2010-2011 55m Training

Members Area My Training Journal
14

obviously the most important part of any speed program is sprinting fast, so id just do what u believe in. personally i like weights in the program just because my 55 competition tends to be much more heavily muscled than i am. im decently strong (squat 2x my BW to parallel) and would rather beat them in the dash than be bigger than them, but i think evening out the strength advantage could be beneficial for me. plus my squat and my clean are my only two heavy lifts, im pretty weak in most other aspects of the weightroom

personally im not a fan of agility stuff outside of like position specific training just because agility work usually ends up involving ladders or some type of device that forces u into a stride length. plus i once read charlie telling someone that too much directional change work can actually loosen ankle tendons/ligaments and could be detrimental to agility (something along those lines)

what do you mean by strength inadequate? if you’re playing football u cant possibly be too weak or you’d get trucked. and how long have u been doing speed training/how is your program going so far?

15

i play quarterback, and i’d have to say i am weak. I was able to squat 315 at my PR in spring 2009. My Sr year of high school in 08 i squatted a mere 255 at BW of 200. I was fastest at the end of 09 track season when my squat was developed and my speed training was 5x week with meets. I have squatted on and off since then, but I have not since early march. If I were to guess, my strength is probably still similar to fall of 08, just because I grew and got older…

I don’t need to concentrate on Lower strength IMO. I was too focused on taht during High school despite still being weak. I couldnt help notice all of the top HS QBs around the nation were very weak (185 lb bench 225 squat). It was shocking to me. the thing they had over me was speed. I was slower (4.9 40) and they were 4.6-4.8. I was 6’4 200, all-state, but got no looks from D-1.

Therefor, SPEED SPEED SPEED. (And the QB stuff )

16

of course, no one would be on this forum if there ultimate goal was to have a huge squat. speed is the concentration of my program too. i do know that as far as 40 times, it is mostly an acceleration and gains in max strength tend to correlate with start explosiveness, though strength is not an end all type of thing. i personally weigh in the 140-150 range, so i could definitely afford to fill out. until i start pushing 160-170 i think that any gains in muscle couldnt be anything but beneficial for me

17

thurs june 10

2:30 jump rope warm up
stretch checks
3 3-point start warm up runs
2x6x30m sled runs R:90",5’
2x5 box jumps
2x10 hurdle hops
various light plyos 70 contacts
a. high pulls 5x8,6,4,4,4@165,175,180
a. incline bench 5x10,8,6,6,6@115,125,135
a. lat pull downs 5x10,8,6,6,6@100,110,115
b. front squats 2x10,8@175,175
b. seated high rows 1x10@85
b. reverse hypers 1x10@40
c. light stretch

notes:
-i began to feel nauseous after my second set of squats so i called it quits for the day
-sled runs are feeling very fluid, i can finally do low heel recovery and it feels awesome. i havent timed anything but im sure im already making improvements considering i fixed a major technical flaw ive had
-for the first time i really felt my core working hard during the squats, probably because i did more intense core work yesterday than i usually do so i must not be fully recovered (though soreness is only concentrated in my upper obliques)

18

fri june 11

4 min jog
stretch checks
body kinesthetics
marching a’s 5x1 min R: wb

a. single leg curls 3x12,10,10@40,50#
a. decline biceps curls 3x12,10,10@22.5,25
a. overhead tri ext 3x12,10,10@45,50#
b. ledge calf raises 3x10,8,8@65,70#
b. side shoulder raise 3x12,10,10@17.5,20
b. 6 min abs

19

sat june 12

4 min jog
stretch checks
build up
2x3x100@13-15s R: wb,5 min

depletion push ups 45,16,11
depletion pull ups (neutral grip) 14,7,5
500 reps core
light stretch

notes:
-did my first intensive tempo training in over a year, felt horrible, but i think including one int tempo day a week over the summer should help me

20

sun june 13

microstretching

notes:
-i did all the recommended stretches so it took one hour, once i get a better feel for which ones i specifically need more/less of i will trim down

21

mon june 14

5 min erg warm up
stretch checks
3 warm up runs
sleds:
-5x10m
-5x20m
-5x30m
R: wb,3’
a. leg curls 3x10,8,8@100,110#
a. bb biceps curls 3x10,8,8@60,65
a. skull crushers 3x10,8,8@60,65
b. weighted pogo jumps 3x12,10,10@80,85
b. bentover raise 3x12,10,10@15,17.5
b. 6 min abs
c. light stretch

notes:
-after talking to a friend ive decided to spread work more specific to sprinting over the week as to have better quality weight sessions and increase work capacity

22

What is your theory behind doing these exercises teabag?.

23

just another core exercise, nothin specific to sprinting, my season doesnt start til thanksgiving so ive pretty much just been doing stuff to get stringer all aroun

they hit ur tranversus abdominus. anything wrong with them or u just think theyre a waste of time?

24

4 min jog
stretch checks
body kinesthetics
marching a’s 5x1min R: wb
a. clean 5x5,4,3,3,3@170,180,175
a. bench 5x8,6,4,4,4@150,160,165#
a. seated row 5x8,6,4,4,4@100,110,115#
b. squat 4x8,6,4,4@250,260,265
b. rdl 3x10,8,8@135
b. side cable pull downs 3x10,8,8@30
b. med ball throws 2x20@8
c. Light stretch

nptes:
-after the first superset i started to yawn a lot for some reason. i decided to cut the workout short because lifting while my bodys trying to fall asleep seemed a bad idea
-form broke down on my sets of 3 in the cleans so i dropped weight

25

What makes you say that teabag?. I’m not saying your wrong. Just wondered.

26

ok, and i say its not really specific to sprinting because to contract that core muscle one has to do the exact stomach vacuum motion, which this type of extreme exhale isnt done while sprinting.

i have read that distance runners tend to have stronger transversus abdominuses than sprinters though. might help my breathing marginally in like a 400

27

4 min jog
stretch checks
2x100,100,100
100,200,100
100,100,100@grass tempo

2 min jump rope
2x2x5 hurdle hops
2x10 depth jumps
R:2 min

2x10 slalom jumps
2x10 broad jumps
2x10 continuous vertical jumps
R: short, 2 min
a. weighted situps 3x15,12,10@60,65,65
a. high cable twists 3x15,12,10@35,35,40
a. side bends 4x15,12,10,10@60,65,70
a. stomach vacuums hold 3x5@5 sec

28

Insane volume…

29

thurs june 17

ultimate frisbee

1 min jump rope
stretch checks
3 warm up runs
a. decline biceps curls 3x12,10,10@25,25
a. overhead tri ext 3x12,10,10@55/50,50/55
b. ledge calf raises 3x10,8,8@70,75/80#
b. side shoulder raise 3x12,10,10@17.5,20

static stretch

notes:
-hammys were ridiculously sore so ill do speed tomorrow and will count the ultimate frisbee as my intensive tempo for the week
-abs were sore too, cut abs and hammys out of todays weights

30

ive read a bunch of stuff about overtraining but i seem to be doing fine. i want to really increase my work capacity over the summer. obviously ill cut some once my running speed increases in fall and a bunch when i get in season and are doing full speed running

im doing higher reps on weights and no real full speed running so as far as a muscular standpoint i think im safe from injury

i dont completely understand what makes something more or less tolling on the cns though, any chance i could be overdoing that without knowing?

31

fri june 18

5 min erg warm up
stretch checks
3 warm up runs
sled runs:
-5x10
-5x20
-5x30
R: wb, 5’
depletion push ups 47,16,12
depletion pull ups (neutral grip) 12,7,5
curl 21@30
light stretch

32

sat june 19

warm up jog
grass tempo:
-1,1,1
1,2,1,1
1,2
-2,1
1,1,2,1
1,1,1

1 min jump rope
stretch checks
a. high pulls 5x8,6,4,4,4@170,180,185
a. incline bench 5x10,8,6,5,6@125,135,140/135
a. seated rows 5x8,6,4,4,4@110,110/115,120/125#
b. squat 5x8,6,4,4,4@255,265,270#
b. cable side pull downs 3x12,10,10@30,35
b. 500 reps core
light stretch

notes:
-began taking zma last night, ill do this bottle and if i feel its helped me ill continue use. i do have sleeping problems, so maybe itll help that out

33

sun june 20

microstretching