cf bike workout warm up
2 flips
5x5 hurdle hops w/ short post-accel
1x1 each human flag
a. 3x3 pc@155
a. 3x5 wide-grip pull-ups
b. 5x3 bench@185/195/205/200*/190
b. 1x6 1/4 squat@300
b. swissball balance drill
b. 1x25 each x-band
b. 1x5 handstand push-ups
cf bike workout (first set)
jump rope (100 contacts)
notes:
-soreness actually less today than was before my meet yesterday. still mainly in my left glute
-during the donkey kicks i did in my warm up, doing it with my left leg is becoming easier. this may be a sign that the low-int stuff ive been doing pre and post workout may be strengthening my left leg to help prevent that casting out problem as the folded position becomes easier to hold. i really do think my pcl injury from two years ago is what has been hindering my accel abilities
-accel is looking better and better from the tape i take of it after the hurdle hops. my back is straighter, im casting out less, im not overstriding as bad. strange enough my heel recovery is higher than it was, but not excessively, and since both my stride freq and length has improved from my cue of scrambling away instead of pumping arms, i see no reason to really worry about that
-after reading that thread on football players having poor hip height from tightened hips from squatting, i think i may be suffering from this. before lifting i remember getting my knees up was very easy, and i was very good in the second half of the race, whereas my hip height and knee height drops much easier now. i think in these coming weeks trying to loosen up my hips could really help my hip height and therefore top speed. if my hip height is being harmed badly by this, it would explain how even with a more mature body, and being so much stronger ive only improved by .08 (if my top speed is actually slower).
-i feel as if ive bruised my right heel on the inside part. im thinking this is from the running surface of the indoor track i have to run meets on (a hard,rubber 150m track) so i have to brake hard on turns and after the 55, so i may have hit my heel hard
800 jog
stretch checks
activation stuff
hip flexibility stuff (hurdle drills, stretching, activation drills)
gymnastic hold
tempo:
-5,3x150m
flip
light stretch
4x200 handoffs
contrast showers 30s C, 30s H on each hip and pcl knee
notes:
-abs, obliques and chest region sore today
-wouldve done 2x5 for the tempo, but used the handoff to take place of the last two. my coach wants our 4x2 to score at districts, and we had to put in a new kid because our lead leg failed off the team, so hes having s do handoffs everyday. its not so bad because i only receive a handoff so its all submax anyways
-hips got a workout today, but nothing HI so they will be fine by tomorrow. i have two weeks to loosen them up more which i really think will help me in the second half of the dash and maybe even in the first half too
-ive been working on my pcl knee’s ROM to help it stay folded and I can see/feel a difference already in the movements ive been practicing (brining a donkey kick in too my chest is the motion i have a hard time doing with my knee joint folded). i am hoping this helps me keep good knee joint angles while accelerating
team warm up
flip
two shot put throws
some hip mobility stuff
a couple handoffs
submax accel drills
speed:
3x30m blocks relaxed r: 5’
2 top speed flys r: 7’
3x5 widegrip pull up
1 each human flag
swiss ball balance drill
25 each x-band
more handoffs
5 handstand push ups
2x100 medball twist core throws
light stretch
left hip self-massage
wrist flicks to gun
contrast shower 3x30" c then h left hip and left knee (front and back)
notes:
-low volume speed day, my last speed workout of the season. felt quick in the accel of the 30m, i am naturally still down at the end of the 30m, and i believe i am not during my actually races, so maybe thats limiting my top speed
-coahc is bssessed with having good handoffs for the 4x2. they are very submax and act as a good warmup and cool down so i dont really argue
-mainly my left hip was sore (this is the one with worse ROM too) so i a not planning on doing the hip mobility stuff on friday, but ill do them tomorrow bc i dont want to be sore for the meet on sat
-on the first fly i did today i really felt opened up and i look very fast (for me :)) in the video i took so hopefully i can get like that in a meet. i am sure i was running 6.7x speed so with a good start, i think i can see major pr’s before my season ends
-exiting the blocks didnt look as explosive today as i think it usually does. on my premeet day on thursday ill take a look at that again but it might just be relative to how im coming much faster on my first few steps now than i was
-hip felt very good right after the contrast shower, but slowly returned to its soreness i may end up just stretching it tomorrow and no drills if its not feeling fresh
4x2 handoffs
800 jog
activation stuff and stretching
flip
more 4x2 handoffs
tempo:
-5x100m
2 min abs circuit
hip/pcl ROM stuff (hurdle drills, stretching, drills, etc.)
hip, pcl, should self-massage
microstretching
wrist flicks to gun
contrast showers and stretching (r.shoulder, l.hip, l.pcl)
notes:
-shoulder sore today, im thinking from those two shot put throws which i did while just kind of fooling around. kind of regretting that now sadly enough i have no idea how to do shot put and i still threw it about what our top throwers throw in practice with no glide or spin, haha
-kind of getting sick of doing handoffs, but my coach really seems to think they are key. hopefully the volume is low enough not to make easy days like today not so low
-hip still sore hopefully ill have the kink workout out by saturday. no more drills for the rest of this week, just stretching on it. i really think if i decreased my hip tightness at all it will really help my race
-2 min abs circuit felt very easy today. i think i may have been overworking my abs because they never really got more than one day off a week for most of the fall and summer (between medball throws, circuits and weights). hopefully any overtraining i did is now starting to make me improve because i only have a week and a half for it to take place!!
-after stretching after the showers, especially my shoulder felt miles better. seemed like a miracle! guess i just needed to loosen the muscles up
-hit my elbow while snowshoeing, small bruise. hopefully the icing tonight will keep any swelling from taking place. i do not think it should affect my benching sesh tomorrow
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
warm up:
(150m rubber track)
-3 laps
-activation stuff
-2 laps
-more activation stuff
-1 lap
-stretch checks
-fall start
-flip
-4x2 handoffs
pre meet:
-1 push up start (submax)
-3 reaction block starts (2nd rep through 30m)
-1 top speed fly
wegihts:
-a. 3,2,2,3 bench@185,205,215,185
a. 2x10 stomach vacuums
cool down:
-hip & pcl stretching
-light stretch
-ice (l. pcl, r. elbow, r. shoulder, l. hip)
notes:
-shoulder, hip and pcl actually felt a bit swollen. i think the contrast showers loosen them up initially but i think the hot may have increased swelling. i just iced today to try and get it to go down. no pain, just kind of puffy feeling in the areas
-block starts looked more explosive today. im not sure what it was on tuesday
-lowered volume on the bench to cut soreness, but still went heavy (for me) to get that cns boost
-top speed didnt feel as good as on tues, but looks as good if not better on the camera. i still do think i found my cue, and if i hit that position during my race, instead of the low hip height tightening up i usually do, i think i could really see a drop in time
district meet:
-55m -> 6.96,6.92,6.89
-4x200m -> 25.6h split
1 min erg
jump rope
ankling
a. 3x1 bench@225*,220*,215
a. 2x2x7,8 llrr hops r: wb, benching
b. 3x2 snatch@105
b. 2x100 medball twist throws
light stretch
notes:
-kind of disappointing today. after talking to my teammates, and looking in retrospect i think all the handoffs my coach had us do probably harmed my unloading because it added HI work to even my LI days
-great starts in all three rounds, poor middles, and moving up near the finish. seems to be my typical race now
-was very far behind in the 4x2. first 100m or so looked very fast according to teammates, but with the tight turns and lack of motivation i think i really died out
-still feel very locked up after accel in terms of my stride. doesnt really feel like my flys do which looked so good on camera earlier this week
-my heels took a pounding today and are tender. i think the tight turns making me slow down and having to stop quickly after the dash is whats doing it, because i do not think my heels are hitting the ground so hard during my actually sprinting
notes:
-no noticiable DOMS. but can tell that trying to sprint today wouldnt go well so i got a good workout yesterday
-heels are sore, but no longer hurt, so hopefully by monday theyre all good
800m jog
activation stuff
stretch checks
flip
tempo:
-5,1x150m
-1x100m
a. 3x2 bench@195,210,185
a. 3x5 wide-grip pull ups
b. supplemental strength stuff (1 each human flag, handstand push ups, gymnast holds)
c. hip ROM stuff (hurdle, stretching, drills)
light stretch
notes:
-heel soreness much better today
-was planning on doing 2x5x150m tempo, but decided to reduce to 1000m volume as opposed to 1500m
-meant to do some marching a’s and ankling today, but i will do it tomorrow since both are low int anyways and im doing even less tempo tomorrow
i may end up just stretching it tomorrow and no drills if its not feeling fresh