High School 100m Training

tues june 21

3 3pt starts
3 transition runs
3 flys

jump rope
2x10 snatch@95
5x5 bench@155/165
3x3 human flag
2x6 squat@225
100 medball throws@15/16

notes:
-tried being quick while running today and it actually felt terrific and looked pretty good too. during flys i just tried to keep the hips high and to stride fast and from the video it actually looks very good because my stride length wasnt compromised at all but my stride rate
-abs and some parts of my back sore today
-hammys feel pretty roasted

wed june 22

rt drill
self-massage
microstretching

notes:
-pretty widespread soreness today

thurs june 23

1000m grass tempo
2’ abs circuit
hurdle mobility drills

notes:
-legs still pretty sore, funny how my volume wasnt so high on the sprinting and i went at a submax effort in the weight room yet the doms has lasted two days. hopefully itll be gone or not noticible by tomorrow
-100m trial tomorrow for the baystates game. if its not postponed to saturday it will be in chilly, rainy weather so im not really looking for a great time, but id like to qualify for the finals. my goal is to repeat the mechanics i had at top speed from tuesday

fri june 24

100m -> 11.7h
200m -> 22.8h

notes:
-HUGE pr in the 200 today. ironically, the person recording the times messed up so ill probably never have proof of my run but i guess ill just have to prove it on camera for the finals
-least formal meet ive ever been at. didnt have enough blocks in the 100 for everyone to have a working pair, so mine slipped all over the place. not like my time is too terrible for me, but i think it really messed up my race
-minor soreness in upper left quad

sat june 25

jump rope
3x5 hurdle hops w/ accel
3x40yd llrr hops
3x40yd running a’s
2x8:
-rdl@135
-single calf raise@70
2x10 upper body circuit
1x15 core circuit

notes:
-minor gluteal and core soreness today

sun june 26

self-massage
microstretching

notes:
-hammy and calf doms

mon june 27

1000m grass tempo
hurdle mobility drills
2’ abs circuit

notes:
-l. hammy still kinda sore

tues june 28

5x50m 3pt

2x10 snatch@95
5x5 bench@165
3x3 human flag
-2x6 squat@225
100 medball throws@15/16

wed june 29

3x5 hurdle hops w/ post-accel
3x40yd llrr hops
3x40yd marching a’s
2x8:
-rdl@115
-calf raise@70
2x10 upper body circuit
1x15 core circuit

notes:
-minor glute & pectoral soreness

thurs june 30

self-massage
microstretching

notes:
-i will start my college’s program sometime next week i believe, so ill have to stop posting workouts, but i will keep posting times and possibly comments about my training

fri july 1

1000m circuit grass tempo

jump rope
hurdle mobility drills
2’ abs circuit

sat july 2

40yd and 55m 3pt (full recovery)
10,20,30,40,50,60m 3pt (1’rest/10m)
(~300m total)

2x10 snatch@100
5x5 bench@165
3x3 each human flag
-2x6 squat@225
100 medball throws 15/16

notes:
-keeping my arms more folded inwards really seems to help free my body up, i think it keeps me looser. ill need to remember to always do this as i get more upright

Are you running summer track?

this saturday i will be running the 200 in the baystates games (a summer meet for MA) then i am going to a four day camp up at the college im going to for track. after that im just training for tryouts in the fall, and i should be receiving the team workouts this week

wed july 6

weigh in -> 149

1000m circuit grass tempo

hurdle mobility drills
2’ abs circuit

notes:
-i always find that after some time off the ab circuit is much easier for me to complete

thurs july 7

80, 55, 40m 3pt r: 1’/10m

2x10 snatch@100
5x5 bench@170
3x3 each human flag
-2x6 squat@225
100 medball throws@15/16

fri july 8

500m grass tempo
premeet

notes:
-running the 200m tomorrow. goals are to not get psyched out and run the first 50 and 100 hard and to limit backside mechanics/dont overstride/keep stride rate up

Sat july 9

200m->24.29

Notes:
-big headwind and awful last like 125m. I could actually feel my hip height drop coming to the straight
-track camp for my college starts this week. Will be mostly technical stuff. By end of week I will start the teams program. So I won’t be formally recording my training anymore but I may start another thread for college to track my progress and to keep notes on certain training elements or races

Sun july 10

Weigh in -> 149

http://www.charliefrancis.com/community/showthread.php?21672-Training-for-Tryouts&p=237909#post237909

new journal