I dropped the old workouts after talking with some people who pointed out some things to me that I didn’t realize at first. The workouts in fact were not going to give me a chance to improve and stay healthy the entire season. The first few days of these week will only include lifting.
i don’t know what sport you do but by week 3 you’ll be burned out.are these sessions 1-4 a total session and what are 100m tape drills?
MONDAY NOVEMBER 3
LIFTING - BASIC STRENGTH AND HYPERTROPHY
1a Back squat 4x8= 265
2a Step up 3x6= 105, 120, 135
3a Seated row 4x8= 120, 130, 140, 150
4a Bent over DB flye 3x6= 20
5a EZ bar bicep curl 3x8= 45
6a Hanging raises 3x12
I did the old workout on this day, but I am not going to post it.
TUESDAY NOVEMBER 4
LIFTING - BASIC STRENGTH AND HYPERTROPHY
1a Poloquin press 4x8= 35, 40, 45, 50
2a DB shoulder press 4x8= 45, 50, 55, 60
3a DB lateral press 3x6= 15, 17.5, 20
4a DB skull crushers 3x8= 30, 35, 35
5a Decline bench crunches 3x30
WEDNESDAY NOVEMBER 5
NOTHING, TOO TIRED FROM THE OLD WORKOUTS!
THURSDAY NOVEMBER 6
LIFTING
1a Front squat 4x8= 185
2a RDL 3x6= 315, 245, 245
3a Front lat pulldown 4x8= 135
4a DB pullover (keep back flat) 3x6= 40, 50, 65
5a Incline bench DB curls 3x8= 25
6a Body curls 3x12
WORKOUT
800m Warm up
Static stretch
Seagrave (Prisoner squats, hyland fling, front lunges, side lunges)
Sprint drills 2x3 (Ankling and butt kicks)
2x4x40m sled pulls (w/ 3:00 rest between each rep and 6:00 between each set)
The workout went really well. I decided to time the sled pulls in the 2nd set for the hell of it.
FRIDAY NOVEMBER 7
WORKOUT
800m Warm up
Static stretch
Seagrave (Prisoner squats, hyland fling, front lunges, side lunges)
Speed Drills 2x3 (A-March, A-Skip) 1x10 leg cycles along fence
2x4x50m hills (Sprint up/Shag down) 5:00 between sets
LIFTING
1a Upright row 4x8= 65
2a Poloquin press 4x8= 65, 55, 55, 55
3a DB arc row 3x6= 15, 17.5, 20
4a Cable tricep pushdown 3x8= 20
5a Russian twist on swiss ball 3x15
Both workouts went really well. Starting next week I’ll begin a different phase of lifting. That will go on until I get the lifts to go along with the running workouts. The hills were steep as hell. I ran the hill next to Sun Devil Stadium in Tempe, AZ.
MONDAY NOVEMBER 10
WORKOUT
800m jog
Static stretch
Seagrave drills (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills (1x A-March, A-Skip, ankling, and butt kicks)
1x400 @ 65-70 (69.74)
1x300 @ :42 (43.68)
1x200 @ :27 (25.40)
The workout went well, I just need to get used to running pace by myself. All through college I could gage myself on my teammates and I was always way out infront of the pace. So I was pretty pissed when I didn’t hit the 300 so I ran a little fast in the 200, but I shut down 50m out and coasted in. Other than that 300 I was pretty happy. Oh yeah, all these workouts are in trainers unless it’s block work, standing starts, etc.
LIFTING
1a Power clean 4x5= 195.5
2a Back squat 4x6= 315, 315 (failed after rep 4, put it back up and did the last 2 reps), 295 (failed after rep 5, put it back up and did the last rep), 275
3a Overhand barbell row 4x6= 135, 145, 155, 165
4a RDL 3x6= 225
5a EZ bar bicep curls (go heavy) 3x6= 55, 60, 60
6a Body curls 3x12
The lifting was really exhausting, but I know by doing this I know I will be faster come track season!
Tuesday November 11
WORKOUT
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
2x4x40m hills (sprint up/walk down) 5:00 between sets
1x4x30m hurdle pushes
The workout was great. My legs were a little sore from the lifting, but I felt good after I was warmed up. The hurdle pushes are when you take the hurdle and turn it backwards, kneel down in a start position, come up into the set position and push the hurdle. Keep your hips down or the hurdle will flip up.
Wednesday November 12
WORKOUT
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills (ankling, buttkicks, single leg fast leg 3 count, and straight leg bounding)
6x200m @ :30 w/3 min. rest
LIFTING
1a Close grip snatch (for warmup) 3x5=65 (speed emphasis)
2a Standing barbell shoulder press 4x6= 95, 105, 115, 125
3a Close grip bench press (triceps) 4x6= 175
My left shin was really, really sore today. I was supposed to do 8x200, but because of the shin I cut it off at six. Other than that I felt great. I was able to shut down hard during the last 50m and still come in under :30.
11/4 squat!!! That must be painful!! 
Thursday November 13
WORKOUT
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills (A-march, B-march, leg swings side and front, leg cycles along fence)
4 laps striders (sprint, jog/spring walk)
Workout felt great and I felt very strong and a lot of the soreness was gone.
Friday November 14
LIFTING
1a Jump squat 4x5= 95, 85, 95, 95
2a Step ups 3x6= 95
3a Front lat pulldown 4x6= 150
4a Standing good mornings 4x6= 95
*Step ups - light weight and concentrate on stepping quickly with the foot thats on the ground.
WORKOUT
10-15 minute easy run
Monday November 17
WORKOUT (moderate volume/moderate intensity)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2x400m @ 64 w/12 min. rest
1a 400m= 59.20
2a 400m= 61.14
LIFTING (low intensity/moderate volume)
1a Close grip snatch (for warm up) 3x5= 95
2a Incline DB press 4x6= 70
3a Standing barbell shoulder press 4x6= 115, 125, 130, 135
4a Close grip bench press (triceps) 4x6= 135
5a Twisting medicine ball throws 3x8= 18lb ball
The workout was great. I felt strong, it was one of those workouts where I felt I could have done anything. I was very locked in!
Tuesday November 18
WORKOUT (high intensity/low volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2x4x40m hills - full recovery
Wednesday November 19
WORKOUT (moderate intensity/moderate volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
8x200m @ :30 w/3 min. rest
LIFTING (moderate intensity/moderate volume)
1a Jump squat (30% of squat max) 4x5= 115, 135, 135, 135
2a Step-ups (same as last week) 3x6= 85
3a Front lat pulldown 4x6= 165
4a Flat DB chest flyes 4x6= 30
5a Standing good mornings 4x6= 115
6a Bi’s and Tri’s optional (you choose) 3x8= Didn’t do bi’s or tris because it’s optional and done 1x per week.
Thursday November 20
WORKOUT (low intensity/high volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
10-15 min. easy run
Friday November 21
LIFTING (high intensity/moderate volume)
1a Power clean 3x4= 200
2a Back squat 3x5= 295
3a Overhand barbell row 4x6= 135, 155, 155, 155
4a RDL 3x6= 230
5a EZ bar bicep curls (go heavy) 3x6= 65
6a Body curls 3x12
WORKOUT (off/off)
No running today.
800m warm up jog
Seagrave Drills (prisoner squat, hyland fling, front lunge, side lunge)
Testing out in the Standing LJ and 3 Consecutive Hops
Standing LJ
Trial #1 8’0"
Trial #2 8’5"
Trial #3 8’7"
3 Consecutive hops
Trial #1 25’7"
Trial #2 26’9"
Trial #3 27’1"
Jumps went okay. I knew my jumps would be down because of training. If they were better I would have been concerned that I wasn’t benefiting for the lifting and running workouts.
Monday November 24
LIFTING (low intensity/moderate volume)
1a Close grip snatch (for warm up) 3x5= 115, 95, 95
2a Incline DB press 4x6= 80
3a Standing barbell shoulder press 4x6= 115
4a Close grip bench press (triceps) 4x6= 135
5a Twisting medicine ball throws 3x8= 18 lb. ball
WORKOUT (moderate volume/moderate intensity)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
2x400m @ 64 w/12 min. rest
Tuesday November 25
WORKOUT (low intensity/high volume)
800m jog
Static stretch
Seagrave (Prisoner squats, front lunge, hyland fling, and side lunges)
Speed drills 3x3
10-15 min. easy run