2010-2011 55m Training

haha nice, we’ll see how that goes, he cant show up any less than he did last year

wed sep 1

800m jog
stretch checks
pre race
grass tempo:
-1000m circuit
-2200m circuit
2 min abs circuit
1x10 stomach vacuums
light stretch

notes:
-it was my sisters bday today so i had to cut wegiths from todays workout, it was going to be core weights but the circuit should be good enough for today
-tempo is much harder when its ridiculusly hot, haha

hah, i think hell show up more because he has the gym membership and wants to be in the 4x2

thu sep 2

800m jog
stretch checks
pre race
grass hills (spikes):
1x5x~45yd,1x1x~45yd r:wb+1’,wb+5’

1’ jump rope
5 each human flags
3x10 ab rollouts
2x10:
-incline db bench 55/60
-one arm row 60
-overhead tri ext 60
-db biceps curls 35
-lateral raise 20
-incline flys 27.5#
-db shoulder press 40/35
-seated row 115#
-bench dips bw
-bentover raise 17.5
light stretch

notes:
-i aimed to do 2x5 for the hills but by the second set i realized i was exhausted and should stop
-the stretch i found to run on has a slight curve to the right, and ends at about 50yd. id like to work my way to long hills by the end of the month so ill keep searching

fri sep 3

800m jog
stretch chekcs
pre race
grass tempo:
-1000m circuit
-1,1,1
1,2,1,1
1,2,1
1,1,2,1
1,1,1
-1000m circuit

1 min jump rope
a. 5x3 high pulls@195/200
a. 4x100 medball throws@15/16
b. 4x5,5,5,3 squat@285
b. 4x10,10,10,5 single leg calf raise off ledge@90/95
b. 3x10 rdl@145

light stretch

notes:
-i cut a set of squats and reps on my fourth sets of calves and squats because i felt done, this week of school must have exhausted me
-tempo felt much easier out of 100 degree heat, ran it at about a 24s 122yd, i would like to get that down to about a 20-22s still
-ill weigh in tomorrow, but starting this sunday i will be trying to do the same weekly schedule thru september, increasing the length of the hill runs until im nearing 75 or so yards

sat sep 4

weigh in -> 146

notes:
-the scale says i still put on a pound, despite the weather being brutally hot and being in CA for two weeks last month so im not disapointed. as the weather cools down, i continue lifting and maybe try creatine i expect to near 155 before track season begins

sun sep 5

4 min jog
stretch checks
pre race
grass hills:
-2x4x~50 yd r: wb+2’, b+5’

1 min jump rope
a. 5x1 each human flags
b. 5x5 bench@175/170/165/160
b. 4x8 lat pull down@120 r:3-4’
c. 3x10 each alt db biceps curls@35
c. 3x10 lateral raise@22.5 r:2-3’
d. 2 min abs circuit

mon sep 6

800m grass jog
stretch checks
pre race
grass tempo:
-3000m ladder

1 min jump rope
a. 5x3 clean@175/180#
a. 5x50 medball throws@15/16 r: 3-4’
b. 2x10 bb calf raise@205#
b. 2x8 rev hyper@50#
b. 1x50 medball throws@15/16 r: ~4’

some microstretching

notes:
-i had to cut my workout a bit short because of time reasons, i wouldve done two more sets of medball throws, 2 more sets of calves and one more set of rev hypers
-my lower back feels tense today, ill make sure to stretch it out tonight
-today i think ill have some free time so i am going to try and plan out the fall

tues sep 7

4 min jog
stretch checks
pre race
grass hills:
2x5x~40-50yd r:wb+2’,wb+6’
depletion push ups 52,20,17
2 min abs circuit

depletion pull ups 20,7,6
bb curl 21s 40,45
1x10 front shoulder raise@25
1x10 back shoulder raise@15/17.5/20
light stretch

notes:
-as for the hills i sprinted to the point where i began to lose speed then would stop, i aimed for about 50 yd but rarely made it there, haha
-i saw the first increase in my push ups in a while so i was happy, even improving two is improving some!
-i felt full of energy so i added in the sets of shoulder stuff, but in the future i probably wont

wed sep 8

4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1
100 contacts plyos

a. high cable twists 5x12,10,8,8,8@40,45,50#
a. situps 5x12,10,8,8,8@70,75,80#
a. side bends 5x12,10,8,8,10@85,90,90/95#
a. stomach vacuums 5x10
light stretch

notes:
-ive been doing my plyos on grass in sneakers, but my partner pointed out that if im grass i might as well do the plyos in spikes, so we will do that from now on. itll give me a little more pop on the jumps and the grass is plenty of padding for beating down on my joints and such

thurs sep 9

warm up jog
stretch checks
prerace
grass hills:
-2x5x~40yd r:wb+2’,wb+5’

1 min jump rope
2:30 erg warm up
2x10:
-db incline bench 60#
-one arm row 60/65
-overhead tri ext 60
-db biceps curls 35
-lateral raise 20#
-incline flys 30/35
-db shoulder press 40/35
-seated row 120
-bench dips, dips
-bentover raise 17.5
light stretch

notes:
-my core was sore so i cut the ab work for today

fri sep 10

800m grass jog
stretch checks
pre race
grass tempo:
-3000m ladder

1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@200/205/210#
b. 2x50 medball throws@15/16
b. 3x10 rdl@145
b. 4x5 squat@285#
b. 4x10 each single leg calf raise off ledge@95

light stretch

sat sep 11

hot tub
light massage

sun sep 12

4 min jog
stretch checks
pre race
grass hills:
-2x5 r:wb+90",wb+7’

2:30 erg warm up
a. 5x5 bench@175/170
a. 4x8 lat pull down (wide grip)@120
b. 3x10 db biceps curls@35
b. 3x10 lateral raise@20#

6 min abs circuit

some microstretching

notes:
-i went down on weight for the lateral raise because i realized it was creeping towards a front raise, so i fixed that
-ive decided to stop posting a distance on the hills because i just run them til my lean stops lessening. i feel like long hills could mess with my top end mechanics so i will just go through the accelration

mon sep 13

4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit
-1,2,1,1
100 contacts plyos
5x100m marching a’s

2:30 erg warm up
a. 5x12,10,8,8,8 each high cable twists@45,50,55
a. 5x12,10,8,8,8 sit ups@75,80,85#
a. 5x12,10,8,8,8 each side bends@90,95,100
a. 5x10 stomach vacuums
light stretch

tues sep 14

school administered pacer test

warm up jog
stretch checks
pre race
grass hilss:
1x5 r:90",7’
1x4 r:90"

2:30 erg warm up
55,22,17 depletion push ups
18,8,6 depletion neutral grip pull ups
1 curl 21@45@#
2 min abs circuit
light stretch

wed sep 15

school push up test 25
school crunch test 47
school trunk lift test 12in
school sit and reach 12in each

notes:
-i took today off, but had to do fitness testing in gym. i just took it easy and did what i needed to do to get an a

thurs sep 16

4 min jog
stretch checks
pre race
grass tempo:
-1000m circuit r: 3’
-2000m circuit r: 3’
-1000m circuit r: 3’

1 min jump rope
a. 5x3 clean@185/190#
a. 5x50 medball throws@15/16 r:3-5’
b. 4x10 bb bumper plate (25) calf raise@225/230#
b. 3x8 rev hyper@55#
b. 3x50 medball throws@15/16 r: 4-5’
light stretch

fri sep 17

warm up jog
stretch checks
pre race
grass hills:
2x5 r:wb+90", wb+7’

2:30 erg warm up
a. 3x1 each human flag holds
a. 3x10 stomach vacuum holds r:2’
b. 3x10 ab rollouts
b. 2x10:
-incline db bench 65/60
-one arm row 65#
-overhead tri ext 60/55
-db bicep curls (alt) 35
-lateral raise 22.5/20
-incline flys 35
-db shoulder press 40/35
-seated row 120#
-dips bw
-bentover rise 17.5/20
light stretch

sat sep 18

800m jog
stretch checks
pre race
grass tempo:
-3000m ladder

1 min jump rope
a. 6x50 medball throws@15/16
a. 5x3 high pulls@215
b. 2x50 medball throws@15/16
b. 3x10 rdl@145/155
b. 5x5 squat@290/295/300
b. 4x10 each single leg calf raises off ledge@95/100#

light stretch

notes:
-after feeling awful during my tempo session, i hit a pr in every one of my lifts today. i didnt run any slower than normal during the tempo, and still ran almost two miles worth so im not sure why i was so productive
-after doing 5 reps of squats to parallel im very happy with my strength levels because that is well above the 2x bw standard (weigh in mid 140’s). i hope the fact im much stronger now translates over to the track this winter