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
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
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
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
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
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
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
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
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
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
home from baseball camp. had one game today. hamstring is very tight and sore, but no more sharp pain. i will take a couple days of microstretching it and icing it and off from speed work and hamstring exercises then see how it feels later this week
10 min jog
light stretch
microstretch around left knee
ice and massage
notes:
-i forgot to weigh in this morning, i will weigh in tomorrow morning
-knee felt great today, still tight during stretching but i couldnt even notice it just walking around and jogging
-i used an upperbody circuit a friend sent me, it was brutal but i will be going to ca in a week and will have very limited gym access, so i’m gonna try and work extra hard this week
4 min jog
stretch checks
grass tempo:
-1,1,1
1,2,1
1,1,1
human flags 5 each side
2:30 erg warm up
a. squat 5x5@280#
a. single leg calf raise off ledge 5x10@85#
r: 3 min
b. quad flexes 3x12
b. ab rollouts 2x10
b. stomach vacuums 1x10@hold