More Pain.

I trained two years ago in an incorrect manner. I put way too much weight on my legs and only did series of 3x8. The legs became super strong, but I lost a huge amount of flexibility. When I started the football camp as a wide receiver, the sprinting caused an injury to my right leg. It was a "claquage" in French, not sure about the word in English (doc said it is a sort of knot in the muscle restraining it from expanding). It ruined my season alright. I am now trying to improve my flexibility.

Are you training inappropriately? What I do now is 1x100 reps with 60% of my weight. Develops endurance and you're sure not to get injured. Hope this helps! Recover soon, I'm sure that team needs you :cool:

For stretching, I recommend holding for 20-30 seconds with none of that bouncy stuff that tears ligaments. Other than that, learn your threshold, so you don't do permanent damage, if in doubt consult a doc. Unless you are making Carmichael money, it's probably not worth permanent damage. The older you are, the worse it gets.
For weight training, your sets should be between 6 and 14 reps, too few is too heavy, too many is a waste of time. If you want more information check out http://bodybuilding.com/fun/index.html and snoop around.

You might want to look into the books by this father and son - best I've seen on stretching.

And no, I'm not receiving any $$ for this promotion. ;)

http://www.amazon.com/Whartons-Stretch-Book-Jim-Wharton/dp/0812926234

http://www.amazon.com/Whartons-Back...1579547036/ref=pd_sim_b_1/103-1511579-3859850

"The Whartons--a father-and-son personal-training team who've worked with many pro athletes and Olympic medalists--show you how to use their stretches to prepare for dozens of sports, from aerobics to wrestling."

""[The Whartons'] stretching and strenghtening programs that take 15 to 20 minutes a day cured my 5-year problems. I finally made the 2000 Olympics, injury-free, and broke 3 Irish records en route. This could not have been possible without the Wharton Performance team."--Mark Carroll, Irish national record holder in track and field"

"While performing in films and training for marathons, I suffered disk herniations. I was a mess--pain, atrophy, weakness, numbness. Once Wharton Performance got their hands on me, I was right back on my feet. I was blown away by the knowledge, passion, and commitment that Jim and Phil have for what they do."--William Baldwin, actor

"With the Whartons' program, there's no limit to what you want to do. You can improve as much as you want in the areas you'd like, and you can tailor the program specifically to your needs."--Chris Martin, former coach of the Great Britain national swim team and the U.S. Olympic and national swim teams, including an Olympic-gold-medal-winning swimmer.