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
800m jog
activation stuff
stretch checks
flip
ankling
marching a’s
tempo:
-2x150,200
25 each xband
2 min abs circuit
2x10 stomach vacuums
hip stretching
light stretch
pcl and hip self-massage
800m jog
activation stuff
stretch checks
flip
ankling
marching a’s
tempo:
-2x150,200
25 each xband
2 min abs circuit
2x10 stomach vacuums
hip stretching
light stretch
pcl and hip self-massage
800m jog
activation stuff
stretch checks
flip
4x2 handoffs
2 blast outs, 1x30m blocks
1 top speed fly
hip and pcl stretch
light stretch circuit
hip and pcl self-massage
notes:
-feels weird not working out for a week, hopefully this peaking thing works. im gonna really need a huge pr to get into the finals round tomorrow and to move onto next week. the 8th ranked person is at a 6.70 so i imagine ill have to run low 6.7x’s to get in *though last year the cut off was 6.80). with spikes and the better track i will be very disappointed if i dont at least get a 6.6h equivalent (6.75-6.84) but would love to stretch my season another week
-made sure to elevate off the track and have posterior tilt in my hips during the fly. i think i have anterior hip tilt at top speed now (from watching in race tapes and how it feels) and i think that it is harming my top speed
-running the 55 and 4x2 tomorrow, ill set some modest goals, and some reach goals:
55m: 6.84 - 6.7x
4x200m split: 23.0h - 22.5h
notes:
-disappointing meet. after my 55 my heart was kind of out of it so that was probably a factor in my 4x2 split being so slow
-in the dash i got out at the start with the kids running 6.7x but then just fell behind as that anterior hip tilt, tightening up, overstriding type of thing happened again. jeez habits are hard to break. my stride feels very forward and back instead of up and down during top speed
this is the end of the season so i guess ill do a reflection type of thing:
-kind of disappointing to work so hard and gain so little (6.98 as a soph before knowing any cf stuff to 6.89 as a sr after 2 years of learning and trying to train with the philosophy). guess i didnt find what works for me (though i do think i may have overtrained this fall, and concentrated too much on things is shouldve put less emphasis on ie weights)
-i think i may have actually gotten slower because my start got so good now, and in my 4x2 i maintain my speed far better now, but barely split faster. there is a mechnaical difference i think may be contributing to this because my hips have far less posterior tilt, my hip height is lower and my knees do not come up nearly as high. once i race it feels like a forward and back motion with my legs instead of up and down like it should
-i am taking this coming week totally off (i’ll start training again on sat feb 26) but now that ive had such a disappointing season (my 55 managed to only drop .03 from jr to sr year even with bench going up 35 lbs, parallel squat up 75+ and vertical jump some inches) ill need to think about what i want to do for the spring season (baseball or track). ill start a journal for the 100m if i decide to do outdoor and will concentrate more on top speed mechanics, running and flexbility
Rough man. I feel bad for you. Really do. If u were working one on one with Charlie these last 6 months, what or how do u think he would have trained you differently? …(Aside from the overtaining) … Seemed like you have a lot of talent.
Well, you can join the club of under achievers in high school… that doesn’t have to affect te future tho man… best of Luck to you…