2010 Indoor Track Program


light warm up
static stretching

2x10 push ups (pause at bottom, explode up)
1x10 BW squats
1x10 BW front lunges
2x30 sec side plank (1L, 1R)
1x10 sit ups
2x10 one-hand snatches@45 lbs
1x30 sec mountain climbers

-legs felt real sore, was planning to lift but nixed it, will lift sat
-i would’ve stretched last night, but i got home to late and had to go to bed :confused:
-did what coach calls “sprinter mile” today, between each running rep is one of the strength exercises i lifted above
-found out today that the splits my coach recorded add up to .6 higher than the 4x200 relays actual time, i’m hoping he timed my leg through a second finish line that is beyond the 4x2 finish, which subtracting this .6 would put me at the 24.9 split i was hoping for


(pre meet day)
warm up
1x30m three point stance
2x25m block starts
light static stretching

goals for tommorrow, 55m -> 6.6h, 4x200m split, 24’s

-hammy felt tight so i did some stretching
-track im running on tomorrow is faster than the one i ran on wed, but still rubber
-all starts were very relaxed


warm up
55m dash (6.7h :/)
4x220 yd (split -> 25.5 :()

5x2 power cleans@ 160 lbs (tried one at 185 lbs but failed :/)
5x4,3,3,2,2 squats@ 245 lbs
3x5 leg curls@ 60 lbs
5x10,5,4,3,4 bench press@ 150 lbs, then 155 lbs
3x8,6,4 cable rows@ 110 lbs, then 120 lbs then 160 lbs
3x8,6,4 lat pull downs@ 110 lbs
(friend’s weights)

-reaction time felt slow and won the 55m by .3, if someone was pushing me i bet i would’ve run 6.6h
-was also way ahead in the 4x220 yd, was able to run very relaxed but didnt have anything pushing me to go faster
-will do 200 reps abs and static stretching tomorrow, too exhausted to do anything more today
-found out that when i set a rep goal im able to lift much better, no more AMRAP’s for me (i was very surprised i made ten reps at 150 lbs, didnt know i could do that considering i only did like 5 at 160 lbs doing AMRAP)


weigh in (138 lbs)
200 reps abs/core
static stretching

-the most sore muscle is my traps today, go figure
-i weigh in every sunday morning right after i wake up, by the end of the day i usually gain 5-7 lbs from food, water weight, etc.
-at my high (end of fall) i was weighing in 144 lbs, not sure whether that weight lost is muscle or fat or both…


light warm up
150m walk, 150m@ 75%
150m walk, 75m@ 75%
75m walk, 150m@70%
150m walk, 75m@70%
75m walk, 150m@ 70%

30 min baseball hitting session

-all runs were on pavement up a hill
-legs and forearms wicked exhausted from hitting session, weight session tomorrow might have to be lighter than i planned…
-i emailed the coach at a college i am interested in attending and he said that he has two freshmen that have run 6.94 and 6.97 in the 60m; anyone know what type of time i should be aiming to run in the 55m by hs graduation if i’d want to run there?


warm up
2x30m two point stance
1x55m easy-fast-easy (fast for 20m or so)
2x40m blocks
1x~110m@85% effort

A. Power clean 5x2 (160,160,175,175,180 lbs)
A. Bench Press 5x6,5,5,4,3@ 160 lbs
B. Lat Pull Downs (wide grip) 3x6,4,3@ 140 lbs
B. Squat 5x5,5,3,3,2@ 255 lbs
B. DB Bicep Curls 3x10,8,6 (25,30,30 lbs)
C. DB Shoulder Press 3x10,8,6@ 35 lbs
C. Band Pull Throughs 2x10,8 (thick black band)
(school weight room)

-all runs were run at max effort while staying relaxed
-I would’ve done one more set of band pull throughs but I forgot :confused:
-my bench press hasnt suffered as much as i thought it had, doing 6 at 160 lbs is about my best!


easy warm up
ladder drills :frowning:
wall runs 2x30sec :confused:

300 reps abs
1x6 Band pull throughs (thick black band)

icing and stretching hip

-my hip was popping during the ladder drills and wall runs, so once i felt swelling my coach told me not to do them anymore. This hip thing is almost a good thing because I feel no pain (or popping for that matter) from it while running, but it exempts me from most ladder drills and wall runs
-normally i would’ve taken the day off today, but my hs team meets every weekday and we had weightroom today, so i just pretty much did what i didnt do yesterday but wanted to do because i had to do something


easy warm up
light tempo session:
(all at 70%)

ice and stretch hip

-hip still felt tight from yesterday, but no pain


(pre meet day)
warm up
2x20m rolling start

5x2 Bench Press@ 145 lbs
5x1 Cleans@ 145 lbs
100 reps abs/core

-I wouldve done starts instead of cleans, but basketball stole the gym…
-goals for meet tomorrow -> 55m-6.6h, 4x200-split 24’s


warm up
55m -> 6.7h
300m -> 39.4h (qualified for Coach’s Invitational)
(150m rubber flat track, fhs)

school dance (whew, harder workout than my meet, haha)

-not sure how accurate the handtimes were today because i came in second in my heat by a couple feet and the winner got the same time as me, i think that me and third place (neck to neck) mightve had our times adjusted slower because first places time was off
-start and top speed felt good, 10m-30m is still my weak point, may be a result of hip height lagging behind running angle
-the 300 was my first in almost two years, i probably shouldve ran the first lap a little faster, i mite be running the 300 a little more often than the 4x2 now
-didnt realize that the 300 required so much core strength, abs were really tired after that race


weigh in (137 lbs)
static stretching

-usually after school dances i lose about 2-3 lbs of water weight, so i probably gained a pound or so from last week
-upper glutes and outer hips mega sore, uggh


light warm up
A. Power Cleans 2x2(160 lbs)
A. Decline Bench (light) 2x8(115 lbs),6(135 lbs)
B. Power Cleans 3x2(170 lbs)
B. DB Incline Bench 3x8(45 lbs),6(50 lbs),4(55 lbs)
C. Back Squat 3x4(230 lbs)
C. Lat Pull Downs (wide grip) 3x8,6,4(110 lbs)
D. Shoulder Side Raises 3x10,8,6(20 lbs)
D. Back Squat 2x4(240 lbs)
E. Reverse Hypers 3x5(70 lbs),3,3(90 lbs)
E. DB Bicep Curls 3x10,8,6 each(27.5 lbs)
F. 300 reps abs/core
(local gym)

shoveling :confused:

ellyptical 2x5xmin

30 min baseball hitting session

-did decline bench and reverse hypers for the first time today
-took 30 sec break between each rep on ellyptical, and a 4 min rest between the sets
-took 3 min rest between exercises that required using the same muscles


(pre meet day)
warm up
1x10m blocks
1x20m three point stance
1x5m top speed fly
light upper body stretching and massage

-left shoulder mega sore from baseball yesterday :confused:
-goals for tomorrow -> 55m-6.6h 300m-39.0h


warm up
55m dash -> 6.8h :confused:
300m -> 39.6h
(150m flat, rubber track)

-mightve over done reaction drills before the 55
-first 10m of 55 felt good, but never got good hip height and stride rate felt slow
-observers point out that in my 300 i run it kind of backwards, my second lap is much faster than my first and i guess there is notciable pick up, i dont purposely do this, but ill try to pace it correctly next time


light warm up
A. Cleans 5x1(145 lbs)
A. Bench 5x8,7(150 lbs),5(155 lbs),3,2(160 lbs)
B. Squats 5x3(225 lbs)
B. Lat Pull Downs (wide grip) 3x10,8,6(140 lbs)
B. DB Shrugs 2x10,8(65 lbs)
C. One leg Calf Raisers 3x10,8,6(70 lbs)
C. DB Bicep curls 3x10,8,6(30 lbs)
C. DB Shrugs 1x6(65 lbs)
D. 300 reps abs/core
(school weight room)

static stretching

-went light on the legs, i feel like i might be over-racing, so ill try to take some workload off em
-got back too late after the meet to stretch yesterday
-the usual 3 min rest between exercises using the same muscles


light warm up
5x30m fly (~85%)
3x150m@ 75%

-i am running Sprint med on sunday, so the 5x30m was me practicing handoffs to the 400m runner


weigh in -> 136 lbs

(pre meet day)
warm up
some light plyos
some light baseball swings

-MSTCA states relays tommorrow, running 200’s in the 4x2 and SMR, goal->split 23.3 or under in both

I found it interesting you combine track and baseball. I’ll probably be doing something similar this next year. I’ll probably be playing baseball games most weekends I don’t have a track meet during track season. Do you train both things at the same time, or when baseball starts you drop track altogether? Because I saw you had some BP during track season.

I wouldn’t think combining both would be a problem, and I think baseball might even help in the core strength department and accel. development (in particular if you play outfield you do short max sprints constantly during a game or practice).

Best of luck in your upcoming meets.

Thanks dude! And during the past two years I have limited my baseball during the winter to cage sessions once or twice a week, but during baseball i pretty much have dropped speed training all together :confused: my coach is more into fitness than improving speed, so he tends to have us run repeats or distance runs (though i wish we had a speed program in place…)
this year, i am hoping to do somewhat of a GPP during summer baseball. and during track season i count the hitting sessions as a core workout.


warm up
SMR (split (200m) -> 23.7)
4x200m (split -> 23.5 :/)
(RLTAC 200m banked, mondo track)

DB Bench Press 5x12,11,10,8,6@50 lbs
DB Shrugs 3x10,10,8@50 lbs
Bicep Curls 3x10,8,6@ 30 lbs
Lat Pull downs 3x10,8,8
Bentover raise 3x10,8,8@ 15 lbs
45* Shoulder raises (thumbs up) 3x10,8,6@ 20 lbs
Leg Press 5x5
One-arm snatches 5x3 each@ 50 lbs
Calf jumps 3x20,15,10@ 50 lbs in each hand
300 reps abs/core
(weight room of near apartment complex)

static stretching

-i took the SMR leg real easy because our top 800 guy sat out, so i already knew we wouldnt put up a spectacular time
-in the 4x2, i got passed by a rival, but when i finished i still didnt feel tired. i think im not pushing hard enough out of the gate
-i feel like i should be able to run faster, but my body wont let me… if that makes sense. i wasnt tired after either 200 and i felt noticiable pick ups in stride rate at about 100m, maybe its some kind of mental thing i need to workout
-some machines i used dint have weights listed, but numbers, so im not sure what say, an 8 translated to (trust me, for the machine i did it wasnt 80 lbs)
-not sure of the order i lifted, but 3 min rest between exercises using the same muscles
-heaviest dumbell in the place was 50 lbs, and there were no cages or barbells, so i had to work with what i had…
-HUGE hamstring cramp right at the end of working out, will ice it tonite