1’ erg warm up
jump rope
a. 3x3 pwer clean@150/155/185*
a. hurdle drills
b. 3x8 each single leg db calf raises@100
b. 2x6 squat@300
c. 3x8 rev hyper@50/55/70*
c. 2x100 medball throws@15/16
light stretch
notes:
-some hip tightness after the workout, felt better as i did exercise so i assume its not an injury
-in both the 2 and 3 i got stuck behind someone at some point, so my times couldve been a bit better. in the 300m my first 50m or so were fast, but then i died out pretty fast. i realized that my stride length has much deleted since the past so for the 200 i went back to thinking about openng my stride a bit and it felt much better. i think i wouldve had one of my best splits ever had i not had to avoid a colision and then got stuck behind another kid. i think the fact that my stride got smaller has made lasting for the 300 more difficult for me because i had to increase how many steps i took. hopefully i solved a problem and will see my times drop
-i did some marching as and i corrected the timing of my knee lift in them (i saw bolt doing them in a video posted in some recent thread)
hip & ankle icing and self-massage
some microstretching
notes:
-hip still kind of sore, most of the sorness in the joint is gone, but now i feel a more doms like feeling near the front of my hip and my hip bone even feels a little sensitive. i’ll take it easy on monday and will go from there
4’ jog
stretch checks
grass tempo:
-1000m circuit
-1,2,1,1
erg warm up
a. 3x3 bench@185/195/205*
a. 3x3 bentover bb row@165/170/175
a. 3x30" marching a’s
3x8 upper body circuit
2 min abs circuit
notes:
-my teams workouts concentrate very heavily on int tempo, and i decided that a little wouldnt kill me, and since my last two training sessions were low volume high int (meets) thats a lower intensity but higher volume speed day might actually fit well. it did rape my weightroom though, and my plyos would probably relatively crappy
2:00 erg warm up
3x3 each, hold the last human flags
a. 3x10 ab rollouts
a. 3x10 stomach vacuums
light stretch
ankle and hip icing
notes:
-it was snowing somewhat heavily whle i ran today, but i had enough grass that it was too slippery, so i thought while i could id try to stay outside
-some hip and back soreness today, no surprise though
4’ erg warm up
stretch checks
a. 3x3 bench@185/195/205
a. 3x3 bentover bb row@155/165/175
3x8 upper body circuit
2 min abs circuit
cf bike workout
light stretch
100 low int plyos
notes:
-some abdominal soreness, rollouts always do that to me
erg warm up
jump rope
5 broad jumps
5x5 hurdle hops
5 verticals
5 depth jumps (small knee angle)
3x1 standing triple
1 vertical with run in
a. 3x3 power clean@165/175/185
a. 2 hurdle drill sets
b. 3x8 each single leg db calf raise@100
b. 2x6 squat@300
c. 1x8 rev hyper@70
c. 1x100 medball twist throws
ankle and hip icing
light stretch
notes:
-had to run outside today, there was still some snow on the track, but i shoveled off the heavy areas that i needed to run through. spikes handled thin powder fine
-top speed in the 75’s felt pretty good, my knee lift seems to have improved
-abs and right hip still a bit sore
notes:
-i seem to be adding bulk, but we will see when i weigh in tomorrow if the scale agrees
-i got the book “jumping into plyometrics” by chu for xmas today so maybe now ill know what im doing with plyos, esp bc with snowfall they may have to become a bigger part of my program as the season goes on and i cant get out of the house (which limits me to an ellyptical, a medball but no wall and a swissball, and some resistance bands). i also got a book on weight training for track and field which will be nice because they have lots of example set ups in it, with weekly progressions
800m jog
stretch checks
grass tempo:
-1000m circuit
-1,2,1,1
2:00 erg warm up
jump rope
3x3 each human flags (hold last rep)
a. 3x3 bench@185/195/205
a. 3x3 bentover bb row@155/165/175
3x8 upper body circuit
2 min abs circuit
light stretch
snowboarding
a. 3x8 ab rollouts
a. 3x8 stomach vacuums
cf store bike workout, 1st set (except the intervals were done on ellyptical)
3 3 pt blast outs
100 low contact plyos
light stretch
notes:
-i am running a meet tomorrow at the reggie lewis center. the 300, ill set my goal at 37.94 since thats the state qualifying time
-i put on 3 lbs in this one week, and i did notice i looked a bit bulkier. not sure why this happened, but looks like muscle weight to me, so i’m not going to worry about it unless this trend continues into the championship meets
2’ erg warm up
a. 3 hurdle drills circuit
a. 2x100 medball throws
light stretch
ankle self-massage
notes:
-i caught tape of the video and my form actually looked pretty good, n a couple stride i overstrode a bit, but my knee and hip height were both excellent, and so was my stride length. my father said it looked a little funny, but i think hes just not used to seeing submax sprinting since he usually has only seen me run the 55
-my time wouldve been much better had i not been blocked out of lane 1 and ended up running the whole race in lane 2 or further out. i dont think 37s wouldve been unreasonable had i not had lane problems, so as far as the stimulus from the race goes, i still ran it pretty fast, just i ran over 300m hence a poor time
-i am running the 55 and the 4x200 tomorrow. i would like to run 6.89 for the 55 and 22.9h split for the 4x2. i set not too lofty goals because the timing is unfortunate as i just raced today. a 6.94 would qualify me for states, but id like to see me in at least the 6.8s and a 22.9 split for the 4x2 would be a pr for me
Jump rope
3x3 power clean@165/175/185
2x6 parallel squat@300
A. 3x8 rev hyper@70
A. 3x8 each single leg calf raise@100
Light sretch
Notes:
-terrible start in the 55 again, las ten meters so so again. I think with weights unloading my top speed should be freed up
-lots of weaving and rung in Lane 2 for my 200 split, plus I could feel the 300 from yesterday and the 55 tskingits toll
4’ erg warm up
a. 3x3 bench@185/195/205
a. 3x3 bentover bb row@155/165/175
3x8 upperbody circuit
2 min abs circuit
second half of bike workout
stretch checks
self back of pcl knee massage
notes:
-soreness in obliques and all over my legs today
-i put up the 205 with no help, which is a first for me, which is nice. honestly i only chose that weight because its easy to plate, but now i can do it actually
-i havent done plyos the last two days, like i usually wouldve bc i plan on implementing some complex training on this sunday, so thatll be enough of a stimulus from plyos for this weekend
track prac:
warm up
4x400m@relaxed pace r:400m walk
1 block start
3x3 each human flags (hold last rep til failure)
a. 3x8 ab rollouts
a. 3x8 stomach vacuums
light stretch
snowboarding
notes:
-i ran with the team today, im not really sue what the purpose of the 400s were, or why we did blocks after them? i made sure not to go to hard on the 400s (we didnt have times) and i managed to get away with only doing one start, bc with the leg fatigue i could only see myself making my start even worse if practicing tired
-i’m not exiting my blocks very explosively, itll be my quest to fix that before february
-very little soreness today, that bike workout can work magic sometimes! after doing it, i usually get over my soreness much faster than when i did tempo running
notes:
-i stayed up pretty late last night and didnt get much sleep, but i should be ready to train gain sunday morning if i go to bed early
-i will weigh in tomorrow morning and see if those 3 lbs were a fluke or if i still have em
4’ jog
stretch checks
pre race
3 push up starts (easy, half effort, close to full effort)
speed:
-2x30m blocks
-2x60m blocks
-2x80m blocks
-2x~200m blocks
some more blast outs
25 contacts plyos
jump rope
25 contacts plyos
a. 2x6 squat@300
a. hurdle drills
b. 2x100 medball throws
b. 50 each x-band
light stretch
ankle and knee self-massage
notes:
-between rain and the recent heat much of the snow melted so i was psyched to get out on the track for a nice speed workout (since my school’s program lacks pure speed training)
-i used two new cues while doing blocks:
i notied that in old vids i havent been pushing at all with my back foot, i might as well have had only one pad, so i thought about using both, then increasing my arm drive for my first 10m. it felt and looked much better
-i downloaded the starter pistol app for my ipod, so i will use that whenever i must train alone but am using blocks to train my horrid rt (as of late). i can probably also it use to work on rt with just the wrist flick when ot in track training
ankle exercises
4’ erg warm up
stretch checks
a. 3x3 bench@185/195/205*
a. 3x3 bentover bb row@155/165/175
pre race
grass tempo:
-1000m circuit
-1,2,1,1
2x8 upper body circuit
2’ abs circuit
3x30s marching a’s r:1’
notes:
-grr, i failed on my third rep of 205, im still very inconsistent at that weight
-i reduced the circuit to 2x8 as i am going to begin my unloading of hypertrophy work and by mid january should have eliminated it completely to leave more energy for speed development and peaking. major lifts such as bench, squat and clean i will slowly unload with the hypertrophy work, but at a somewhat lower rate so that im at maintenance at the end of january (my maintenance for the championship meets will probably be just bench for the upperbody, one set of squats and some power clean sets for my lower, then low intensity work during the other days to keep fresh)
team warm up
ankle exercises
20’ jog
3x3 each (hold last rep) human flags
a. 3x8 ab rollouts
a. 3x8 stomach vacuums
light stretch
notes:
-i’m fairly certain that my team just didnt have a workout to do because m pretty sure lsd (long slow distance) doesnt really have a place in a sprinting program, bc i cant really think of how this wouldve developed speed?
-i thought we were gonna do int tempo or blocks, but i guess its okay bc today was essentially an offday for me then, since a lot of that 2-’ was spent walking, and i do believe i train more than i should, so such a light day may have even been good for me
-i’m planning on trying out some complex training tomorrow. with a meet on sat and the fact that its so cold out i think its my best option since my team doesnt do speedwork so i cant use our indoor track
2’ erg
jump rope
stretch checks
pre race
a. 5x2 power clean@185
a. 5x20yd 3pt r:5’
b. 3x3 squat@315
b. 3x5 depth jumps r:5’
c. 2x8 rev hypers@70
c. 2x8 each single leg calf raises@100
d. 2x100 medball throws
d. hurdle drills
d. 50 each x-band
3x30s marching a’s r:wb
light stretch
notes:
-i tried contrast training for the first time today, i am planning on taking tomorow off, doing my usual premeet stuff on friday, then i have a meet on sat
-i concentrated on arm swing during the 20’s and it felt good, guess well see in the race
2’ erg
jump rope
stretch checks
pre race
a. 5x2 power clean@185
a. 5x20yd 3pt r:5’
b. 3x3 squat@315
b. 3x5 depth jumps r:5’
c. 2x8 rev hypers@70
c. 2x8 each single leg calf raises@100
d. 2x100 medball throws
d. hurdle drills
d. 50 each x-band
3x30s marching a’s r:wb
light stretch
notes:
-i tried contrast training for the first time today, i am planning on taking tomorow off, doing my usual premeet stuff on friday, then i have a meet on sat
-i concentrated on arm swing during the 20’s and it felt good, guess well see in the race
