1/15 easy day
Hit the weights and rode bike in the AM.
100 pushups, 300 abs, stability ball roll outs and stir x 50, arnold press 3x6, pull downs 10, 8, 6, 5, 4, 3
Pull ups 50. stretch
no running today, just some auxiliary lifts
1/16
tempo
11x100
power speed 3 sets to 10 meters
med ball oh x 10
squat throw sprint x 10
300 abs, 100 pushups
Felt pretty good today
1/17
Felt great today.
workout was
4x30 stand, 4x30 blocks, 2x60, 1x70
I wanted to test my meet warmup and see how long it took me to warm up a[u]nd feel ready to race. It was about 45 mins. After the 4x30 I was ready to rock.
The blocks starts felt good also. I took about 3-5 mins rest per rep. I worked on rhythm and relaxation. I notice after about 10-15 meters i went into relaxation mode. Felt real fast
I watch the 88 olympic races last night. After watchin Ben I was hype. My goal today was to work on hip height. Watching his transition from drive to max v.
I ran 1x 64m out the blocks and 2 standing. I didnt do the 70 I just did another 60 to replace it cause I had to leave.
I took about 10 mins between 60’s. THe last one was 7.00. Not bad for 64m.
no weights cause I had to go somewhere. will do abs and pushups tonight
1/18
8x100 and power speed drills.
I was also coaching so I didnt do much myself. I also got a massage.
1/19
Spec end split runs
4x30 stand
2x6x50
4x30 strength end
hurdle mobility, 300 abs and 100 pushups
It was cold as hell today. THat doesnt help with breathing. I worked on trying to get tall on each 50. Its a bitch when latic sets in. Was a lethargic today but felt ok once i started running
saw Ato with his group doing some starts. Yall will notice a difference in tech when yall see baptiste and richard run this year. out the blocks Ato has them with an extreme lean. Its reminds me of MO green.
Cold as hell? It got below 70d out there in FL now did it? lol
Be cool to see some vid (authorized) of those two starting.
[QUOTE=The blocks starts felt good also. I took about 3-5 mins rest per rep. I worked on rhythm and relaxation. I notice after about 10-15 meters i went into relaxation mode. Felt real fast
I watch the 88 olympic races last night. After watchin Ben I was hype. My goal today was to work on hip height. Watching his transition from drive to max v.[/QUOTE]
Nowadays I do my Short sprints/Accel when I take my kids to activities. What I do is I take my football and punt it up about med. height and chase it down and catch it. I’m not a great punter so I have to be prepared to go in any direction at any speed. Relaxed from step one and it is a lot of fun. Hard to be tight chasing down a ball.
I am with you on the watching Ben and being HYPED. Imagine a 16 y/o Balance having the chance to see Ben warming up and doing starts from close up. Other worldly Power is all I can say. Smashing Carl and Calvin soon after that.
You using Freelap Nowadays? So easy to use. I remember years ago a friend of mine who was coached by Remi saying that Remi had electronic timing devices that were rather large back in the early 80s. They have come a long way since then.
lol, it was like 63 that day with a nice cold ocean wind blowing. Doenst help.
ONe of these days ima sneak in and hide and record video of them working outs. lol
Thats a good idea about football, ill have to try it. I just bought the bud winter relax and win book. Ill see whats tips it has.
I havent invested in the free lap yet. That price tag is a killer.
1/20
I only did a few things in the weight room
bike 15 mins
ab work, med ball work, pull downs, pull ups, shoulder press and pushups. no running.
1/21
After I finished coaching my kids, I did a quick tempo session
6x100
power speed
oh throws x 10
med ball accl x10
300 abs 100 pushups
stretched.
1/22
Was supposed to have a meet this saturday 1/23 but its supposed to be a high of 50 degrees…no thanks. Not gonna drive 3 hours to be cold as fuck. INstead we will have a 60m time trial down here since it wont be as cold.
THis am I rode the bike for 20 m
did abs, pull up and downs, and shoulder work.
Hopefully if its not raining ill be able to do a few starts with my kids.
1/23 Meet simulation
3x40 bs
4x60bs
THis was time trial since I wasnt going to feeze at the other meet up north. It was me and two other sprinters. We ran each run into a hurricane wind. It was also cool so I kept my warmups on the entire practice. (two sets of tights, sweats, jacket)
lol
The rest was full recovery between 10-20 minutes for each rep.
All the 40s were between 5.0 and 4.8. All the 60s were 7.0 and 6.8. The last rep being 6.8.
THe 60s was were I really felt the wind. I came up and felt like it was about to lift me up and push me back to the start. It was brutal. I was killing them at the start with the 3rd being my best run. It was also the windiest. I ran 7.0 in that race. I bust my nut with the 3rd 60. The last 60 I gave it whatever I had left and came thru at about 6.9 the winner ran 6.8. I also think this was the least windy run, but I had nothing left to give.
It was a very competitive practice which is what i needed since I havent had a meet yet. I was working on staying relaxed and getting high hips. That wind made that difficult. Overall it was a excellent day. We were out there for about 4 hours.
1/24 off
1/25 spec end split runs on turf
med ball throws oh and accel x5
2x5x60 10 mins rest per rep
Felt good. The 4-5th rep of each run was killer.
6x30 strengh end
Weights. Ive been missing a few sq and dead lift days and I felt it
SQ 5,4,3,2 225,275,315,315. Super weak.
Bench 5,4,3 185,205,225
single leg reverse hyper 10,8,8 man I havent done these in a while and boy did my spinae get a mean pump.
1/26
weight room am. pull ups, pull downs, med ball abs. ab roll out. shoulder press
train kids then tempo
10x100 grass
epsolm salt bath
Chris how to do you do your salt bath? And for how long?
I do 10-15 minutes. once the water starts to cool I usually get out.
I run the water and pour in about 2-3 cups of epsolm salt. Am I doing it correct?
1/27 speed day
Ive been battling a head cold for since last week…disclaimer
Did 300 abs and 100 pushups plus rode the bike and stretched in the AM
Pm track workout.
4x30 standm 4x30 bs, 60,70,70 bs
The squats from last practice were still in my legs during my entire warmup.
My legs didnt loosen up until after my first block start. From then on I felt like I was rolling
My 30’s felt great.
For the 60 and 70’s goal was to accel to 50 and make sure i was tall.
The first 60 felt so fast that by the time I hit 50 I didnt have the chance to get as tall as I wanted. I was already at the 60.
I took 10 mins then went for the 70…
I blasted out the hole and felt great. I accel to 50 and my hindbrain said get up fool, i tried but I couldnt, felt like i was stuck in mud, I hit 55 and tried to get tall again…nope still couldnt. Then I hit 60 and my legs went to butt kicking an flaring out. I looked like Gatlin in the last WC 100 final. My final 10 meters was atrocious. lol
AS I was resting I was thinking should I call it a day…then mother nature made the decision for me. Rain kicked in.
no weights just went home and retired to bed after my hot shower.
Woke up this AM and my hamstrings are beat to hell.
1/28 10x100 tempo real easy…hams were sore
1/29-1/31 took off
2/1 AM Bike for 15 mins
PM trained kids and did 5x100 and drills with them.
Went home and rode bike again for 30 mins, stretched, 300 abs, 100 pushups
2/2 speed day
I only had 2 hours so I didnt get through the entire workout. Had planned 2x30 stand all blocks 2x10,20,30,40,50,60
didnt get to 60s
Man This workout was a lil tiring. Multiple starts do take a toll. Wanted to do some plyos after but ran outta time.
Workout was decent, next time i do it ill try to tape the workout.
2/3
am weights
bike 10 mins
abs, 100 pushups
shoulder press, pull downs and pull ups.
med ball work.
Trained kids then tempo
15x100, oh throws and med ball accel x5
2/4
speed end day. First true speed end day of the season.
300 rope skips
2x30m stand
2x30bs
3x120 efe split 40,40,40
3xsand pit bounds.
felt good on 30s. The 120s were a lil harder than I thought. I will adapt pretty quick to them i think. I gave myself about 5-10 mins rest per set.Again I couldnt hit the weights because of outside obligations.
I had to take off fri, sat and sun cause I was out of town.
2/8 rode bike for 20 mins in AM 30 in PM.
Stretch 100 push ups 300 abs.
then train the kids
2/9
Am Bike 10 mins, stretch 300 abs
pm
spec end
300 rope skips
3x30 stand, 2x30 bs
2x5x60 split runs. Ran on grass in flats
2x30 runnins A’s
4x sand pit bounds
hurdle mobilty drills
While the split runs were rough, the block starts felt good.
2/10
Am Bike 15 mins
Pull downs, 100 push ups, shoulder press, stability ball roll outs
train kids
pm bike 30 mins, stretch.
Been cold as hell so my tempo days have been on bike. I tried to do tempo after my kids practice yesterday, but they had a flag football game on my fav field.
2/11 speed end day
300 rope skips
3x30 stand
2x30 bs
3x120 efe
weights 5x6 deads 225
3x6 good mornings
Had a good workout today. Main focus was relaxation. I think I accomplished it as I wasnt super winded. I was tired, but not beat down.
2/12 am gym
10mins bike
I did a 5 set of 10 circuit. pull downs, med ball slam, 20 pushups, and arnold press
Kids had a meet so I didnt run.
2/13 tempo
10x100
power speed
med ball oh throw, sq throw, accl 1 all x5
stretch.
2/11
Speed end day
3x30 stand,2x30bs
3x120 EFE
2x40 strength end
4x sand pit bounds
practice was decent, nothing special.
weights
deads 3x6x225
good morning 3x5x135
Havent done legs in a while so I didnt want to go over board. did abs and push ups at home