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Post by pwrliftr on Aug 24, 2006 14:29:30 GMT -5
Doc,
I have developed It band problems which manifest in the knees. 1st my left knee and then my right. I think I got the problem from running. Yes, I run on my off days from powerlifting and the two do not exactly go hand in hand. I keep my mileage under 20 miles a week and the running keeps me lean and in my weight class while not really hurting my squats. Lately though I had the IT Band issues that began in my knees and then seemed to work their way up my leg causing severe soreness in the area where the leg muscles hook into the hip. I squat with a pretty wide stance and use one ply equipment. I generally train raw. Since I've had the problem I have narrowed my squat stance and started using shoes with a slight sole instead of my Chuck Taylors. Can you suggest anything else to fight this. I know that Brad Gillingham and Linda Schaeffer from USAPL also suffer from this problem and they don't know what to do either.
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Post by joeaverage on Aug 24, 2006 15:58:43 GMT -5
hate to butt in, but how old are you?
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Post by pwrliftr on Aug 24, 2006 16:48:48 GMT -5
I'm 56 and have been powerlifting since I was 17. Before that I was an Olympic lifter. I am 5'9", 185 (lift at 181 or 198). I train 4 days a week in powerlifting with a conglomeration of training (some JA, Westside, 3X3, sheiko and just plain old periodization). I have perfected what works for me and constantly evaluate and update it. I have always used running to stay lean and for cardio vascular health. I guess age has started to catch up with me because my training regimen is pretty intense and I think I might have developed the problems from overuse. I lift in USAPL, AAU, and NASA in one ply equipment. Best lifts recently are 550, 360, 640 at 181. 605, 405, 670 at 198. Sorry for not giving you more background. My next meet is 9 weeks away at the AAU World Championships in Richmond, Virginia and I am very concerned about my squat. I use Titan dual quad squat suit, Titan Fury bench shirt and Metal deadlift suit. I like JA training but some of it does not work for me because I use different equipment.
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Post by joeaverage on Aug 24, 2006 18:54:09 GMT -5
I don't think it's the type of training that you are doing, it's the volume and not enough rest and recovery. You have to check the ego at the door.
I'll be 42 next month and I take my age and R&R into account with my training. I basically train 3 days a week. There is always the raw vs gear debate. Yes, I can train with alot more weight wearing the gear that I do, but my joints feel very good. No aches and pains at all.
In addition, JA training with the bands allows for short quick but very effective workouts. Today, I squatted 710 x 10 with SSB, that is a PR for 10 reps. Year after year I continue to get stronger and stronger, yet I train less and less.
Re-examine your system. Instead of running 20 miles per week get on the sled 2-3 times per week. Sled work is very effective for cardio and keeping your weight down without the pounding of all that running.
More days off between workouts, cut out your assistance stuff. Assistance work just leads to overtraining. No more raw stuff.
See how the joints feel.
56 and still powerlifting, I think it's great. But, I'm learning from the mistakes that some of you old timer's have made. At 56, I hope to still be getting it done, but I'm taking care of myself now.
In a nutshell, your 56 and strong, but you need to cut back and give the body a chance to recover.
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Post by pwrliftr on Aug 25, 2006 10:09:57 GMT -5
Thanks Doc,
I have gotten stronger every year I have been in powerlifting and it is hard sometimes to remember I am 56 and not 26. I have been thinking about a lot of what you are pointing out and I think you are right. I need to train more effective and allow more time to recover. I have a sled and it is just a matter of using it. I also have a mountain bike which is also a lot easier on the joints and a fun way to do cardio. Thanks for the advice I do appreciate it.
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Post by joeaverage on Aug 25, 2006 10:38:32 GMT -5
Keep in mind, human nature and/or our human instincts tell us that in order to be better at something or stronger that you have to do more, more, more. When in fact, when it comes to strength it is just the opposite. Do just enough to stimulate the muscle and then lots of R&R. It is very difficult to teach a dog new tricks. Your human nature is so engrained into your psyche that it takes an enormous amount of discipline to reverse years and years of your instincts.
For 10 years, I pounded myself into the ground and got no where. The amount of time that I spend in the gym each week is very minimal compared to what it was even 3 years ago and especially 10 years ago and yet I am so much stronger. I know longer worry about missing a workout or even taking a week off because every time I come back stronger and refreshed.
I continue to keep this site up and post my logs so that lifter's can continue to see my gains year after year while continuing to stay drug free, working full time and all the family stuff.
Good luck with your training.
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Post by pwrliftr on Aug 28, 2006 12:38:39 GMT -5
Amen, to that I am the living breathing epitomy of doing more to be better and I know you are exactly right. I will try to remember that when I revise my training. Thanks again.
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Post by drjbozzelle on Sept 7, 2006 18:34:15 GMT -5
The key to It band problems is stretching the IT band itself.
This can be done by lying on the side opposite of the tight IT band, lifting the leg up and back, and bending the knee. This places the greatest stretch on the It band. I will try to find a link w/ some picture. Knee pain (esp laterally) is the most common manifestation of IT band tightness (it tends to move upwards in time)
Good Luck
DrJBozzelle
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