Cont:
Fri: 800
Warmup Z
4x200 32/3
200 jog
ab circuit x20sec
planks x30sec
db floor press 3x10
1a:weighted pullups 3x8
1b: rear delts 3x10
bic/tri 3x10
Week 10 of SPP:
Mon: 300
Warmup C
2x30 sled
2x30 blk
3x60 blk/40/6
hurdle hops 5x5
zino x3
MB core x100
hc/dj x3 3x3
sq/rocket jump x3 3x3x85% of 3rm
hyper complex/cont bj x5 3x10
Tue: 900
Warmup A
1x300 3min rest
2x150 2min rest
3x100 1min rest
200 walk/jog
ab circuit x20sec
planks x30sec
db floor press 3x10
1a: lat pd under 3x8
1b: rear delts 3x10
bic/tri 3x10
bike/stretch
Thur: (Very strong tail wind) 400
Warmup W
2x40 3pt
4x80 5mins
p skips h/d 2x30
A’s 3x30
400/walk/jog
pc/dj x3 3x3
sq/rocket jump x3 3x3x75% of 3rm
rdl/1 leg bj x8 3x5
decline situps 4x25
bike/stretch
Sat: 900
Warmup Z
6x150 3mins
Louis x10
ab circuit x20sec
planks x30sec
400 walk/jog
bp brx10 60x1 70x1 80x1 90x1 98x1
t bar row 3x8
rear delts 3x10
bic/tri 3x10
bike/stretch
Thur: was done in Houston Tx and the weather felt like 39 degrees and very windy. Overall productive week of training.
Week 11:
Sun: Grass 300
Warmup C
4x30 3pt
3x60 3pt/35/4min
Texas 2x30
zino x3
400 walk/jog
hc/dj x3 3x3
sq/rocket jump x3 3x3x75% of 3rm
hyper complex/cont bj x5 3x10
decline situps 5x25
bike/strecth
Mon: Grass 1000
Warmup A
10x100
ab circuit x20sec
planks x30sec
400 walk/jog
bp 3x5
lat pd under 3x8
rear delts 3x10
bic/tri 3x10
Tue/Wed: Rest, Thur: Tempo, Fri: Speed, Sat/Sun: Rest and Travel back to the midwest.
Next race is Jan 9 gonna open with the 60/200. Weclome haters…
Looks familiar.
what you expecting to run in the 200
Were you from. Were you training?
You know it, I’m back!!! Like I said earlier the 200 is a training run and will probably be done from a standing or 3pt similar to last years indoor 200m races. If I can hit low-mid 23’s I would be happy esp since I’m a horrible indoor curve runner. Last year I didn’t hit a decent 60m until I completed 2-3 200m races and 2-3 over distance speed sessions in the 70-80m range.
Goal:
60m: 6.75-6.80
Previous Best:
55: 6.52
100: 10.6’s (three times last year)
Last season indoor progression: (As you can see the first 3-4 meets were very similar in times)
2009 (Could have gone 6.4’s if it wasn’t for the hammy injury)
7.2 - 60m
6.69 - 55m
7.11 - 60m
6.72 (slow down 45m)
6.6 - 55m
6.52 (pulled hammy in finals)
cancel - injured
cancel - injured
cancel - injured
Outdoor season progression:
11.17 for most of the outdoor season then three 10.6 races.
Thur: 900
Warmup Z
6x150 rest 3mins @20sec
400 walk/jog
ab circuit x20sec
planks x30sec
bp 3x5
t bar row 3x8
rear delts 3x10
bic/tri 3x10
walk/stretch
Perfect training weather today!! Not going to write much today, gonna try enjoy these next couple days with my family…
He who wishes to be rich in a day, will be hanged in a year!
Happy New Year’s everyone have fun but be safe and let’s have a rocking track season!
Ok Im like chris6787, where are you from and what is warm-up A and warm-up Z
Where in Houston do you train at? I’ve trained in Sugarland and Friendswood before.
Varies, sometimes in the katy area, aldine hs, and at westfield hs.
Fri: 440
Warmup W
zino x3
Texas 2x30
2x40 3pt-grass (the last 40 was in the 4.3 range)
60-80 (grass) Cancel 6/8min
100-120 (track) Cancel 10min
400 jog
(Couldn’t get into the gym)
pc/dj x3 3x3
sq/rocket jump x3 3x3x75% of 3rm
rdl/1 leg bj x8 2x5
decline situps 4x25
The plan was to do the above workout but I was only able to do the first two 40’s because my hammy became really tight so I decided to cancel the reminding sprints, also the weather was low 40’s which didn’t help. I think my first workout back home with the cold weather and strong tailwind made my hamstring really tender for the reminding training sessions, over the past three-four days I have been applying ice and resting. I arrived home lastnight around 1am and perfromed a short 30min ems session.
Week 1 of Comp:
Mon: Rest/Travel/ems
Tue: TB Massage 60mins+ems (800)
Warmup A
8x100
mb circuit 2x
ab circuit x20
planks 2x30sec
Mb circuit: x25
chest pass
side toss r/l
overhead toss
underhand toss
Very good session, I felt a little stiff all over today but things should get better as I get back to work this week. I feel a little depress today which is normal when I go back home to visit family and then have to leave. If things don’t go through with the coaching job I’m gonna move back home so I can be closer to family. The plan is to still race on Saturday but I will drop the 200 to allow more recovery for the hamstring. I have a speed session on Wed and another easy tempo session on Thur.
Where are you going to compete?
Feel better dude!
It feels good now, I did all the 100’s in 15sec this morning which is normal for me but the true test will come Wednesday with the speed session. If I feel any tightness etc I will not run at all on Saturday…
The massage session went well and I will ice and use a flushing ems two more times today.
*After Friday session I didn’t have any soreness or decrease ROM.
Wed: (Ems+Ice) 250
Warmup C
2x20 3pt
3x70 Roll In
hh 3x5
gino x3
pc 3x2x70%, 3x2x75%
bp+pullups 5x4+5x6
I passed the first test, the runs felt pretty fast considering I got therapy yesterday and my muscle tone was low. I will continue to monitor the hamstring up until prelims on Saturday and if it doesn’t feel good at any point I will drop out. Thursday will be a very easy tempo session, Friday rest, and race/lift on Saturday.
How much of a roll in are giving yourself for those 70’s?
Couple meters (2-3).
That’s what I thought. Just curious.
Should it be longer?
No, I would think no longer than 5m. I know you know that.