weight room first:
power cleans - 225x5, 225x5, 225x5
squat - 245x5, 255x5, 255x5, 275x3
track work:
first we practiced for the 4x100m relay. im doing the first leg and all we did was basically a 100m stride then a 100m at about 90%.
then we did 8x10-15y starts. and that was it. i fealt really fast in my starts. beat everyone out.
first we did football plays as usual.
then i did a couple long jumps and triple jumps. probably jumped about 18’ and 37’ only though.
then i did 4x35y starts/accels from blocks. then a full 100m out of blocks while practicing for our 4x100m relay. today just in practice we did a 46.14h. which is pretty good for just practtice and being all tired.
Pre-meet today.
tomorrow we have a duel meet against the high school villa park. im gonna be doing the lead-off leg on the varsity 4x100m relay, the 100m, long jump and triple jump.
today i did 3x15m starts. and then like 4 20y handoffs.
3/25 Yesterday was our duel meet against villa park high school. i felt pretty loose before the 4x100m relay. i ran a good first leg, (i caught the guy) but our and offs were bad. the other school ran 44.3 and we ran 45.2. if our handoffs were as good as theirs it wouldve been a dead even race. but after the race my right upper quad/hip flexor and my groin muscles were so tight they hurt. like actualy pain. but my football coach made me do the rest of me events. i ran the 100m in like 11.8 and got 4th i think. the winning times were 11.1 and 11.2. this is on a dirt track. then i did the triple jump but i only did one jump because of my quad and it was 36’ 5". and i was supose to to long jump but he told me he might need me for the 4x400m relay if it came down to winning the meet but it didnt so he had me run the 200m instead and i got 4th in a time of like 24.5. (i practically strided it) the winning time was 22.9 then 24.1. My school lost overall which sucks. And overall it wsa a bad day for me. i am very dissapointed.
3/26 - weight training
power cleans - 225x5, 225x5, 225x5
Bench - 185x5, 195x5, 205x5 ( all were really light, just wanted to get the muscles warm.)
squat - 255x5, 275x3, 295x1
Very, very annoying for coaches to see more importance in a dual meet than the continued health of their athlete :mad: :mad: . Sorry to hear that happened, but it’s good to hear you didn’t get really injured. BTW, dirt track versus all weather can make a huge difference in my experience.
yea i know. i was mad myself. and he expects these great performances to come out of us but he wont even let us train the way we should. football comes first to him.
Weight room first
power cleans - 225x5, 235x3, 235x3
Squat - 255x5, 275x3, 280x3, 285x3
track work:
3x30y starts 3 min rest
relay hand offs
150m 100%
100mx2 100%
full out with full recovery
we started out doinf plays for an hour.
then i did 3 run-throughs for longs jump. (86’)
then i went to the track.
5x50y sprints w/ walkback recovery. i must say that for me doing a SLOW walkback revovery feels much better than taking 5 mins rest. i feel faster throughout and better overall. im gonna do it like thta from now on.
then i did a full 100m w/ handoff for the relay. and then 50m w/ a hand off. after that my quads hurt so bad. and now only my right hamstring (the left one was the one i hurt really bad before) is super tight and sore. my legs are done for the week. but i stil have a meet on thursday. l just goota be good to my legs. and hope to run a fast time. 100m goal = 11.7, 200m goal = 24.5, long jump goal = 19’.
here is what im gonna be doing from week to week for practice:
monday - weights/track-Hard tempo
cleans/squats
ex. (300m-200m-100m) x2
walk back recovery between reps and 10 minrest between sets.
tuesday - track - speed
2-3 starts
6-8x50-60y
walk back recovery (SLOW) full speed
wedesday - light track
3-4x10-15y starts
2x150m stride
thursday - MEET
4x100m
100m
200m
long jump
friday - weights/track - tempo
cleans/squats
200mx6 (walkback recovery)
Saturday - track - speed endurence
180m-150m-120m-100m-80m
sunday - active rest.
yesterday for premeet i didnt do anything. i just went to the beach and had fun. what a premeet workout huh? lol
well today i ran the first leg on the 4x100m, the 400m, and the long jump.
First off the weather was cold and it started to rain later in the meet. on the first leg on the 4x100m I WAS ON!!! Man i fealt so good and fluid. AND FAST! i was in the 4th lane and he was in the 3rd and i made the gap 5 yrads further between us. we won with 45.6. not as good as our last but we had a replacement leg on the team. i know we wouldve gone about 44.3 if we had our other guy. the othe team ran 46.6 or something. then i was all ready for the 100m ready to run a fast time and all of a sudden my coach tells me that he needs me for that 400m. i was like WHAT!!?!?! cause the longest distance iv been training has been 150m. but i agreed to do it for the points. he told me to at least get third. just to get a point. so i went out slow so i wouldnt die and i just kept striding and i literally strided in to win with a 58.3. i know its not good or anything but i strided the whole thing. 2nd place was 59 or something. but i was happy i got the extra points and it just shows how fast i could go if i trained for it and if i sprinted the thing. then i went to do long jump after the 400m cause i was suppose to do the 200m but later my coach told me to not do it incase i needed to do the 4x400m to win. so i did my jumps expecting to have to urn the 200m and i only did 17’ 10" placing 4th which sucks cause my P.R. last year was 19’8". and i ended up not having to run the 4x400m after all and i didnt get to do the 200m either cause it was already over when i found out i didnt have to do the relay. but today was a good meet i guess. i just wish i oculdve rant he 100m and the 200m.
Well done.
today i just lifted. my hamstrings and quads are kinda sore today but only when i stretch them. not when i walk or anything so thats good.
power cleans - 225x5, 235x3, 235x3
bench - 205x5, 215x3, 215x3, 225x3, 245x1
squat - 265x5, 285x3, 305x1
weight room:
maxed out today on bench and squat
bench - 205x3, 225x1, 240x1, 255x1, 270xMISS
squat - 225x3, 275x1, 295x1, 325xMISS
i cant belive i didnt get 325. i fela tlike i was going to but then it just didnt go up.
Track:
4x20-30y block starts. 100% full rest
2x3x50y 100% walkback recovery between reps and 7 min recovery between sets.
i fealt really fast today. i think im getting back t my old self. 11.2 here we come.
11.34. Thats my goal for this season. if i get that then i can go to junior olympics. But im not sure which age group i fall under cause i was born in 87’ which is young men. but im only 16 and intermediate is for 15-16 y/o. and if i can compete in intermediates then i would only have ot achive 11.64. im sure i could get to compete in intermediate. but my goal is stil 11.34 just in case. but with my new training ad the improvements im making on the track i feel thta ill be able to JUST by increasing my speed endurence. im probably at like 11.7x i think. just where i should be.
I just football plays for about an hour with te team. then long jump run-throughs. about 5. pretty good tempo huh. lol well my legs were dead byt the end but they also felt good at the same time.
meet tomorrow. im running the 4x100m, 100m, 200m, and triple jump. today my coach had us max on clean and jerks and i got a new max. 245. my pevious best was 240. i hope this wont hurt me for tomorrow. i hope to run at least 11.7 in the 100m. thats all i really care about. we’ll see.
Today i ran the the 4x100m (first leg), 100m, 200m, and long jump. In the 4x100m we did 45.36 winning it. the other team got 46.99. so we killed them. then in the 100m i got 4th. the winner from my school got 11.3, then 2nd place got 11.4, and 3rd got 11.7. so im guessing i got about 11.8-11.9/ which sucks cause i thought i would do so much better. but my legs fealt really heavy before the race for some reason. then in the long jump i got 2nd with 18’ 2". the winner from my school got 18’ 6.5". but i had to studder step cause my mark was all off for some reason. then i did the 200m. i was only planning on running the first 40m hard then striding then sprinting again. i came out fast and had i 5m gap between everyone by the end of the turn[probably wouldve been 24.0(at least)] but then i started to die and i coul hear my teammate come up on me and i got 2nd by about a foot. he won in 24.64 and i got 24.66. which is an official personal best cause last time i got a time in the 200m was freshman year when i ran 24.97. i also only ran a 12.6 100m! lol so i realy need to get my speed endurence up the i know i could break 24.00. overall a good day except for the 100m. my results in the 100m have been really frustrating lately. but o well. i have my whole senior year to train without interference of spring football.
tempo today
3x200m (all done at about 30sec.)
3x100m (same pace as 200m)
all done with fast walk back recovery.
i dont know why but my lungs were killing me on this today. i like it. i forgot how tempo feels. havent done real tempo in a while.
today me and my hurdler buddy went to the track to have a speed workout. now my friend i was with could really do great things if he only got faster. In the 110m high hurdles he ran 15.76 and in the 300m intermediate hurdles he did 42.4. not exactly state leading marks but his form is PERFECT. anyways. our workout:
3x60y striders
1x20y
1x30y
1x40y
1x50y
1x80y
1x100m
all of them except the last 2 were done with a slow walkback recovery.
then plyos:
2ft high box. explode-drop ect. 5 times 2 sets
3ft high box same as before
then over five 2 and 3ft alternating boxes.
then i went to the gym and i lost my weight belt! which sucks cause i couldnt do squats. so i did front squats instead, 4 sets;135, 185, 185, 185. then i did leg press. working my way up to 5 plates on each side for 5 reps. then i just did some chest exercises.
200m tempo work tomorrow.
4/13-tuesday -tempo
today we did 5x200m all done at abour 28-29secs.
we used a walkback rest but we probably took a little bit longer rest than we should have. our legs were very stiff from the speed work th day before. then i went to the gym and just worked my back.
4/14-wednesday - speed endurence
today my legs fealt really good after the tempo. very loose and good overall.
heres what i did:
220m - 29.89
150m - 18.57
120m - 14.58
100m - mess up on the stop watch but i fealt really slow.
full rest in between all of them.
i fealt reallreally good in the 120m. great leg speed and stride length.held form very well. tell me if these times are any good. on the 220m i paced myself too much at the beginning thats why is such a slow time.
my friend did longer runs because he does the 400m & 300mH.
450m - 77sec
400m - 65sec
300m - 44sec (weird cause he runs a 42sec 300mh)
220m - 30.6sec
but i fealt pretty good today. i hope for another good day tomorrow.
tempo today
i did
400m
300m
250m
200m
100m
all were done fast and with very little rest
my friend did
600m
500m
400m
300m
100m