-i think trying to train myself essentially without a coach’s watching eye, really hurt because its so difficult to tell while running yourself if mechanical things are falling apart. its tough because the coach at my hs runs an exclusively int tempo program, so i really doubt following that instead of what i did wouldve helped me at all in the dash since i already think i concentrated too much on the wrong side of the force-time curve (too much slow work, not enough full speed)
-if charlie would have been with me, i think he wouldve replaced weights with just medball stuff as he did with his high school kids, especially this year where i could rep over 2x my bw to parallel in the squat. weights get kind of addicting because you can see visual changes, but those changes arent necessarily the only thing going into being fast. i think its a case where backwards logic doesnt work (fast sprinters tend to be muscular, but becoming muscular doesnt necessarily make you a fast sprinter). essentially the way i trained i became probably one of the fastest in ma to 10m, but ruined the other 45m which make up so much more of the race. I think though i always went in the order, run, plyos, lift the importance in my mind all fall was lift, plyos, sprint, just because i saw ready gains in that order. i shouldve taped more runs in order to see if my times werent continually improving, esp over fly stuff
at least if i do outdoor ive had this as a wake up call to know what to concentrate on, and itd be nice not to have to sit every team workout since (earlier in the season) i think some int tempo isnt such a bad idea, but then ill def switch to pure SE work. esp if it was overtraining, at least i have a huge base to work from and maybe ill see my potential in the 100 since as a longer race it may even help my anterior tilt issue because i wont feel like i need to rush the race since its so much longer
-i think im leaning towards outdoor track. baseball was my sport as a child growing up, but as of now i feel like i really enjoy competing in track better and in baseball the things i liked (throwing and bp) i get to do only a couple times a game
-im taking 10 days off totally from exercise beyond what the normal day requires of me. then ill do 20’ cardio three days a week just to keep in shape til im at two weeks off. from there i will begin doing pcl therapy stuff and stretching and ab circuits. i will monitor my vertical in this period and until it begins to decrease, or im getting my hand well above the rim again (i could mid fall but have seen it decrease, a sign of overtaining) i will not resume full blown training
-once i begin training again i will start with bw stuff, then heavy weights, then power weights, and finally plyo and running with small emphasis on weights as i get into the season. outdoor track is really just a 10 week season, so my periodization will need to go faster, a much shorter gpp, a small spp then maintenance for the rest of the season concentrating on actually RUNNING FAST as the main part of my program as opposed to fitness, plyos or weights
notes:
-only marked this down because a 7.5 hour shift is very tolling and im sore from it so i thought it applied under physical activity, though none of it is HI and its probably good to just keep me active
notes:
-arm size actually looks quite the same, though i can notice some bulk dissapating in other muscles on my body. granted, i dont think has been my issue with running fast so im not too worried, 145 is still probably 5-10 lbs over my natural weight
5 min bike warm up
20 min bike@~110 rpm
100 LI plyos
some pcl therapy stuff
6 min abs circuit
stretching (hip mobility concentration)
5 min elliptical cool down
notes:
-nice and easy today, i just want to get back into the swing of things and i feel like crap when i do no exercise so im trying to refrain from being dormant, but am not really considering ding HI work for at least til next week to ensure full CNS recovery, then from there ill monitor my vertical and how i feel as to when i should begin my shortened gpp to make sure ive gotten rid of the overtraining i believe i accumulated but never unloaded
-tomorrow off, ill do a similar thing wed and fri
5 min erg warm up
20 min jump rope
5 min erg cool down
pcl therapy exercises
6 min abs circuit
light stretch
hip flexibility
notes:
-man, i realized i never do cardio thats not running, its incredibly hard for me to get my heart rate up, because my muscles are exhuasted by even something like jump roping before i can even get my heart rate into the “training zone”. cant tell whether i have a strong heart or just muscles with little work capacity
-im thinking about starting training next weekend. i cant train the 17th through the 20th and i was planning on starting with bw work, so its not HI which will let me overcome any overtraining i might still have after three weeks of lying low, and that break will give me plenty of time to get over soreness if i have any. after i come back from the trip, ill start my progression (assuming that i see my vertical go up during next week from unloading lifting and training 6x a week for months at a time, then going into a full blast hs season. im willing to risk undertraining and some detraining because whatever i did either didnt make me faster, or the only way ill see it is if i let myself unload. its a risk im willing to take because ive never even done outdoor track and im a sr in hs, so if it doesnt work out the way i hope i can get over it)
idk for sure yet, im signed up for baseball but since its a cut sport i can transfer to track anytime during tryouts if i want. i still need to talk to the coaches
either way, my best part of baseball is my speed so id do speed training anyways
though im probably not training until after hell week, and if anything i may just start some upper body and core work if i notice im dropping too much mass
my legs need the recovery, and by taking all HI work off im really letting my CNS rest too
i dont think taking the time off will make me any worse, but if im overtrained it could really aid in me being much better by the end of spring
notes:
-i’ve been losing a lot of weight, but im not overly concerned because i think a lot of the weight i carried during indoors was water weight between creatine and just the fact i retain about 5 lbs extra water weight while lifting, so in my mind ive probably only lost a couple pounds of actual muscle fibre. once i start lifting ill find ill shoot up like 5 lbs in the first week
5 min jog
stretch checks
pcl activation stuff
100 LI plyos
2 verticals
20’ jump rope
5 min jog
flip
pcl therapy exercises
hip stretch
light stretch
6 min abs circuit
notes:
-extreme upper chest (by shoulder joint) and ribs are pretty sore today. i forgot that id be hitting a soreness stage again. 26 push ups was way sub maximal, so its funny im so sore from it, but i guess it proves to me that i will be able to see definite muscular advancement even going submax which would leave more for the running or promote faster recovery
-i did rim jumps to test my vertical, and from right after track ended my vertical has either gone up slightly, or not gone down at all. signs like this make me feel reassured about taking time off. ill bet when i start lifting all my numbers will be down, but if im faster i dont really care, haha. so the fact that my vertical has not been harmed and maybe has even gone up a bit tells me that in the least my explosive movements havent dissapated
notes:
-wow, i have a lot of soreness today, which is weird because I didn’t work very hard yesterday. i guess is should go even easier, since im only doing exercise so i can be healthy, but dont actually wanna see much adaptation, just to burn calories since the goal was to essentially take a month off. still, nothing was HI so i should be okay. sore traps, still parts from the push ups, quads, glutes, abs and calves. i did up the reps in my pcl therapy exercise circuit from 5 to 10, but i guess that was too much. maybe ill try 8 next time. the circuit looks like this (swiss ball squats, swiss ball double leg curls, xband, single leg bridges, single leg squats)
5 min bike warm up
stretch checks
pcl activation
flip
100 LI plyos
pcl therapy exercises
6 min abs circuit
hip stretch
light stretch
Notes:
-meant to do the bike today but didn’t have time. I will just do it tomorrow bc I’m taking Sunday off anyways. I will start actual running next week but still not “workouts”
notes:
-no soreness today and still did the slightly higher volume pcl therapy stuff. knee is feeling better and better so maybe this will help me in season, and i think coming into the season fresh not bogged down by huge weight volumes could be big for me. in season i may limit lifting sessions to just one or two lower body exercises with a plyo contrasting it and essentially benching for upper. i think thats really all id need. itd be higher quality, low volume and i think my strength is as high as it could possibly need to be for someone of my speed so even if i dont see great strength gains or a dropoff if im running faster its no problem
Notes:
-weight went back up, maybe last weigh in was a fluke. I doubt the muscular stuff I did was enough to put on weight, and from the looks of it my bf didn’t increase
-ended up feeling minor quad soreness last night
1 min jump rope
pcl therapy stuff
6 min abs circuit
hip flexibility
light stretch
notes:
-running felt good today. now that the snows melted its nice to get outdoors, though its still quite cool and will be cold til probably at last late april
1 min jump rope
pcl therapy stuff
6 min abs circuit
hip flexibility
light stretch
notes:
-running felt good today. now that the snows melted its nice to get outdoors, though its still quite cool and will be cold til probably at last late april