Friday, August 25
Track Workout
Seagrave Warm up - 6:00 AM
2x500m @ +:18 at the 1/4 - 15:00 rest
Weightroom Workout - 1:30 PM
1a. Power clean from the floor 5x5= 60k, 65k, 70k, 75k, 80k - 3:00 rest
2a. One leg cable squat 4x12 - 2:00 rest
Tuesday, August 26
Track Workout - 6 AM
6x200m @ :36 - 2:30 rest
2x4x40m sled pulls
Weightroom Workout - 1:30
1a. DB neutral grip bench press 4x6= 65-70-75-80 - 90s rest
Tempo 2:0:1:0
1b. Sternum chin-ups 4x4 - 90s rest
Tempo 2:0:1:0
2a. DB Shrugs 3x15= 50 - 90s rest
Tempo 1:1:1:0
2b. Table top + Hip flexion (stability ball) 3x5 - 90s rest
3:0:3:0
3a. Triceps pushdown 5x6 - 90s rest
Tempo 3:0:3:0
3b. 45 degree DB Hammer curls 5x6 - 90s rest
Tempo 3:0:3:0
Wednesday, August 27
Track Workout - 6 AM
3x5x Hill runs [sprint up/walk down] - in under 6:00 per set - 4:00 rest
Thursday, August 28
Track workout - 6 AM
Seagrave Warm up
15-20 minutes of block work - working on first step, angles, and push
3x4x40m sled pulls - 4:00 rest
Weightroom workout - 4 PM
1a. Power clean from the floor 5x5= 60k, 65k, 70k, 75k, 80k - 3:00 rest
2a. One leg cable squat 4x12 - 2:00 rest
Friday, August 29
Track Workout - 6 PM
3x5x Hill runs [sprint up/walk down] - in under 6:00 per set - 4:00 rest
Monday, September 1
Track Workout - 6 AM
7x200m @ :35 - 2:30 rest
Wednesday, September 3 & 4, 2008
Didn’t do a workout on these dates because it was my birthday.
Friday, September 5, 2008
Track Workout - 6 AM
3x5x Hill runs [sprint up/walk down] - in under 6:00 per set - 4:00 rest
Monday, September 8, 2008
Track workout - 6 AM
Seagrave warm up
7x200m @ :34 - 2:30 rest
Weightroom workout - 4 PM
1a. Power clean from the floor 5x4= 60k, 70k, 70k, 70k, 70k - 3:00 rest
2a. One leg cable squat 4x13 - 2:00 rest
Tuesday, September 9, 2008
Track Workout - 6 AM
2x500m @ +:15 at the 1/4 - 15:00 rest
Weightroom Workout - 4:30 PM
1a. DB neutral grip bench press 4x5= 85 - 90s rest
Tempo 2:0:1:0
1b. Sternum chin-ups 4x3 - 90s rest
Tempo 2:0:1:0
2a. 1 Arm DB Shrugs 3x10= 85 - 90s rest
Tempo 1:1:1:0
2b. Table top + Hip flexion (stability ball) 3x4 - 90s rest
3:0:3:0
3a. Triceps pushdown 3x6 - 90s rest
Tempo 3:0:3:0
3b. 45 degree DB Hammer curls 4x6 - 90s rest
Tempo 3:0:3:0
Weighted Core
2x10 each windmill toe touches
2x10 leg raises
2x15 back ext.
2x10 erect bends
Wednesday, September 10, 2008
Track workout - 6 PM
Seagrave warm up
15:00 of block work
3x5x40m sled pulls
Thursday, September 11
Track Workout - 4 PM
Seagrave Warm up
3x6x hill runs [sprint up/walk down] - under 6:00 per set - 4:00 rest
Weightroom Workout - 5 PM
1a. Power clean from the floor 5x3= 60k - 3:00 rest
2a. One leg cable squat 1x13 - 2:00 rest
ABS
Monday, September 15, 2008
Track workout - 4:30 AM
Seagrave warm up
2x450m @ +:13 at the 1/4 - 15:00 rest
Weightroom workout - 12 PM
1a. Progressive snatch 4x5= 55k - 3:00 rest
2a. 1 1/4 back squats 4x3= 75k, 80k, 85k, 90k - 90s rest
Tempo 2:2:1:0
3a. Body curls 3x6 - 2:00 rest
ABS
Big time trial this week and next for me. Either a 150 or 300 this week and vice versa the following week. Or I might switch it up do something short the next week, not sure. Suggestions? Thoughts?
I suggest testing a 30m for short speed and a 300m for special endurance 1.
Ahh, a person that IS using the Seagrave warmup!!
After my leg is fully healed next week and I return to the track, this is the warmup I am going to use.
I was checking out different 100/200 training programs and I came upon the Seagrave warmup over here:
http://www.slideshare.net/elehmann/100-200-training
Only problem is, what is the Cariacio?? Is that the karaoke drill?
Yeah, that’s exactly what it is.
Tuesday, September 16, 2008
Track workout - 6 AM
Seagrave warm up
6x200m @ :31 - 2:30 rest
ran the first 3 under :31, then my watch stopped working so I ran 6x100m. I would assume they were probably between :12 and :13
Wednesday, September 17, 2008
Track workout - 6 PM
Seagrave warm up
Shake out for 150m time trial tomorrow
Time Trial Thursday
Thursday, September 18, 2008
Track workout - 6 AM
Seagrave Warm up
Time Trial!
I was between running a 150 and 300. I talked to my friend Andrew and came to the conclusion that I should run a 250 since it’s a different distance, one that I have never run before. So I felt pretty good, not extremely good. If I could do it different I would run it later in the day and not so early, but that’s what the next time trial is for. I ran 29.46 and feel I could have run faster, but it’s just a time trial to see where I am after 5 weeks.