Friday, 2/4/10
Week 4, Day 4
Workout - 3:45 pm workout
Speed Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Build ups
Block work - just working on reaction 6-10 x 10m at the most
Felt really uncomfortable in blocks. I hated the session. I worked with my HS kids so I didn’t really put much emphasis on my own. Just tried to set and example. I even false started a few times. It was a horrible session.
Saturday, 2/6/10
Week 4, Day 5
Meet Day Prelim Warm up
200m skip
50m of short warm up drills
600m (50m walk/50m accel
Dynamic stretches x 10 reps
Sprint drills
2 x 30m to 85% in trainers
2 x 20m 3 point starts
2 x 5 x Tuck jumps
2 x 30m w/10m fly
Prelim Race - 6.44
Didn’t have the greatest start, but I don’t have a set of my own blocks and my workouts don’t have starts in them. I don’t know the exact distance, but there was a point in the race where I really turned it on and felt fast. When I saw that I ran 6.44 I was happy. That past couple of seasons my prelim race would really flat and I’d run 6.50’s or even 6.60’s so this was a good start to the day. I had at least 2 hrs before my final so I got a little rest
Finals Warm up
5 min jog
5 Dynamic Drills of my choice - did more like 7
2 x 30m accels up to 85% in trainers
1 x 20m 3 point starts
1 x 5 x tuck jumps
1 x 30m w/10m fly
Finals Race - 6.38
I really don’t remember much of this race. So I can’t really comment. I don’t know how good the start was. I kind of saw people but I don’t think I was ever behind. 2nd place was 6.46 so there was some decent competition. I took a 15 min. ice bath afterwards. I realize now how much stress I put on myself at a meet. It’s a really stressful time. I get really worked up and really nervous. I don’t know why, I get more nervous now than I did when I was in college. I’m pretty elated for how I did. I ran under 6.40 and kept my streak alive. I’m 30 years old and I’m not in my prime anymore so I’m not going to come out and run 6.30 or my pr of 6.27, but for the first time, I can honestly say I’m really happy with the result today!!!
Here is my training set up. Weeks 5-8.
Weeks 5-7
Monday - Acc. Dev./Strength Development
Tuesday - Speed Endurance
Wednesday - Strength/Power Development
Thursday - Max Velocity/Strength Development
Friday - Active Recovery/Gen. Strength
Saturday - Strength/Power Development
Week 8
Monday - Acc. Dev./Strength Development
Tuesday - Speed Endurance
Wednesday - Strength/Power Development
Thursday - Active Recovery/Optional off day
Friday - Max Velocity/Strength Development
Saturday - Off
Monday, 2/8/10
Week 5, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
600m jog
Dynamic stretches
5 x OHB
5 x BLF
5 x Squat throw followed by 10m accel
3 x (3 x 30m med ball accel throws) 1-2min/rep - 5min/set
Cool down 4 x 100m - Static/dynamic stretches
3 x seated roll and throw
3 x squat throw/push up
3 x squat throw
Ext. Repetition Core - 2 X’s Through Circuit
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
V-Up
Crunch w/Twist
Back Hyper
Leg Toss
Flutter Kick
Wrestler Bridge
L-Over
Side Up
Back Hyper w/Twist
Chinnies
L-Up——>Hip Lift
Supine Hip Ext.
Double Leg Slide
3-way Roll up
The workout was supposed to be resistance (hills or sleds), but I opted for med ball accels because it gives a little resistance and I don’t have a sled anymore and I don’t want to go outside to run hills and slip on the ice or get hurt some how. I’ve always had an issue with this workout and how it reads on my sheet because I’ve never been able to figure out what the exact volume is supposed to be. Here is how it reads.
3 x (5 x 5 x 5) Hill Sprints* @ 90-95%
What do you think?
The workout went pretty well coming off of the meet Saturday and scrimmage game for the flag football team I play. I took it easy in the scrimmage. It was outside in the snow and ice so it was more of a shake out kind of thing for me. Just to get out moving around.
Monday, 2/8/10
Week 5, Day 2
5:30 pm Weight room
Strength Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Back Squat 5 x 3= 325, 340, 350, 350, 350
DB Jump Squat 4 x 5= 25% body weight= 40
Bench Press 4 x 3= 220, 230, 230, 230
Push Press 4 x 5= 135
Tuesday, 2/9/10
Week 5, Day 2
Workout 3:45 pm workout
Speed Endurance Warm up
200m Skip/800m jog series
Dynamic Stretches/motion
Build ups 4x70m - 30m walk
3 x (2 x 80m) @ 90% - 30s/rep-6-8min/set
Weighted Core
Windmill toe touch 2x10 each
The Rack - 20k - 2x20s + 15 lifts
BB Twist 2x10 each
Reverse Hypers 3x10
DB Saxon side bend 2x10 each
Tuesday, 2/10/10
Week 5, Day 2
12:00 pm Weight room
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Power Clean 4 x 2= 190, 200, 200, 205
Clean Pull (from block) 4 x 3= 190, 205, 210, 210
RDL 3 x 5= 135
Reverse Hypers 3 x 6-8
Wt. Pull-Ups 3 x 5
Iso Core
2 (4 x 55s)
Plank
L Side Plank
R Side Plank
Plank
**add 5-10s each week.
Thursday, 2/11/10
Week 5, Day 4
Workout - 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Build ups
“Step-Ups” (w/ fly-in) @ 90-95%
4 x 20m
3 x 30m
2 x 40m
1 x 50m
1-2 min recovery / rep
3-5 min recovery / set
Set #1 (flying 20m) - 2.04, 2.04, 2.04, 1.98
Was obviously very consistent. Took my time to build into this workout. My stomach felt a little funny and I had some soreness. I didn’t want to push it from the start. I started feeling comfortable and began to push it a little harder as you’ll be able to see.
Set #2 (flying 30m) - 2.98, 2.98, 2.96 (had 2.86 on the watch, but I didn’t believe it)
I didn’t believe the .10 difference between rep 1 and 2 so I added a .10 to the time. I was starting to feel good, but also a little tired because of the short rest between the reps.
Set #3 (flying 40m) - 3.93, 3.93
Staying consistent but starting to get frustrated.
Set #4 (flying 50m) - 4.97
This track on the straight away is about 95m tops. I was a little nervous about how close I was getting to the wall so I timed the 40m again and hit it again at 50m. I was worried about the little space that I had to slow down so I timed the 40m and 50m so I’d at least know where I was at.
I didn’t get much of a cool down in. I felt a little sick and had a pretty serious stomach ache. I have lifting session around noon so I will do my core work then. It was a good workout over all, not sure if those fly times are very good. I do think I am more of a meet runner than a practice person. It’s how I was in college and I don’t think it’s really changed.
Monday, 2/8/10
Week 5, Day 4
12:00 pm Weight room
Strength Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Front Squat 4 x 3= 180
Push Jerk 4 x 2= 180
Step Up 4 x 6= 95
SL Box Jumps 4 x 6
Wt Dips 3 x 5
Ext. Repetition Core - 2 X’s Through Circuit
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
Saturday, 2/13/10
Week 5, Day 5
9:30 am Weight room
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Hang Snatch 5 x 3= 125
Snatch Pull 4 x 2= 135
Wt. Back Extensions 3 x 5= 35
Russian Leans 3 x 6
Reverse Hypers 3 x 8
Weighted Core
Windmill toe touch 2x10 each
Rope Crunch 2x15
180 degree roll 2x10 each
Wt. Ext 3x10
Lying Wipers 2x10 each
Monday, 2/15/10
Week 6, Day 1
Workout - 4 am wake up, 5 am workout
Acceleration Warm up
200m skip
600m jog
Dynamic stretches
5 x OHB
5 x BLF
5 x Squat throw followed by 10m accel
5 x (3 x 30m med ball accel throws) 1-2min/rep - 5min/set
Cool down 4 x 100m - Static/dynamic stretches
3 x seated roll, push up and throw
3 x seated roll and throw
3 x squat throw/push up
3 x seated roll, SLJ and throw
3 x SLF and throw
Ext. Repetition Core - 2 X’s Through Circuit - 15 reps each
V-Up
Crunch w/Twist
Back Hyper
Leg Toss
Flutter Kick
Wrestler Bridge
L-Over
Side Up
Back Hyper w/Twist
Chinnies
L-Up——>Hip Lift
Supine Hip Ext.
Double Leg Slide
3-way Roll up
Monday, 2/15/10
Week 6, Day 1
7:15 am Weight room
Strength Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Back Squat 6 x 3= 345, 355, 370, 345, 355, 370
DB Jump Squat 4 x 5= 80
Bench Press 6 x 3= 235, 245, 250, 225, 225, 225
Push Press 4 x 5= 135
Tuesday, 2/16/10
Week 6, Day 2
Workout 3:45 pm workout
Speed Endurance Warm up
200m Skip/800m jog series
Dynamic Stretches/motion
6-8 x 100m striders 75-80%
Weighted Core
Windmill toe touch 2x10 each
The Rack - 20k - 2x20s + 15 lifts
BB Twist 2x10 each
Reverse Hypers 3x10
DB Saxon side bend 2x10 each
Wednesday, 2/17/10
Week 6, Day 3
12:00 pm Weight room
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Power Clean 5 x 2= 205, 210, 215, 215, 215
Clean Pull (from block) 5 x 3= 215, 220, 225, 240, 245
RDL 5 x 5= 135
Reverse Hypers 6 x 6
Wt. Pull-Ups 6 x 5
Iso Core
2 x 10 (elbows/hands)
Plank
L Side Plank
R Side Plank
Plank
**add 5-10s each week.
jw, how do you determine how much weight to do each set of like benching? most programs i have seen either have the weight stay constant or increase. y not decrease weight instead of weight? what would the effects of this be?
I decreased it myself because my shoulder was sore. Otherwise it was supposed to stay at 250. I didn’t want to hurt my shoulder or drop it on my neck.
Thursday, 2/18/10
Week 6, Day 4
Workout - 4 am wake up, 5 am workout
Max V Warm up
200m skip
50m of short warm up
600m (50m walk, 50m accel)
Dynamic stretches x 10 reps
Build ups
“Step-Ups” (w/ fly-in) @ 90-95%
4 x 20m
3 x 30m
2 x 40m
1 x 50m
1-2 min recovery / rep
3-5 min recovery / set
Set #1 (flying 20m) - 2.01, 1.91, 2.02, 1.89
Set #2 (flying 30m) - 2.93, 2.79, 2.86
Set #3 (flying 40m) - 3.92, 3.98
I had a feeling today could be a really good workout. I was warming up and for the first time in 6 weeks or longer I didn’t feel lingering soreness and from my past experiences with these workouts, this has been the case. I kind of thought the times were flukes, but then I had the times for the rest of them so I think today was by far my best workout of the season. I’m really excited to see what I can run! I didn’t get to the flying 50m. I felt really sick. It was really weird, but I felt like I was going to throw up. I got really dizzy. So I stopped 
Thursday, 2/18/10
Week 6, Day 4
5:00 pm Weight room
Strength Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Front Squat 6 x 3= 185, 195, 200, 185, 195, 200
Push Jerk 4 x 2= 135, 185, 195, 200
Step Up 4 x 6= 95
SL Box Jumps 4 x 6
Wt Dips 3 x 5
Ext. Repetition Core - 2 X’s Through Circuit - 15 reps each
V-Up
Crunch w/Twist
Back Hyper
Leg Toss
Flutter Kick
Wrestler Bridge
L-Over
Side Up
Back Hyper w/Twist
Chinnies
L-Up——>Hip Lift
Supine Hip Ext.
Double Leg Slide
3-way Roll up
Saturday, 2/20/10
Week 6, Day 5
12:30 pm Weight room
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Hang Snatch 4 x 3= 135
Snatch Pull 4 x 2= 150
Wt. Back Extensions 4 x 5= 25
Russian Leans 3 x 6
Weighted Core
Windmill toe touch 2x10 each
Rope Crunch 2x15
180 degree roll 2x10 each
Wt. Ext 3x10
Lying Wipers 2x10 each
do you keep track of your rest in between lifts?