drivephase1015 skeleton/bobsled training

Other Sports
1

On January 27 I will travel to Lake Placid, NY for the Skeleton Camp at the Olympic Training Center. The camp will last one week where we will test out in some if not all of these things;

standing LJ, 5 hop, 60m sprint, 30m sprint, 30m fly, power clean, and back squat.

We will also learn the very basics of the sport and do some sliding. I am also going to be staying after the camp for domestic training where I will compete Tuesday - Sunday in the Skeleton. The training will last until February 23rd unless I qualify for Nationals in which case I will be out there for another two weeks.

In the following post I will have files with my sprint workouts and lifting workouts with the numbers I had compiled in those workouts. My workouts were designed to have me tapered when I am at the training center. I am far from the taper and since I am a track athlete I had to compete. I ran at Northern Arizona this past weekend. I ran 6.84 and 6.81 which converts to 6.35 and 6.32 for the 55 meters. I was not happy with the race at first, but then I remembered that I hadn’t done blocks for over 6 months because I don’t own a set for myself. Needless to say I popped straight up and my shoe was untied in the middle of the final.

The 60m time was still a PR (I know, sad) for me. Since I ran DIII and we only ran 55m asside from running at a few DI meets. My prs are;
55m 6.29
60m 6.81
100m 10.30
200m 21.18

2

2004 Indoor Workouts/USBSF Workouts

Monday November 10
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 2x4
1x400m @ 65-70 – full recovery
1x300m :43 – full recovery
1x200m : 29

Tuesday November 11
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 2x4
Block work
2x4 short hills (35-40 meters) – full recovery

Wednesday November 12
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 2x3
8x200m @ :30 – 3 minutes recovery

Thursday November 13
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 2x3
4 laps (sprint, jog, sprint, walk)

Friday November 14
Easy 10-15 minute run

Monday November 17
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x400 m @ 64 – 12 minutes rest

Tuesday November 18
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x4 short hills (35-40 meters) – full recovery

Wednesday November 19
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 2x3
8x200m @ :30 – 3 minutes recovery

Thursday November 20
Easy 10-15 minute run

Friday November 21
No workout

Monday November 24
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x400 m @ 64 – 12 minutes rest

Tuesday November 25
Easy 10-15 minute run

Wednesday November 26
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
8x200m @ :30 – 3 minutes recovery

Thursday November 27
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
4 laps (sprint, jog, sprint, walk)

Friday November 28
No workout

Monday December 1
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x300 @ :43 – 7 minutes recovery
1x200 @ :26 – 7 minutes recovery
1x200 @ :25.5 – 7 minutes recovery

Tuesday December 2
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
4 x standing starts 55, 55, 45, 45

Wednesday December 3
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x200 @ 26-27 (walk 200 between)
4x100 (accelerate into last 30m @ 100%) walk 100 between
2x2 short hills

Thursday December 4
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
3 x standing starts 45, 35, 25

Friday December 5
Easy 10-15 minute run

Monday December 8
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x300 @ :40 – 7 minutes recovery
1x200 @ :25 – 7 minutes recovery
1x200 @ :25 – 7 minutes recovery

Tuesday December 9
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders 80% (sprint, walk, sprint, walk)

Wednesday December 10
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
4x150 m @ 18.75, 18.50, 18.25, 18.00 (walk 250m between)
2x3 short hills (35-40 meters)

Thursday December 11
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
4 x standing starts 30m

Friday December 12
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3

Monday December 15
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x300 @ :40 – 7 minutes recovery
1x200 @ :25 – 7 minutes recovery
1x200 @ :25 – 7 minutes recovery

Tuesday December 16
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
2 x blocks starts 30m
2 x blocks starts 75m

Wednesday December 17
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x200 @ 26 (walk 200 between)
4x100 (middle 25- 30m @ 100%) walk 150 between
2x2 short hills

Thursday December 18
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
3 x standing starts 30m

Friday December 19
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3

Monday December 22
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x200m @ :25, 24.5, 24.0 (7 minutes recovery)

Tuesday December 23
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
4 x standing starts 80m, 60m, 40m, 20m

Wednesday December 24
Christmas Eve no workout

Wednesday December 25 (Christmas Day)
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x200 @ 26 (walk 200 between)
4x100 (middle 25- 30m @ 100%) walk 150 between
2x2 short hills

Thursday December 26
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
4 x standing starts 20m

Monday December 29
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x200m @ 24.5, 24.0, 23.5 (7 minutes recovery)

Tuesday December 30
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100m acceleration to 90%
4 x block starts 80m, 60m, 40m, 20m

Wednesday December 31
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x200 @ 26 (walk 200 between)
4x100 (middle 25- 30m @ 100%) walk 150 between
2x3 big stadium stairs (4 minutes recovery)

Thursday January 1
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
4 x standing starts 20m *(2.69, 2.68, 2.68, 2.66)

Friday January 2
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3

Monday January 5
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
4x150m @ 17.75, 17.50, 17.25, 17.00 (7 minutes recovery) *(17.60, 17.57, 16.68, 17.35)
*First two in trainers/last two in spikes

Tuesday January 6
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100m accelerations to 90%
Standing starts 60m, 40m, 20m, 20m *(6.71, 4.87, 2.66, NT)
3 x flying 30m *(2.80, NT, NT)

Wednesday January 7
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
2x150m (50m. 80%, 50m. 95%, 50m. 80%) 5 minutes recovery
2x3 short hills

Thursday January 8
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
4 x standing starts 20m *(videotape, videotape, videotape, 2.64)

Friday January 9
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3

Monday January 12
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
4x150m @ 17.75, 17.40, 17.05, 16.70 (7 minutes recovery)

Tuesday January 13
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100m accelerations to 90%
Standing starts 60m, 40m, 20m
2-3 x flying 30m (did 1 x flying 30m)

Wednesday January 14
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders @ 80% (sprint, walk, sprint, walk)
2x150m (50m. 80%, 50m. 95%, 50m. 80%) 5 minutes recovery

Thursday January 15
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
3-4x20m standing starts
3-4x30m standing starts
1-2x30m flying

Friday January 16
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
Popouts

Saturday January 17
Northern Arizona University Open
60 meters
6.84 Prelim and 6.81 Final

Monday January 19
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
3x150m @ 17.50, 17.00, 16.50 (7 minutes recovery) (17.20, 16.53, 16.69)

Tuesday January 20
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100m accelerations to 90%
Standing starts 2x50m

Wednesday January 21
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
3-4x20m standing starts
3-4x30m standing starts
1-2x30m flying

Thursday January 22
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
Popouts

Friday January 23
University of Wisconsin-La Crosse Open
55 meters

Monday January 26
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100m accelerations to 90%
Standing starts 4x50m

Tuesday January 27
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100m accelerations to 90%
Standing starts 2x50m

Wednesday January 28
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 lap striders @ 80% (sprint, walk, sprint, walk)
3-4x20m standing starts
3-4x30m standing starts
1-2x30m flying

Thursday January 29
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x150m accelerations @ 17.75 (work on 200 transition)

Friday January 30
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3

3

Danny Tutskey
Week of Nov 17
M 1a Close grip snatch (for warm-up) 3x5= 95, 95, 95,
M 2a Incline DB press 4x6= 70, 70, 70, 70
M 3a Standing barbell shoulder press 4x6= 115, 125, 130, 135
M 4a Close grip bench press (triceps) 4x6= 135, 135, 135, 135
M 5a Twisting medicine ball throws 3x8= 18lb ball, 18lb ball, 18lb ball

W 1a Jump squat (30% of squat max) 4x5= 115, 135, 135, 135
W 2a Step-ups (same tech. as last wk) 3x6= 85, 85, 85,
W 3a Front lat pulldown 4x6= 165, 165, 165, 165
W 4a Flat DB chest flyes 4x6= 30, 30, 30, 30
W 5a Standing good mornings 4x6= 115, 115, 115, 115
W 6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8

F 1a Power clean 3x4= 200, 200, 200
F 2a Back squat 3x5= 295, 295, 295
F 3a Overhand barbell row 4x6= 135, 155, 155, 155
F 4a RDL 3x6= 230, 230, 230
F 5a EZ bar bicep curls (go heavy) 3x6= 65, 65, 65
F 6a Body curls 3x12

Week of Nov 24
M 1a Close grip snatch (for warm-up) 3x5= 115, 95, 95
M 2a Incline DB press 4x6= 80, 80, 80, 80
M 3a Standing barbell shoulder press 4x6= 115, 115, 115, 115
M 4a Close grip bench press (triceps) 4x6= 135, 135, 135, 135
M 5a Twisting medicine ball throws 3x8= 18lb ball, 18lb ball, 18lb ball

W 1a Jump squat (30% of squat max) 4x5= 135, 115, 95, 95
W 2a Step-ups (same tech. as last wk) 3x6= 95, 95, 95
W 3a Front lat pulldown 4x6= 180, 180, 180, 180
W 4a Flat DB chest flyes 4x6= 30, 30, 30, 30
W 5a Standing good mornings 4x6= 120, 120, 120, 120
W 6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8

F 1a Power clean 3x4= 205, 205, 205
F 2a Back squat 3x5= 275, 285, 295
F 3a Overhand barbell row 4x6= 135, 155, 160, 160
F 4a RDL 3x6= 230, 230, 230
F 5a EZ bar bicep curls (go heavy) 3x6= 65, 65, 65
F 6a Body curls 3x12

Monday: Low intensity On Friday, perform a standing long jump (do 3 trials, record your best) and do 3 trials of 3-consecutive hops and record your best effort in the space below – do these after Seagrave on Thursdays.
Tuesday: Moderate intensity
Friday: High intensity
Standing Long jump week 1: 8’7" 3-Consecutive Hop week 1: 27’1"
Standing Long jump week 2: 9’8.5" 3-Consecutive Hop week 2: 27’3"

Week of Dec. 1
M 1a DB snatch (for warm-up) * 2x5= 50, 50
M 2a Incline DB press 4x6= 80, 80, 80, 80
M 3a Seated DB shoulder press 4x6= 60, 60, 60, 60
M 4a Close grip bench press (triceps) 4x6= 135, 135, 135, 135
M 5a Twisting medicine ball throws 3x8= 18lb ball, 18lb ball, 18lb ball

W 1a Jump squat (30% of squat max) 4x5= 115, 115, 115, 115
W 2a Forward lunge 3x6= 115, 135, 145
W 3a Pull-ups 4x6= Body Wgt, Body Wgt, Body Wgt, Body Wgt
W 4a Flat DB chest flyes 4x6= 35, 35, 35, 35
W 5a Standing good mornings 4x6= 115, 115, 115, 115
W 6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8

F 1a Power snatch (from floor) 3x3= 135, 145, 150,
F 2a Back squat 3x5= 280, 290, 300
F 3a Seated row 4x5= 160, 180, 180, 200
F 4a RDL 3x5= 240, 240, 240
F 5a EZ bar bicep curls (go heavy) 3x6= 65, 65, 65
F 6a Body curls 3x12

Week of Dec. 8
M 1a DB snatch (for warm-up) * 2x5= 55, 55
M 2a Incline DB press 4x6= 80 80 80 80
M 3a Seated DB shoulder press 4x6= 60, 60, 60, 60
M 4a Close grip bench press (triceps) 4x6= 155, 155, 155, 155
M 5a Twisting medicine ball throws 3x8= 18lb, ball, 18lb, ball, 18lb ball

W 1a Jump squat (30% of squat max) 4x5= 115, 120, 125, 130
W 2a Forward lunge 3x6= 135, 135, 135
W 3a Pull-ups 4x6= Body Wgt, Body Wgt, Body Wgt, Body Wgt
W 4a Flat DB chest flyes 4x6= 35, 35, 35, 35
W 5a Standing good mornings 4x6= 135, 135, 135, 135
W 6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8

F 1a Power snatch (from floor) 3x3= 135, 145, 145
F 2a Back squat 3x5= 300, 300, 300
F 3a Seated row 4x5= 160, 180, 180, 160
F 4a RDL 3x5= 245, 245, 245
F 5a EZ bar bicep curls (go heavy) 3x6= 65, 65, 65
F 6a Body curls 3x12

Monday: Low intensity On Friday, perform a standing long jump (do 3 trials, record your best) and do 3 trials of 3-consecutive hops and record your best effort in the space below – do these after Seagrave on Thursdays.
Tuesday: Moderate intensity
Friday: High intensity
Standing Long jump week 1: 9’9" 3-Consecutive Hop week 1: 27’11.75"
Standing Long jump week 2: 9’4" 3-Consecutive Hop week 2: 26’10"

  • 2 sets each arm – 90s rest between each arm

Week of Dec. 15
M 1a DB snatch (for warm-up) 2x5= 55, 55
M 2a Split or push-jerks 3x3= 135, 155, 165
M 3a Push-up throws ** 3x6= Body Wgt, Body Wgt, Body Wgt
M 4a Close grip bench press (triceps) 3x6= 155, 165, 175
M 5a Med ball routine (see below)

W 1a Jump squat (30% of squat max) 4x5= 115, 115, 115, 115
W 2a 45-degree lunge ** 3x6= 115, 115, 115
W 3a Pull-ups 3x6= Body Wgt, Body Wgt, Body Wgt
W 4a Flat DB chest flyes 3x6= 35, 35, 35
W 5a Standing good mornings 3x6= 115, 115, 115
W 6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8= 65, 65, 65

F 1a Hang snatch 3x3= 115, 125, 130
F 2a Dead-pause back squats ** 3x5= 275, 275, 275,
F 3a Bent over barbell row 3x5= 155, 165, 165
F 4a RDL 3x5= 245, 245, 245
F 6a Body curls 3x12
F 7a Med ball routine (see below)

Week of Dec. 22
M 1a DB snatch (for warm-up) 2x5= 50, 50
M 2a Split or push-jerks 3x3= 145, 165, 170
M 3a Push-up throws ** 3x6= Body Wgt, Body Wgt, Body Wgt
M 4a Close grip bench press (triceps) 3x6=175, 190, 200
M 5a Med ball routine (see below)

W 1a Jump squat (30% of squat max) 4x5= 115, 115, 115, 115
W 2a 45-degree lunge ** 3x6= 135, 135, 135
W 3a Pull-ups 3x6=Body Wgt, Body Wgt, Body Wgt
W 4a Flat DB chest flyes 3x6= 35, 35, 35
W 5a Standing good mornings 3x6= 115, 115, 115
W 6a Bi’s and Tri’s optional (you choose) 2x6 or 3x8= 65, 65, 65

F 1a Hang snatch 3x3= 115, 125, 135
F 2a Dead-pause back squats ** 3x5= 275, 275, 275
F 3a Bent over barbell row 3x5= 135, 135, 135
F 4a RDL 3x5= 245, 245, 245
F 6a Body curls 3x12
F 7a Med ball routine (see below)

Push-up throws: start in a push-up position with hands on bench and feet on floor; then do an explosive push-up, catching yourself on the bench with your hands
45-degree lunge: instead of lunging forward, lunge at a 45 degree angle to the left (or right) and come back to starting position each time
Dead-pause back squats: pause for a count of 3 seconds at the bottom before exploding up; go a little light with the weight
Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done
explosively!!
Med Ball Routine:
1 Overhead throw (stand with back facing the wall and throw overhead into the wall)
2 Woodchopper (throw ball down into the ground; use arms AND legs to throw as hard as possible)
3 Twisting throw left
4 Twisting throw right
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
1 Sitting overhead throw (it’s a soccer throw in except you’re seated and not standing – throw against wall)
2 Chest throw left (face wall and hold ball on right hip with both hands and take a drop step with right foot: this is your starting position)

  • Take a quick step with left foot and throw ball into the wall using both arms
    3 Chest throw right (face wall and hold ball on LEFT hip with both hands and take a drop step with LEFT foot: this is your starting pos.)
    4 Underhand throw forward (this is like an explosive granny-throw forward against wall)
    Do five of each of the above exercises, and then go to the next one; rest 90s and repeat

Week of Dec. 29
M 1a DB snatch (for warm-up) 2x5= 55, 55
M 2a Split or push-jerks 3x3= 155, 165, 165
M 3a Push-up throws ** 3x6= Body Wgt, Body Wgt, Body Wgt
M 4a Close grip bench press (triceps) 3x6= 185, 205, 210,
M 5a Med ball routine (see below)

W 1a Jump squat (30% of squat max) 4x5= 115, 115, 115, 115
W 2a 45-degree lunge ** 3x6= 135, 135, 135
W 3a Pull-ups 3x6= Body Wgt, Body Wgt, Body Wgt,
W 4a Flat DB chest flyes 3x6= 27.5, 27.5, 27.5
W 5a Standing good mornings 3x6= 115, 115, 115
W 6a Bi’s and Tri’s optional (you choose) 3x8= 65, 65, 65 Bi’s/ Tri’x 3x8= 15, 15, 15

F 1a Hang snatch 3x3= 115, 125, 125
F 2a Dead-pause back squats ** 3x5= 280, 280, 280
F 3a Bent over barbell row 3x5= 135, 155, 160
F 4a RDL 2x5= 250, 250
F 6a Body curls 3x12
F 7a Med ball routine (see below)

Week of Jan. 4
M 1a DB snatch (for warm-up) 2x5= 55, 55
M 2a Split or push-jerks 3x3= 135, 135, 135
M 3a Push-up throws ** 3x6= Body Wgt, Body Wgt, Body Wgt
M 4a Close grip bench press (triceps) 3x6= 200, 215, 205
M 5a Med ball routine (see below)

W 1a Jump squat (30% of squat max) 4x5= 115, 120, 125, 130
W 2a 45-degree lunge ** 3x6= 135, 140, 145
W 3a Pull-ups 3x6= Body Wgt, Body Wgt, Body Wgt,
W 4a Flat DB chest flyes 3x6= 40, 40, 40
W 5a Standing good mornings 3x6= 135, 135, 135
W 6a Bi’s and Tri’s optional (you choose) Bi’s 3x8= 45, 65, 70/Tri’s 3x8= 20, 20, 20

F 1a Hang snatch 3x3= 115, 125, 130
F 2a Dead-pause back squats ** 3x5= 285, 285, 285
F 3a Bent over barbell row 3x5= 155, 165, 175
F 4a RDL 2x5= 255, 255
F 6a Body curls 3x12
F 7a Med ball routine (see below)

Push-up throws: start in a push-up position with hands on bench and feet on floor; then do an explosive push-up, catching yourself on the bench with your hands
45-degree lunge: instead of lunging forward, lunge at a 45 degree angle to the left (or right) and come back to starting position each time
Dead-pause back squats: pause for a count of 3 seconds at the bottom before exploding up; go a little light with the weight
Note: the workouts should be more intense now; that means a little lighter weight on the “big” lifts but they need to be done
explosively!!
Med Ball Routine:
1 Overhead throw (stand with back facing the wall and throw overhead into the wall)
2 Woodchopper (throw ball down into the ground; use arms AND legs to throw as hard as possible)
3 Twisting throw left
4 Twisting throw right
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
1 Sitting overhead throw (it’s a soccer throw in except you’re seated and not standing – throw against wall)
2 Chest throw left (face wall and hold ball on right hip with both hands and take a drop step with right foot: this is your starting position)

  • Take a quick step with left foot and throw ball into the wall using both arms
    3 Chest throw right (face wall and hold ball on LEFT hip with both hands and take a drop step with LEFT foot: this is your starting pos.)
    4 Underhand throw forward (this is like an explosive granny-throw forward against wall)
    Do five of each of the above exercises, and then go to the next one; rest 90s and repeat

Week of Jan. 12
M 1a Hang snatch 4x3= 125, 135, 140, 145
M 2a Split jerk 3x3= 165, 175, 185
M 3a Dead pause back squats 3x4= 295, 315, 315
M 4a Push-up throws 3x5= Body Wgt, Body Wgt, Body Wgt
M 5a Jump test (see below)

TH 1a Hang snatch 4x3= 130, 135, 135, 140
TH 2a Jump squats 4x4= 120, 120, 120, 120
TH 3a Medicine ball routine

Week of Jan. 19
M 1a Hang snatch 4x3= 125, 135, 145, 150
M 2a Split jerk 3x3= 175, 185, 195
M 3a Dead pause back squats 3x4= 320, 320, 320,
M 4a Push-up throws 3x5= Body Wgt, Body Wgt, Body Wgt
M 5a Jump test (see below)

TH 1a Hang snatch 4x3=
TH 2a Jump squats 4x4= TH 3a Medicine ball routine

Standing Long jump week 1: 9’7.5" 3-Consecutive Hop week 1: 27’10"
Standing Long jump week 2: 9’10.5”3-Consecutive Hop week 2: 27’6.5”

Med Ball Routine: --> this is the same one you’ve been doing for 4 weeks
1 Overhead throw (stand with back facing the wall and throw overhead into the wall)
2 Woodchopper (throw ball down into the ground; use arms AND legs to throw as hard as possible)
3 Twisting throw left
4 Twisting throw right
Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
1 Sitting overhead throw (it’s a soccer throw in except you’re seated and not standing – throw against wall)
2 Chest throw left (face wall and hold ball on right hip with both hands and take a drop step with right foot: this is your starting position)

  • Take a quick step with left foot and throw ball into the wall using both arms
    3 Chest throw right (face wall and hold ball on LEFT hip with both hands and take a drop step with LEFT foot: this is your starting pos.)
    4 Underhand throw forward (this is like an explosive granny-throw forward against wall)
    Do five of each of the above exercises, and then go to the next one; rest 90s and repeat
4

Just want to wish you success at the camp. Is it for skeleton AND bobsled, or just skeleton? I’d be curious to see what your results in the tests are, if you want to let us know, and also numbers for some of the other people - no names needed - just an idea of what kind of athletes attended the camp.

You should enjoy your stay if you are staying at the center. You definitely won´t go hungry!

5

well interesting…now I take some time to read it, and later I’ll tell what I think…but a great effort from you for all the bobsled skeleton men…

6

Entirely too high volume regarding sprint training!