2/20
tempo- extra sore from squats. 15x100 extra slow abs.
2/21-still sore so it turned into a med ball day. After warming up legs felt better. ran on grass turf.
10x med ball accel stand to 30m
5x med ball from pushup to 20m
110 fast stride form.
10x med ball oht
stretch and abs.
wed off
Thursday-felt good sorness gone finally.
am weights-pull downs, rows, pull ups. abs, kneeling squats
box jump plyos 2x10 lateral step up, alt push off, 2x5 depth jumps. After the lateral and alternating step ups, my left glute and ham where on fire. Never done those before so I guess I found a new weakness.
Pm track- everything relaxed
3x40 blocks. each 30 was 4.1 and the to 40 was 5.3-5.1
180,150. didnt time because the track was bombarded by kids.
weights- 5x3 high pulls, 5x4 bench.
Felt good today at practice.
Woke up today zero soreness. Gonna take off again today and hit it sat and sunday.
I still don’t understand your training - looks like you are all over… At this point in the season why all the mb stuff, plyos, secondary weights etc. If you gonna do plyos at this point I would do a couple sets of hurdle hops 3x10 works great for me…
Why not pool tempo on 2-21 if you were still sore??
I only have access to hurdles on my sunday training at a school to far for training during the week.
I feel I lost alot of strength when I hurt my back a few months back. The injury caused me to miss out on much of my plyos. Im gonna do this cycle for the next two weeks until the meets start up an then Ill back off alot of the stuff.
on 2/21 I was sore until I got real warm, so during the practice that day I was good. But I wasnt gonna spike up and hit the track
So, this is a 3 week training block? If so I probably would keep the SE runs at 3… 3 reps is good if you have 3-4 wk training block, 1-2 reps for anything less.
Yea a short block. Got a meet march 14. Im hoping to run a relay, plus 100 and 200. I was gonna do another run that yesterday, but soccer moms and kids hit the field, then came the track moms and kids. balls flying, parents walking from lane 1-8.
3/1 rest therapy. Soft tissue manipulation. hurts so good
low back, while it doesnt hurt, it keeps shifting causing hips to shift making my left leg longer than the other, which causes ham issues. Therapy set it back.
3/2
hit the weights first
Bench, Back ext
track- got to the track and there was a youth flag football game starting, which included kids all over the place. Found a place on the track to do some runs
2x40 blocks
2x120 all curve. Didnt have any room on the track to do 180 or 150.
After the runs I went back in the weight room for high pulls.
5x3x155.
strength is slowly coming back. pulls felt good. No low back pain.
planned on hitting two meets the week after next, tues and saturday. THe tuesday meet the Nova university decided to make it college only. I fucking hate schools that do that. U miami has been getting worse the last few years. UM always had 3 meets open to all, last year it dropped to one, now they have closed all meets to unattached. now its highschool and college only. Bastards.
3/3 off
3/4 tempo
5x100, flex drills, 8x100
pull downs and rows
3/5 speed day
blocks 2x40, 2x60, 2x70
felt good running. worked on relaxation and waiting for speed to kick in. timed every 30m for each run, and hit the usual 4.1. timed the 40m splits of the 70m runs and were coming through at 4.1-4.2. I need to get that faster after the first 30. Im really enjoying this freelap timing system I scored for 380$.
weights-
squats 5,3,2 225, 295, 330.
step ups, 2x10
ghr 4x6.
strength is returning.
3/7
still a lil stiff from sunday.
it was kinda cool and windy and I never got really warm. then half way during the workout rain hit to make it colder.
5xmed ball accel 1 and 2
10x oh throw
1x100
all on grass.
3/8
complete rest
3/9
Ive noticed, after my day off the next day im still a lil sore, until I get to practice and get fully warmed up. WHile warming up I was tight and sore, once I started running I felt much much better.
weights- bench, cable rows, back ext.
track after.
2x40 blocks, 1x150,1x120.
weights- 5x3 high pulls
stretch esalt bath at home.
I hit the gym before the track because this damn college has the public track closed until 4 for their practice.
But the gym does aid in warming me up for my runs.
I do my hpulls after running cause…it wouldnt make much sense to do them before.
Strength wise im feeling real good. Meet 3/18.
Ato has a new/old athlete on his squad. She was with him before, but for some reason her mom took her to another school in another city, that didnt work out so now she is back with him. THe girl is only a freshman. I knew she had some speed, but not this much.
season opened with 12.37 next meet 11.93 then 11.78 then last weekend she went to the JAM carifita trials and hit a 11.66 PR!
So along with St fort, it appears he has another star on his hands. Her name is Briana Williams. You can spot an ATo athlete cause they all start the same.
3/14
med ball throws on grass. 8xmed ball accl,5xmed ball accel from ground
10xoh, 1x100 about 80%
no weights
abs at home.
3/15
15 min bike tempo and stretch.
therapy later. the therapy session is much easier after doing some kind of tempo. He took before and afte pics of my lower back while I was on the table. My spine was extra crooked. He corrected it. Hopefull it stays for a while.
3/16
5x100 on grass for warms up. drills. I had planned to do another 10x100 on grass tempo but got kicked off the track college rents it out.
hurdle mobilty.
weight room-hi pull 3,2,2
bench- 8,5,3
seated rows-6,5,4
went to another field so I could finish my tempo. 10x100 easy.
Today was the strongest ive felt on the h pulls since starting them. .
thumper massage at home and did some microstretching.
3/18 meet I ran like a a rookie. a hot 11.6 and 23. THe 100 I ran so tight and unrelaxed that I damn near pulled a muscle. I did everything wrong including using unproven weapons.
3/19 off
3/20 tempo 15x100 and massage
3/21-am depth jumps and step ups
pm-bench, seated pulls, back ext
track-2x30, 60 out blocks 80,100,120 standing.
felt decent. ran usualy 4.1 to 30, 60-7.2, 80 9.2, 100 11.6, 120 kids on track in way ruined my timing.
3/22- rode bike for 20 mins.
3/23- am depth jumps, pull ups, shoulder press abs
pm- bench back ext
got to the track to run and got thunder stormed out. decided run the next day.
3/24 hit the track at 6 am
3x30 bs
200,150
weights highpulls-5x3.
3/25-tempo 5x100, 5x200
3/26- switched up a little today. wanted to work on my block angles. Ive always thought I was bringing my ass too high in the set position. DId some recording with my partners and noticed just that.
starts-3x10, 2x40, 2x60
then decided to do 100 standing working on race mechanics. My partner was doing 120’s so I ran with him when he hit the 100 mark. Trying to run him down mustve worked cause I ran my fastest 100 in a looooong time. 10.84.
One thing I made sure to do was stay uber relaxed. ONe thing I notice from being relaxed is that im not winded at all. After that tensed up 100 at the meet, I was beat.
got a video of a few of the runs. https://www.youtube.com/watch?v=eyVi_99UxGI&feature=youtu.be
Pack it in and get ready for next season. Spend a month getting therapy and another month of therapy with easy training… You really need to find yourself a good coach to plan your workouts and stick with them. Oh and stop eating breakfast and all those damn smoothies…
advice not taken. ran 11.8 the start last season, dropped to 11.1. So worried I am not.
Coaches down here that are knowledgeable are damn near impossible to find.
As for breakfast, I do a smoothie twice a week. The weekends I usually train and dont eat breakfast. The rest of the week, ill eat depending on how hungry I am in the am. I dont do big breakfasts.