Human flags are a crazy exercise, An ultimate for the targeted muscle group. I’m working upto these (8-10secs x 3-5 sets). The fastest guy I knew had these down for around 8-10secs (static) & there incredibly hard.
For the obliques, do you think there is anything better?.
honestly i feel the exercise much more up in the muscles surrounding my ribs as opposed to the obliques down by my hips
my best hold would maybe be for ~5 sec at this point then i begin to droop
i took today off and went to six flags, then tomorrow ill do some hiking and walking too but i am attending cornell university’s track & field camp from sunday afternoon thru thursday morning. they will run three work sessions each day and have a time trial at the end of the week
i would like to attend cornell for college and would love to run there, which means to walk on i would have to be running about a 11.00FAT 100m by tryouts
i am not expecting a great time at the time trial (considering itd be after a week of hard work and out of season), but would like to see myself run a time that the coaches would believe i have the potential to run there
i probably will not strictly record the workouts, but i will jot down the gist of the program or whatever they have us do
should be fun in the least
ive arived home from track camp, man i am sore. i did some full speed sprinting on track and lots of tech drills and such so its mainly in my hips
i talked to the coach and to walk on id need to be running about a 11.05 FAT 100m, which i think is doable with some hard work
at this camp they really emphasized dorsi-flexion and front side mechanics
ill take a little while off from speed work because my sstem is burnt, since i didnt lift i will start ifting tomorrow again
i ended up doing a lot of human flags because people wanted me to teach them, but as far as muscle workouts that was pretty much it
fri july 16
warm up jog
stretch checks
grass tempo:
-1,1,1
-1,2,1
-1,1,1
2:30 erg warm up
a. high pulls 5x8,6,4,4,4@175,185,190#
a. bench 5x8,6,4,4,4@155,165,170#
a. lat pull downs 5x10,8,6,6,6@100,110,115#
b. squat 5x8,6,4,4,4@260,270,275
b. rdl 3x10,8,8@140,140/145
b. situps w/ twist 2x15,12@60,65#
light stretch
microstretching
notes:
-i probably wont do these exercises for over a week now so im not sure if i will actually end up upping weight next session
-im planning on making these upcoming days tempo heavy because i only really did full speed stuff at cornell
If your sore, you certainly need to work on your weaknesses & adapt to the workload, specifically the tech drill & sprints. Seems like you have underestimated the volume & come out hurting.
When I started sprinting it was the calves & hip flexors that got murdered.
the sides of my hips and my traps are what got me. they did a lot of hurdler drills for the sprinters because the school likes to stress ROM and i guess I could work on mine lol. the back of my knees got sore too.
i did know the volume of the week would probably be very high in things I hadnt really done but the things we did at the camp werent really hardcore training. we didnt really do any real training sessions or weight lifting, it was really just about learning
sat july 17
warm up jog
stretch checks
3 build ups
grass tempo:
-1,1,1
1,2,1,1
1,2,2,1
1,1,2,1
1,1,1
1 min jump rope
a. decline db biceps curls 3x12,10,10@27.5,30#
a. overhead tri ext 3x12,10,10@55,60
b. ledge single leg calf raises 3x10,8,8 each@90,95
b. side shoulder raise 3x12,10,10@20,22.5
b. medball throws 2x100@12
c. ab rollouts 2x10
c. high cable twists 2x10 each@35,40
some jav throws
light stretch
notes:
-a friend is a jav thrower so i was really just fooling around with him
-i did my warm up set for hammy curls but still felt a lot of soreness from camp and rdls yesterday so i decided to cut them
im going to the pococnos for a week so i will not have access to a weightroom or track
i plan on doing bw exercises and hill or and runs for the speed days depending on whats available
if theres not room to do speed days i will replace them with higher volume plyos
im not sure i will have daily access to a comp, so i will probably just update my journal at the end of the week
sun july 18
swimming
mon july 19
depletion push-ups 47,17,14 (no warm up)
seated rows 3x12,10,10@resistance band
2 min abs
tues july 20
4 min jog
stretch checks
hills:
3x5x~30m
r: wb+1 min,wb+5 min
a. handstand push ups 3x8,5,4
a. one-arm push ups 3x6,5,5
a. pull ups (neutral) 3x10
a. one legged squat 3x10,7,5 each
a. knee jump 3x10
a. hamstring resisted stretch 3x10
b. burpees 1x10
kayaking
light stretch
wed july 21
road tempo:
-20s,20,20
20,40,20
20,20,20
-2,2,2
2,4,2,2
2,4,4,2
2,4,2,2
2,2,2
r: walk what i ran, 3 min
plyos 100 contacts
a. assisted revrse hypers 3x10,6,6
b. push ups 1x1@person on back
c. biceps curls 3x10@resistance band
c. side shoulder raise 3x10@resistance band
d. 6 min abs
notes:
-i didnt have marked out distances to run so i did the tempo patterns ive been using just by timing instead
thurs july 22
marching a’s 3x30 sec, 2x1 min
r: wb
a. depletion pull ups 18,8,8
a. big 20 thru 18
b. side shoulder raise 1x10@resistance band
stomach vacuums 3x10
sat july 24
jump rope 2 min
stretch checks
warm up runs 3
sleds:
5x15yd
5x22.5yd
5x30yd
r: wb, 3 min
a. hammy curls 3x10,8,8@130,140
a. bb biceps curls 3x10,8,8@65,70
a. skull crushers 3x10,8,8@60,65
b. pogo jumps 3x12,10,10@85
b. bentover raise 3x12,10,10@17.5
b. 2 min abs
light stretch
quad flexes 2x15,12
sun july 25
4 min jog
stretch checks
3 build ups
50 baseball throws
swings
grass tempo:
-1,1,1
1,2,1
1,1,1
1 min jump rope
a. cleans 5x7,5,3,3,3@170,180/175,180/175
a. incline bench 5x10,8,6,6,6@135,145,145/140
a. seated high row 5x10,8,6,6,6@115,125,125
b. reverse hyper 3x8,6,6@50,60
b. side cable pull downs 3x12,10,10@30,35/30
b. medball throws 2x100@12
light stretch
notes:
-im feeling some tightness in my lower back now, and my pcl knee is still kind of bothering me. i have a baseball camp from wed-sat so thatll be some lower intensity stuff for me to recover (the camp is why ive started throwing and swinging a little)
-my initial strength doesnt seem to have depleted since before going to track camp and vacation, but my stamina seems to have as after the first set and the first few reps of the second set i was exhausted :p, gotta work my work capacity back up
mon july 26
4 min jog
stretch checks
3 build ups
baseball swings
2 starts from jump position r:3’
2 build ups to top speed r:3’
2 runs to top speed r:5’
erg warm up 2:30
a. high cable twists 5x12,10,8,8,8@35,40,45
a. sit ups 5x12,10,8,8,8@65,70,75#
a. side bends 5x12,10,8,8,8 each@80,85,90
a. stomach vacuums 5x5
light stretch
some jump roping
tues july 27
warm up jog
stretch checks
3 build ups
flipping prac
10 baseball throws
plyos 100 contacts
grass tempo:
-1,1,1
1,2,1
-1,1,1,1
1,1,2,1
1,2,2,1
1,2,1,1
1,1,1
-1,1,1
1,2,1
1,1,1
marching a’s 3x100yd r:wb
human flags 3 each
1 min jump rope
depletion push ups 50,20,15
depletion pull ups 16,8,6
a. ab rollouts 2x6
a. curl 21@40#
light stretch
notes:
-i leave for yale baseball camp on thursday and will be gone til saturday
-i would make tomorrow just an offday, but i wont be able to hit the gym for 3 straight days and im not sure how the baseball camp will be structured. ill just do a couple exercises tomorrow to try and prevent any hypertrophy loses, but my core and chest are very sore, and theres enough running at most baseball camps i dont think i need to worry too much about any speed loses or the such
wed july 28
4 min warm up jog
stretch checks
3 build ups
back flip
baseball swings
1 min jump rope
a. squat 5x5@275#
a. db biceps curls 3x10@35
a. stomach vacuum holds 2x10
b. single leg calf raises off ledge 3x10@90
b. side shoulder raise 3x10@20#
some more jump rope
light stretch
microstretch
notes:
-my pcl knee felt very sore in the back today so ive iced twice and will keep an eye on it
Thurs July 29
I’m at baseball camp. We did a showcase day and some defensive work. My pcl knee is very sore. I ran two 60s today. My times were incredibly crappy but everyone at the camp was saying thy their best times were usually three tenths faster. I ran 7.20 and 7.27 which are my two slowest ever. I’ll just hope it was the conditions and soreness combining nd not me actually getting slowr