Danny's Training Log

Members Area My Training Journal
1

This is my new training log for the upcoming season. I am 24 years old, with a training age of 12. I’m going to begin training on October 4, 2004 - March 5, 2005 for the indoor season. For the indoor season however, I am going to train for the 60m exclusively because I may be competing in the bobsled and skeleton until March. I feel although the 60m is further than the push of a bobsled or skeleton that training exclusively for the 60m would be the best way for me to train. My phases of training are broken down to;

GPP= October 4 - November 12 = 6 weeks
SPP= November 15 - December 25 = 6 weeks
Pre comp/Competition= December 27 - March 5 = 10 weeks

My tentative meet schedule is as follows
December 11 Iowa State Holiday Classic
January 8 Augustana College Open
January 15 University of Iowa Open
January 22 Open
January 29 Iowa State Open
February 5 UNI Panther Classic
February 12 Iowa State Classic
February 19 UNI Open or University of Iowa Open
February 26 UW-Whitewater Invite or USA Indoors
March 5 NCAA Qualifier - Iowa State

GPP Phase October 4 - November 12
Monday - Low Intensity Day/General Strength
Tuesday - Medium Intensity Day/Hill work 3x4x30m-60m
Wednesday - High Intensity Day/Acceleration Development 10x10m + Plyometrics
Thursday - Low Intensity Day/General Strength
Friday - Medium Intensity Day/Sled pulls 2x4x30m-60m
Saturday - High Intensity Day/Acceleration Development 5x10m + Plyometrics
Sunday - Rest and Recovery

*Volume will vary for sled pulls and hill work. The high intensity days with starts will change every 2 weeks. For example 10x20 and 5x20 for two weeks then to 8x30m and 4x30m and so on.

SPP Phase November 15 - December 25
Monday - Low Intensity Day/General Strength
Tuesday - Medium Intensity Day/Hill work 3x4x30m-60m
Wednesday - High Intensity Day/Acceleration Development 6x40m starts + Max V 4x10m flyes
Thursday - Low Intensity Day/General Strength
Friday - Medium Intensity Day/Sled pulls 2x4x30m-60m
Saturday - High Intensity Day/Acceleration Development 3x40m in spikes + plyometrics
Sunday - Rest and Recovery

**Volume will vary for sled pulls and hill work. The high intensity days with starts will change every 2 weeks. For example 6x40 and 3x40 for two weeks then to 4x50m and 2x50m and so on.

I am open to suggestions and thoughts of making this plan better. The one thing I am unclear on is what the pre-comp and comp phase should include.

2

ur plan is lookin good, but u were sayin 60m, i havent seen any weight training in ur plan? i mean 60m= POWER, sled pulls and plyos are good but i dont think they’re enough.

i dont really know wat training exactly u do when comes to low medium or high intensity but why not just make it a hard training day, and then an active recovery day tempo, med balls pool sessions etc

weighted vest would much produce better results that sled pulls, and u can start off with much smaller distances like 10m for 3 reps, and then take it all way up to 2x8x60m plus adding more weight per week or 2weeks depending on ur progression.

should have a planned med ball program, with specified no. of throws per week, and gradually progress no of throws per week

bench, squats and olympic lifts are ur key to desent records in the 60m, they would be a direct measure of ur level of power, plus u look like u got plenty of meets, so i think u need that to carry all the way to ur final meet

in ur pre comp phase, emphasise quality runs, very low reps, full recovery. have like one acc day, starts from blocks, 2 special endurance days eg special endurance 1 to be 4x80m and special endurance 2 to be 2x120m, having one flying runs or ins and outs, it wat the 60 is all about. and drop ur volume of plyos and other strength workouts.

its just my opinion, hope been of any help
gluck

3

I’m a sled pull freak. I love doing them. I guess I’m just odd. I am trying to break away from my old habits of training and to be honest it’s really hard. I really need help doing this. I’m really used to doing a long to short program and I’m trying to reverse, but I really don’t know how to do it. As far as General Strength or low intensity days, what are some options that I could go with? Any suggestions of variations of workouts that I could go with would be great. I’m looking for all the help I can get.

I will have weight workouts to go with the track workouts once I complete the running workouts.

4

Send me a private message with your email and we can work something out.

5

Here is another option I am looking at. I have made contact with one of the bronze medalist athletes from 2002 in the 4-man bobsled so I was able to pick his brain. Here is something I came up with. Ignore all the Tuesday -Thursday workouts and dates. Something needs to be placed there. If bobsledding doesn’t work out, then I will use this plan for early season track work.

Vincente, your message box is full.

9-27 Seagrave Drills
9-28 Seagrave Drills
9-29 Seagrave Drills
9-30 Seagrave Drills
10-01 Seagrave Drills

10-04 Seagrave Drills – 10x10m starts; 2x4x40m sleds
10-05 Seagrave Drills – 2x500m @ 400 PR +:20 at the ¼ - 15:00 rest
10-06 Seagrave Drills – 3x4xSun Devil Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest
10-07 Seagrave Drills – 6x200m @ :37 – 2:30 rest
10-08 Seagrave Drills – 3x4xSun Devil Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest

10-11 Seagrave Drills – 10x10m starts; 3x4x40m sled pulls
10-12 Seagrave Drills – 2x500 @ 400 PR +:18 at the ¼ - 12:00 rest
10-13 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest
10-14 Seagrave Drills – 6x200 @ :36 – 2:30 rest
10-15 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest

10-18 Seagrave Drills – 10x10m starts; 3x4x40m sled pulls
10-19 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
10-20 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest
10-21 Seagrave Drills – 7x200 @ :35 – 2:30 rest
10-22 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest

10-25 Seagrave Drills – 10x10m starts; 2x4x40m sleds
10-26 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest
10-27 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest
10-28 Seagrave Drills – 7x200 @ :34 – 2:30 rest
10-29 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest

11-01 Seagrave Drills – 10x10m starts; 2x6x40m sleds
11-02 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 12:00 rest
11-03 Seagrave Drills – 3x6xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
11-04 Seagrave Drills – 7x200 @ :33 – 2:30 rest
11-05 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest

11-08 Seagrave Drills – 10x20m starts; 1x6x40m sleds
11-09 Seagrave Drills – 6x200 @ :31 – 2:30 rest
11-10 Seagrave Drills – 3x6xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
11-11 Seagrave Drills – 4x300 @ :48 – 10:00 rest
11-12 Seagrave Drills –– 5x10m starts; 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest

11-15 Seagrave Drills – 10x20m starts; 3x5x40m sleds
11-16 Seagrave Drills – 4x300 @ :47 – 10:00 rest
11-17 Seagrave Drills – 3x6xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
11-18 Seagrave Drills – 6x200 @ :31 – 2:04 rest
11-19 Seagrave Drills – 5x10m starts; 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest

11-22 Seagrave Drills – 10x20m starts ; 3x4x40m sleds
11-23 Seagrave Drills – 4x300 @ :45 – 10:00 rest
11-24 Seagrave Drills – 3x5xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
11-25 Seagrave Drills – 7x200 @ :31 – 2:04 rest
11-26 Seagrave Drills – 5x10m starts; 3x5xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest

11-29 Seagrave Drills – 10x20m starts ; 3x4x40m sleds
11-30 Seagrave Drills – 6x200 @ :30 – 2:00 rest
12-01 Seagrave Drills – 3x5xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
12-02 Seagrave Drills – 4x300 @ :45 – 10:00 rest
12-03 Seagrave Drills – 5x10m starts; 3x5xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest

12-06 Seagrave Drills – 10x20m starts ; 3x4x40m sleds
12-07 Seagrave Drills – 6x200 @ :30 – 2:00 rest
12-08 Seagrave Drills – 3x5xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest
12-09 Seagrave Drills – 4x300 @ :48 – 10:00 rest
12-10 Seagrave Drills – 5x10m starts; 3x5xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest

6

Danny, would you mind posting which Seagrave Drills you incorporate?

7

That first week of Seagrave I’ll do virtually the entire one. Which would consist of;

Prisoner squats
Highland fling
Front Lunge
Side Lunge
Speed skaters
Fire hydrants, leg circles forward and backward
Stork stand, scorpions, hurdle seat changes
light stretching
Speed drills

That’s all I can think of off the top of my head. I’ve done seagrave for about 6 years now. I’ll modify it down to Prisoner squats, highland fling, front lunge, and side lunge. Then I’ll move to sprint drills.

8

One more question — do you have descriptions of highland flings or prisoner squats?

9

They are both pretty hard to describe, but here goes;
Hyland Fling - Like a karaoke, but stretch for the hip flexor where your right leg will be extended past your left leg. The cadence would be front, back, front, back/extend. Be sure to stay low to get the stretch and vice versa for the other leg.

Prisoner Squats - Just like a back squat 10 reps with your arms out for balance.

While I’m at it, here the Seagrave warm up in it’s entirety;

  1. 10-30 reps of each of the following drills: prisoner squats, highland fling, front lunge, side lunge, speedskater. Follow each of these exercises with a 50 meter accelerations and 50m walk.

  2. 10 repititions of the following hip mobility circuit exercises; hamstring reach, leg circle forward and back, fire hydrants.

  3. 2x100m accelerations, focusing on correct sprinting body position.

  4. The following static stretches held for 15 counts: cross legged hamstring, stork stand, calf stretch.

  5. 10 repititions of each exercise in the dynamic mobility circuit: head circle, trunk circle, hip circle, lead leg pick up, trail leg pick up.

  6. 2x100m accelerations, focusing on recovery mechanics. Follow this with side slide back (changing directions every 30 meters).

  7. 3x20m of each sprint exercise: ankling, butt kicks, a-skip, carioca, straight leg bounding.

  8. 2x100m accelerations focusing on recovery mechanics followed by 6x50m; alternate straight leg bounding and fast legs.

10

Wow, Thanks a ton!

11

Here are the workouts in their entirety. I have had a lot of success with these workouts in the past. This is the model I had used 3 seasons ago (2002).

Thoughts?

2005 Track Workouts
DATE WORKOUT________________________________________________
10-25 Seagrave Drills
10-26 Seagrave Drills
10-27 Seagrave Drills
10-28 Seagrave Drills
10-29 Seagrave Drills

11-1 Seagrave Drills – 2x4x40m sleds
11-2 Seagrave Drills – 2x500m @ 400 PR +:20 at the ¼ - 15:00 rest – Hurdlers Flexibility
11-3 Seagrave Drills – 6x200m @ :37 – 2:30 rest
11-4 Seagrave Drills – 3x4xSun Devil Hill runs – [Sprint up/Walk down-under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-5 Seagrave Drills – 2x4x40m sleds

11-8 Seagrave Drills – 2x500 @ 400 PR +:18 at the ¼ - 12:00 rest – Hurdlers Flexibility
11-9 Seagrave Drills – 6x200 @ :36 – 2:30 rest – 2x4x40m sleds
11-10 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-11 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-12 Seagrave Drills – 3x5xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-15 Seagrave Drills – 7x200 @ :35 – 2:30 rest – 2x4x40m sleds – Hurdlers Flexibility
11-16 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
11-17 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility
11-18 Seagrave Drills – Blocks Work – 3x4x40m sleds
11-19 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-22 Seagrave Drills – 7x200 @ :34 – 2:30 rest – Hurdlers Flexibility
11-23 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest – 3x5x40m sleds
11-24 Seagrave Drills – 3x6xSun Devil Hill runs – [Sprint up/Walk down – under 6:00 per set] – 4:00 rest – Hurdlers Flexibility

11-29 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 12:00 rest – 1x6x40m sleds – Hurdlers Flexibility
11-30 Seagrave Drills – 7x200 @ :33 – 2:30 rest
12-1 Seagrave Drills – 3x6xSun Devil Hill runs [Sprint up/Walk down – under 5:30 per set] – 4:00 rest – Hurdlers Flexibility
12-2 Seagrave Drills – Blocks Work – 2x6x40m sleds
12-3 Seagrave Drills – 4x300 @ :45 – 10:00 rest – Hurdlers Flexibility

12-6 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest – 1x6x40m sleds – Hurdlers Drills
12-7 Seagrave Drills – 6x200 @ :31 – 2:30 rest – Plyometrics
12-8 Seagrave Drills – Blocks Work – light striding – Hurdlers Flexibility
12-9 55 meter Test Effort – Or 150 meter Test Effort
12-10 Seagrave Drills – 4x300 @ :48 – 10:00 rest – 2x6x40m sleds

12-13 Seagrave Drills – 4x300 @ :47 – 10:00 rest – 2x5x40m sleds
12-14 Seagrave Drills – Pre-meet workout
12-15 Final 55 meter trial – OR 150 meter Test Effort
12-16 Seagrave Drills – 6x200 @ :31 – 2:04 rest
12-17 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest – 3x5x40m sleds

12-20 Seagrave Drills – Blocks Work – 3x4x40m sleds
12-21 Seagrave Drills – 7x200 @ :31 – 2:04 rest
12-22 Seagrave Drills – 2x500 @ 400 PR +:15 at the ¼ - 15:00 rest – 3x5x40m sleds
12-23 Seagrave Drills – 4x300 @ :45 – 10:00 rest
12-24 Seagrave Drills – Blocks Work – 2x6x40m sleds

12-27 Seagrave Drills – Blocks Work – 2x4x40m sleds
12-28 Seagrave Drills – 2x500 @ 400 PR +:16 at the ¼ - 15:00 rest
12-29 Seagrave Drills – 6x200 @ :30 – 2:00 rest
12-30 Seagrave Drills – 4x300 @ :45 – 10:00 rest
12-31 Seagrave Drills – Blocks Work – 2x6x40m sleds

1-3 Seagrave Drills – Blocks Work – 3x4x40m sleds
1-4 Seagrave Drills – 6x200 @ :30 – 2:00 rest
1-5 Seagrave Drills – 2x450 @ 400 PR +:14 at the ¼ - 15:00 rest
1-6 Seagrave Drills – Blocks Work – 2x6x40m sleds
1-7 Seagrave Drills – 4x300 @ :48 – 10:00 rest

1-8 Saturday Augustana College Open
Rock Island, IL

1-10 Monday Warm-up Program
2x7 different sprint drills
3x300 meters @ :48 – 5:00 rest
Cool down, abdominals, flexibility

1-11 Tuesday Warm-up Program
Sprint Drills & Accessory Strength Drills – Sprint Ladder
10xblock starts over 30m – in spikes
Plyometrics
Cool down, abdominals

1-12 Wednesday Warm-up Program
Sprint Drills
15:00 of starting block work
5x200 @ :32 – 3:00 rest
Cool down, abdominals

1-13 Thursday Warm-up Program
Sprint Drills
6x150 @ :23 – 6:00 rest
2x10xStarting line push-ups
Cool down, abdominals

1-14 Friday Warm-up Program
Sprint Drills
3x100 easy accels
Starting Block Work over 30m – in spikes
Cool down, abdominals

1-15 Saturday Northern Arizona University Open (Sprinco Invite)
Flagstaff, Arizona
or
University of Wisconsin-Platteville
Platteville, WI
or
University of Iowa Open
Iowa City, IA

1-17 Monday Warm-up Program
Sprint Drills
4x300 @ :47 – 6:00 rest
Cool down, abdominals

1-18 Tuesday Warm-up Program
Sprint Drills & Stability Drills – Sprint Ladder
4x starting block work over 30m – in spikes
Plyometrics
1x20x Starting Block Push-ups
2x4x40m sleds
Cool Down, abdominals

1-19 Wednesday Warm-up Program
Sprint Drills
10:00 of Block Work
5x200 @ :30 – 3:00 rest
Cool Down, abdominals

1-20 Thursday Warm-up Program
Stability Drills
6x150 @ :23 – 6:00 rest
Starts over 30m – in spikes
Cool down, abdominals

1-21 Friday Warm-up Program
Sprint/Stability Drills
3x60m light accels
5:00 of block work into 30 meters
Cool down, abdominals

1-22 Saturday

1-24 Monday Warm-up Program
Sprint Drills
1x300-200-300 @ :46, :31.5, :46 – 6:00 rest
Cool down, abdominals

1-25 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
5 x block starts over 30 meters – spikes
Plyometrics – 2x4x40m sleds
Cool down, abdominals

1-26 Wednesday Warm-up Program
Sprint Drills
3x60 meter accels
5x150 @ :23 – 5:00 rest
Cool down, abdominals

1-27 Thursday Warm-up Program
Stability Drills
5x100 accels up to 80%
Cool down, abdominals

1-28 Friday Warm-up Program
Sprint/Stability Drills
3x60m light accels
15:00 of block work into 30 meters
Cool down, abdominals

1-29 Saturday Iowa State University Open
Ames, IA
or
University of Wisconsin-Platteville
Platteville, WI

1-31 Monday Warm-up Program
Sprint Drills
3x300 @ :45
Cool down abdominals

2-1 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
1x100-80-60-40-20 @ :16-:12-:8.0-:5.0-:3.0 rest is 4:00 between runs
Plyometrics – 2x4x40m sleds
Cool down, abdominals
2-2 Wednesday Warm-up Program
Sprint Drills
4x200@ :28 – 5:00 rest
Cool down, abdominals

2-3 Thursday Warm-up Program
Sprint Drills
4x50 meter starts – in spikes
5x120 accels up to 85% - 5:00 walk
Cool down, abdominals

2-4 Friday Warm-up Program
Sprint/Stability Drills
3x150 accels – 3:00 rest
Cool down, abdominals

2-5 Saturday Mountain T’s Invitational
Flagstaff, Arizona
or
University of Northern Iowa Open
Cedars Falls, IA

2-7 Monday Warm-up Program
Sprint Drills
1x200-200-300-300 @ :30-:30-:45-:45
Cool down abdominals

2-8 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
4 x block starts over 30m – 4:00 rest – in spikes
Plyometrics – 2x4x40m sleds
Cool down, abdominals

2-9 Wednesday Warm-up Program
Sprint Drills
15:00 Block Work
3x150 accels with 4:00 rest
Cool down, abdominals

2-10 Thursday Warm-up Program
Sprint Drills
4x50meter starts – in spikes
5x120 accels up 85% - 5:00 rest
Cool down, abdominals

2-11 Friday Warm-up Program
Stability Drills
3x60m light accels
5x120 @ :17 – 5:00 walk
Cool down, abdominals

2-12 Saturday Iowa State Classic
Ames, IA

2-14 Monday Warm-up Program
Sprint Drills
2x300 @:45 – 6:00 rest
Cool down, abdominals

2-15 Tuesday Warm-up Program
Stability Drills – Spring Ladder
5 x block starts over 30m – in spikes
Plyometrics – 2x4x40m sleds
Cool down, abdominals

2-16 Wednesday Warm-up Program
Sprint Drills
15:00 Block Work
3x60m light accels
2x120 @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

2-17 Thursday Warm-up Program
3x60m light accels
2x100 accels
Cool down, abdominals

2-18 Friday Warm-up Program
Sprint Drills

2-19 Saturday University of Northern Iowa Open
Cedar Falls, IA
or
University of Iowa Open
Iowa City, IA
or
University of Wisconsin-Platteville
Platteville, WI

2-21 Monday Warm-up Program
Sprint Drills
4x200 @:27 – 6:00 rest
1x40m of lunge walk
Cool down, abdominals

2-22 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
3 x starting blocks over 30m – in spikes
Cool down, abdominals

2-23 Wednesday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

2-24 Thursday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

2-25 Friday Warm-up Program
Pre-Meet

2-26 Saturday USA Indoor National Championships
TBA
or
University of Wisconsin-Whitewater
Whitewater, WI
or
St. Olaf College Northfield, MN

2-28 Monday Warm-up Program
Sprint Drills
4x200 @ :27 – 6:00 rest
1x40m of lunge walk
Cool down, abdominals

3-1 Tuesday Warm-up Program
Stability Drills – Sprint Ladder
3 x starting blocks over 30m – in spikes
Cool down, abdominals

3-2 Wednesday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 – 5:00 rest
Cool down, abdominals

3-3 Thursday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

3-4 Friday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-5 Saturday Iowa State University NCAA Qualifier
Ames, IA

3-7 Monday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 – 5:00 rest
Cool down, abdominals
3-8 Tuesday Warm-up Program
3x60m light accels
10:00 Block Work
Cool down, abdominals

3-9 Wednesday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

3-10 Thursday Warm-up Program
Sprint Drills
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-11 Friday Warm-up Program

3-14 Monday Warm-up Program
Stability Drills
Cool down, abdominals

3-15 Tuesday Warm-up Program
Stability Drills
3x60m light accels
Block Work into 30m

3-16 Wednesday Warm-up Program
Sprint Drills
3x50m @ :06.1-:06.4 – 5:00 rest
Cool down, abdominals

3-17 Thursday Warm-up Program
3x60m light accels
4x120m @ :14.5-:14.9 – 6:00 rest
Cool down, abdominals

3-18 Friday Warm-up Program
10:00 Block Work
3x60m light accels
Cool down, abdominals

3-21 Monday Warm-up Program
1x300 @ :40 – 7:00 rest
2x200 @ :25.5-:25.0 – 5:00 rest
Cool down, abdominals

3-22 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

3-23 Wednesday Warm-up Program
4x150 @ 18.75-18.50-18.25-18.0 – 250 walk rest
2x3x30m sleds
Cool down, abdominals

3-24 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

3-25 Friday Pre-meet

3-26 Saturday Arizona State Invite
Tempe, Arizona

3-28 Monday Warm-up Program
1x300 @ :40 – 7:00 rest
2x200 @ :25.5-:25.0 – 5:00 rest
Cool down, abdominals

3-29 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
2x30m block starts
2x75m block starts
Cool down, abdominals

3-30 Wednesday Warm-up Program
1x200 @ :26 – 5:00 rest
4x100 (middle 25-30m @ 100%) walk 150 rest
2x3x30m sleds
Cool down, abdominals

3-31 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
3x30m block starts
Cool down, abdominals

4-1 Friday Pre-meet

4-2 Saturday

4-4 Monday Warm-up Program
3x200 @ :25, :24.5, :24.0 – 5:00 rest
Cool down, abdominals

4-5 Tuesday Warm-up Program
1x400 meters of striders @ 80% (walk corners)
1x80m-60m-40m-20m block starts
Cool down, abdominals

4-6 Wednesday Warm-up Program
1x200 @ :26-:27 – 5:00 rest
4x100 (middle 25-30m @ 100%) walk 150 rest
2x2x30m sleds
Cool down, abdominals

4-7 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-8 Friday Wartburg College Select
Waverly, IA

4-9 Saturday Wartburg College Select
Waverly, IA

4-11 Monday Warm-up Program
3x200 @ :24.5 :24.0, :23.5 – 5:00 rest
Cool down, abdominals

4-12 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
1x80m-60m-40m-20m block starts
Cool down, abdominals

4-13 Wednesday Warm-up Program
1x200 @ :26 – 5:00 rest
4x100 (middle 25-30m @ 100%) walk 150 rest
2x3x Big Stadium Stairs - 4:00 rest
Cool down, abdominals

4-14 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-15 Friday Pre-meet/Pomona Pitzer Invitational – Pomona, California
4-16 Saturday Mt. Sac Relays – Walnut, California

4-18 Monday Warm-up Program
1x400 striders @ 80% (walk corners)
4x150 @ 17.75, 17.50, 17.25, 17.00 – 4:00 rest
Cool down, abdominals

4-19 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
1x60m-40m-20m-20m block starts
Cool down, abdominals

4-20 Wednesday Warm-up Program
2x400 striders @ 80% (walk corners)
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) – 5:00 rest
2x3x Big Stadium Stairs - 4:00 rest
Cool down, abdominals

4-21 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-22 Friday Pre-meet

4-23 Saturday

4-25 Monday Warm-up Program
1x400 striders @ 80% (walk corners)
4x150 @ 17.75, 17.40, 17.05, 16.70 – 7:00 rest
Cool down, abdominals

4-26 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
1x60m-40m-20m block starts
Cool down, abdominals

4-27 Wednesday Warm-up Program
2x400 striders @ 80% (walk corners)
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @ 17.75 – 5:00 rest
Cool down, abdominals

4-28 Thursday Warm-up Program
2x400meters of striders @ 80% (walk corners)
4x20m block starts
Cool down, abdominals

4-29 Friday Pre-meet

4-30 Saturday

5-2 Monday Warm-up Program
3x150 @ 17.50, 17.00, 16.50 – 7:00 rest
Cool down, abdominals

5-3 Tuesday Warm-up Program
2x100 accelerations up to 90% - 3:00 rest
2x50m block starts
Cool down, abdominals

5-4 Wednesday Warm-up Program
1x400 striders @ 80% (walk corners)
4x60m. pulley – in spikes – 4:00 rest
Cool down, abdominals

5-5 Thursday Warm-up Program
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @ 17.75 – 5:00 rest
Cool down, abdominals

5-6 Friday Pre-meet

5-7 Saturday Modesto Relays
Modesto, CA

5-9 Monday Warm-up Program
2x100 accelerations
4x50m standing starts
Cool down, abdominals

5-10 Tuesday Warm-up Program
2x100 accelerations up to 90%
2x50m starts
Cool down, abdominals

5-11 Wednesday Warm-up Program
1x400 striders @ 80% (walk corners)
4x60m. pulley – in spikes – 4:00 rest
Cool down, abdominals

5-12 Thursday Warm-up Program
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @17.75 – 5:00 rest
Cool down, abdominals

5-13 Friday Pre-meet

5-14 Saturday

5-16 Monday Warm-up Program
2x100 Accelerations up to 90%
4x50 standing starts
Cool down, abdominals

5-17 Tuesday Warm-up Program
2x100 Accelerations up to 90%
2x50 starts
Cool down, abdominals

5-18 Wednesday Warm-up Program
1x400 striders @ 80% (walk corners)
2x60m. pulley – in spikes – 4:00 rest
Cool down, abdominals

5-19 Thursday Warm-up Program
2x150 (50m @ 80%-50m @ 95%-50m @ 80%) @17.75 – 5:00 rest
Cool down, abdominals

5-20 Friday Pre-meet

5-21 Saturday Tucson Elite Classic
Tucson, AZ

12

Does anyone know how you post excel files on here? I have lifting and season plan I would like to upload.

13

My summer lifting will focus on my Olympic Lifts and strength with a few plyos thrown in there. I am going to begin my summer lifting on August 2 and go through October 22. Here is the plan and with the workouts.

Monday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225x6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330x10

All of the Auxiliary lifts will be rotated every two weeks with different lifts
Barbell Bench Press 18" Grip 4x4-6
Dumbbell Bench Press 4x4-6
Barbell Row Supinated Grip 4x4-6
1 Arm Dumbbell Row 4x4-6
Triceps Pushdown 5x5-7
E-Z Bar Lying Triceps Extension 5x5-7
Standing Dumbbell Hammer Curls 5x5-7
Seated Dumbbell Hammer Curls 5x5-7

Tuesday
Skipping
Plyos
6x5 2 Leg Hops Measure

Wednesday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225x6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330x10

Thursday
Skipping
Plyo’s
Barbell Bench Press 18" Grip 4x4-6
Dumbbell Bench Press 4x4-6
Barbell Row Supinated Grip 4x4-6
1 Arm Dumbbell Row 4x4-6
Triceps Pushdown 5x5-7
E-Z Bar Lying Triceps Extension 5x5-7
Standing Dumbbell Hammer Curls 5x5-7
Seated Dumbbell Hammer Curls 5x5-7

Friday
Power Clean (12 Week Base Building Cycle) Power Clean Goal is 225x6
Back Squat 12 Week Base Building Cycle) Back Squat Goal is 330x10

The skipping is a series developed by a Canadian hurdle coach Mc
Farlane. They are very similar in some aspects to the Seagrave stuff
however the focus is on little jumps, skips.

The distance traveled is 10 m
Each exercise is done down and back

  1. Forward skips with straight arms in large circles
  2. Backward skips "
  3. Sideways skips (don’t cross feet) "
  4. Other sideways
  5. Power skips
  6. Carioca with straight arms as though your hands were you were on
    a wire

The key is linear movement NO twisting of any sort is acceptable.
Posture is a must throughout the movement.

The jumps read 6 X 5 2 leg hops
That is 6 sets of 5 jumps in a row without stopping with both legs.

How it works is, you do 6 sets of 5 in a row without stopping with both legs. Then measure calculate and average the rest. After week one of doing standing long jump I’ll move to 3 hop and try to average that distance in a each jump. So if I jump 10’ in the Standing LJ, I will try to hit 30" in the 3 consecutive hope so I average 10 feet per jump. This will be hard to do because of the lack of momentum. The standing lj represents 0-40m of a race and the 3 or 5 hop represents 40m and beyond. In short, I’ll see a correlation between my strength in the weightroom and the jumps. The same correlation can be used for my time on the track.