Drivephase1015 Training Journal

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11

Tuesday, 1/5/10

Week 1, Day 2

Workout - 4 am wake up, 5 am workout
Long Ext. Tempo Warm up
1200m Skip/jog series
Static stretches
Dynamic stretches
Sprint Drills x 30m
Hip Mobility

3 x (120m, 100m, 80m) 2min/rep - 5-6min/set
400m Cooldown
Hip Mobility

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

I felt okay this morning. My hamstrings were a little fatigued, but felt better as I warmed up. During the workout I felt pretty relaxed and running effortlessly. The distances weren’t timed, but run at talk pace. I shot free throws in between sets to pass the time and focus since my legs were fatigued. I think during anytime that I’m fatigued doing an activity that involves focusing when your body is tired is great prep work for anything performance related. Anytime you can think to a time that you had to be mentally tough when you’re body was saying no, but you were able to have a successful experience can pay dividends down the road. I only made 70%. Missed the last one to go 80%. So, not something to fall back on.

12

Are there any other players with your speed in the leauge?

13

I have no idea. I really didn’t see everyone play so I can’t really say. There’s 32 teams in the league. There was apparently a guy in either the league I’m in or the league a step up that I might be in next year that was a 47 second quarter guy. I’m sure that there are some out there in the league.

14

Wednesday, 1/6/10

Week 1, Day 3

No sprint work today. Recovery day. I do have a lifting session at 12 pm or so.

15

Was this workout speed end or ext tempo? I would assume speed end by your term “Anaerobic Conditioning”…

16

It turned into an Ext. Tempo workout in the beginning because my hammys were fatigued. I picked it up as I went through the workout.

17

Wednesday, 1/6/10

Week 1, Day 3

Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)

Back Squat 4 x 5= 325, 325, 340, 340
Step ups 3 x 5= 135
Bench press 4 x 5= 207, 221, 221, 230
Push press 4 x 5= 135
Calf Raises 3 x 8

Iso Core
2 (4 x 30s)
Plank (forearms on the floor)
L Side Plank
R Side Plank
Plank (forearms on the floor)
**add 5-10s each week.

18

So you wanted it to be SE?

19

Yes, that was the intention, just a little too tired.

20

What’s your reason for doing a tough SE workout your 2nd session back from football?

21

I had a week off after flag was finished, I felt good and wanted to hit the ground running. I’m also only running 3x per week so there is plenty of recovery in there especially when I hit wk 4 which is a regeneration week with lower volume on the runs and lifts.

22

I’m not concern with the recovery, I was more curious why such long fast sprints so fast into the training cycle at higher volume 3x80-100-120 is a tough speed end session.

23

Yeah, but I have been doing sprint work since August.

24

I thought you were just playing football in the fall.

25

We have a league that starts at the beginning of March. It’s a 32 team league so it’s a pretty serious league apparently. I guess one of the best in the country or so I’ve been told. So this is the downtime then the spring season then moving to tournaments then the fall season. It’s kind of crazy.

26

Are you still in the Chicagoland area? Where do you run 80s/100s/120s?

27

Yeah, I live in Naperville. The Fox Valley Park District in Aurora has a really nice 200m indoor track that I can some work on. North Central College has a brand new indoor track as well so I can get work in at either place.

28

Are either of those 2 tracks banked?

29

No, unfortunately neither of them are. There aren’t any banked tracks around here. The closest is probably Bloomington, IN.

30

I have only gone up to 80 indoors but wouldnt see a problem doing 120 on a indoor track.