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
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
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