Yea I had a terrible season last year after I tore my quad the season before. So I took about 3 weeks off in August and begin my gpp. I did that for about a month. So Right now I am in the spp phase. Im gonna use the meets for the next month or so as practice. The meets will serve as my special endurance.
Why such a short gpp after coming off a serious injury? You been in spp since late Sept/early Oct?
Well actually my season didnt end until August.
I got hurt in may of 07 season. I was at 10.4 in the 100. Last season after rehabing I broke 11 secs twice. I ran from Feb to august last season. I didnt strengthen my quad like I needed to.
So after last season I decided not to take too much time off. During my 3 weeks off in august I was still working out. I just did tempo on grass 3 times a week and hit the weights hard, so I never really got out of shape. My spp consisted of a strength phase and a speed phase so far.
Hadf a meet yesterday fri 3/6
Was gonn run the 100 m. I felt good and ready to roll. I was extra hype. About 10 mins before the race I started to fell a knot in my hamstring. It was a cramp. I couldnt find a stretch deep enough to get it out. But i ran the race anyway. After 20 meters it locked off and I pulled up lame. lol
I sat and thought about what I did worng cause this. 1. I think I warmed up to early. I missed timed the 100 and by the time I ran my skin was dry and the temp was dropping. 2. The real cause I think was that I took too much caffeine. I took a bayer back and body. Wihich contains caffeine. My sugar free energy drink which also contains it. I was not thinking at all. Oh well another lesson learned.
What was your time?
Stopped at 20 meters. My ham started to tighten from the cramp so I just stopped
cmon old man… jk
Funny. My pops said the same thing to me. lol
Hows that hamstring?
its good. It was just a cramp I got it massaged out saturday. I just made a rookie mistake with all that damn caffeine
Yesterdays workout was pretty good.
i did a speed workout
5x10 5x20 starts
3x30 fly 2x50 fly
Hurdle hops and sand pit jumps.( im close to jumping out the pit in 3 jumps.
I recorded the block starts. I have good explosion from the blocks but I need to work on my arm movement and form. I timed the 20’s from the tape and ran between 2.9-2.7 for all of them
Weight room
I just did deads and push press
deads-225x6 315x5 405x1 405x1
Push- 135x6 155x4 175x2 185x1
Stretch and ice.
ok been out of commision since my last post. Well kinda. The next day I tried to do tempo but my ham was hurting bad. I did a epsolm salt bath and rubbed some snac balm on my leg. It felt better that morning. The next practice I did 3x30m starts and 2x120. I wanted 4 fast 120’s but the ham wouldnt let me. It would lock up when I tried to hit it fast. on the next day I went and saw my flexibility trainer for some ultrasound and deep stretching. He said I had a bit knot in each hammy. He worked it out for the most part. He said it had gone down alot after he was done. I rested the next day and on last saturday I had a meet. I warmed up and Tried to do some fast runs but It was a no go.
So today ima do some fast tempo 150’s and then tommorow go see my flex trainer again.
Did 6x150 intensive tempo with med ball v ups in between sets. Felt good.
Weight room
Hang clean-3x6x135
push press- 6x135,4x155,2x185
Snatch- 3x5x115
overhead lunge-3x6x135
I went and got some ultra sound and stretches today. I hope I can run saturday.
ok Been out of touch. My hammie is finally back together. Yesterday 3/25
2x30m starts.
3x150 16.2,16.1,18.1(i was done on the last one)
Sandpit jumps x 4.
3/30
I had a good workout tonight. First speed workout in a few weeks
5x15, 4x25m starts
2x20,20,20 fast easy fast
1x20,20,20 fast faster fastest
Plyos and weight room
I was able to hit the school weight room were I train tonight. It was empty just me. I loved it. I stripped down to tights and shoes.
2x5x95 cleans and jerk
2x3x155 clean and jerk
2x185 pclean
1x205 pclean.
3x8 snacth grip squat press.
Felt great today. I never get a chance to use olymplic weights with the right bar so this was up my alley.
Yesterday 4/1
3x30 meter starts
2x120 13.2,13.5
1x110 12.5.
5xblock starts
After I did the 110 I was gonna stop but My partner was doing starts so I decided to do some more also. Felt good during the workout for the most part. I was mad at my times in the 120 and 110. They were slow but consistent.
You look like a big guy, whats your bodyweight?
lol my boy said I look big in that pic yesterday. It is decieving. I run my best at around the 170-175 pound range. At the time of that pic I may have weighed 180.
4/6
Tempo workout
6x100 300,300,200,150
Felt good
4/7
I had a great workout.
I did 5x10m block starts
30m, 50m, 80m block starts. I was rolling.
2x30,30,30. I felt great on these also. In between sets I did a few block starts to keep warm.
Sand pit bounds and hurdle hops 3 sets
Weight room
Deadlift 225x5, 315x4, 385x2. I didnt want to go to heavy.
clean and jerk (without the jerk) 135x4 175x3
p clean 175x4 205x2
snatch grip squat press2x5x95