Ultimately I pulled back a ton of lifting volume on my lower body as acceleration/sprint volume sky rocketed to get my hamstring back up to speed in time for Miami.

I’d say it paid off as I ended up PRing the forty and all of my 10 yard splits up to that point likely due to the uptick in acceleration/start reps and further drop in volumes within the taper process. Sometimes an injury can provide great insight into peaking for a competition.