it includes single leg unweighted partial squats onto a box… 
obviously an essential exercise for any sprinter… o wait, it must be an essential exercise for all track athletes since kids ranging from shot putters to 2 milers to 100m guys all have to do the same program!
not that it really matters since i try not to waste my time with those exercises, i try to focus on the ones with maybe a little bit of twisted sense of reality might do something for me.
but honestly i think its a good thing that the weights aren’t taxing because they dont fit in the plan at all, they are just thrown in when their is time with no regard for the previous or future training, if the weight room was taxing it would be even worse for the overall program.
March 30
4x300m @ 49,48,54,59
abs- 200 reps
I was just trying to just go for smooth and very relaxed. I didn’t feel too good during this workout, but I know I could have hit the times but I would rather get the extensive tempo affect rather than run myself into the ground with intensive tempo.
what times where you suppose to hit?
my coach changed his mind after each set but originally it was supposed to be 47 I think. This was run on a 150m rubber indoor track with super tight turns. And by saying hit the time i meant more like stay consistently 49ish if I put forth 100% effort.
Wow, pretty fast for you guys.
March 31
3x20m Blocks
abs- 100 reps
Today was more of a teaching new kids how to use blocks and light/recovery day. Tomorrow is time trials, I think the options are 100m and/or 400m, I am definitely going to do the 100m and I think I might do the 400m at like 90+% for the high intensity effect.
April 1
Time Trials
100m (12.2)
200m @95% (26.3)
April 2
Relay Hand offs (2 Giving)
Javelin Throwing- Short Approach Stuff
abs- 200 reps
April 3
Squat 3x6x205,215,225
BW Hypers 4x10
April 4
Bench Press 4x6x135,145,155,155
BB Circuit 2x10
- Lat Pulldown
- Lateral Raise
- Tricep Pushdown
- Bicep Curl
- Shoulder Press
- Seated Row
Ab Series A(260 reps) x1
I have my first dual meet tomorrow. It’ll be low key, its on a crappy track and against a weak opponent. I’ll be running the 100 and 4x1. My goal is to just run a clean race and I would like to run at least 12.0 or under but if I don’t I wont be worried.
April 5
Meet
100m - 12.3
4x1
I didn’t feel good at all. Just didn’t feel fast (relatively). I had a rushed/incomplete warm up and just felt flat. I am also skeptical about my time, I hate hand times. Whatever, not a big deal, first meet of the season, with no speed work being done, more racing should help. I got another meet on Thursday.
April 6
1x (75m Backward Skip, 75m Lunge, 75m Toe Walk, 75m Lunge, 150m jog)
2x 225m Tempo
abs- 150 reps
I just saw a photo from the finish line from the track meet yesterday and it further confirms my suspicions. First place and second place were given 11.6 and I was about a stride behind, maybe 2. But then kids I beat but were also given 12.3 were not that close to me that they would have the same time. So, as I suspected despite feeling awful I may not have ran as badly as it seemed. Hopefully that was the case and I still believe I have plenty to improve in.
April 7
Pre-Meet
Team Mile
Relay Hand offs
abs- 200 reps
Goals for tomorrow are to run a much better race to be fully ready when its race time, and then I’ll see what I run and hopefully be happy with it.
April 8
Meet
100m - 12.2
4x100m
I was very pleased with today. The weather was 50s and there was a headwind. Also I was slightly sore, so I was very pleased with the results. I did what I wanted and got a solid warm up and executed a clean race. My start was okay, not the best and can still be better but at top speed and SE, I felt very relaxed and fast, this was were I made up ground/gained ground. Unfortunately we don’t have wind readings, but one of my teammates that ran a 11.6 on Monday ran a 12.2 today and only beat me by a half step, and on average people ran about half a second slower today with the wind, so I am happy with my results. In the 4x1, both my calves cramped up, I don’t know why.
April 9
Tempo 4x225m
1x (150m Retro Jog, 75m Toe Walk, 75m Lunge, 75m Backward Toe Walk, 75m Lunge)
abs- 350 reps
For abs I did some side twist med ball throws and side planks and then I also tried the two minute abs routine posted in another thread. Took me a little over 4 minutes, it was very tough. Trey Hardee made it look so easy but I found it quite challenging.
April 11
WA + 5x30m Accels/Strides
abs- 100 reps
Just a loosening day.
April 12
Meet
100m- 11.9
4x1 DQ
The starter held us in set for so long, but nonetheless I had an awful start, rest of the race was fine, I just kinda like stood up at the start/had no power out of the blocks.
April 13
Punishment
Big 10 (Push ups + Sit ups)
2x Suicides (~350yrds/rep)
Track
200m, 300m, 200m, 100m @ 28, 47, 30, NT
R: Walk 200m, 300m, 200m, 300m
Weights
Bench Press 2x10
Lat Pull down 2x10
Shoulder Press 2x10
Seated Row 2x10
abs- 2 Minute Abs (3:15) + 100 reps
Captains were just generally unhappy with the team, which I understood why, but they felt the need to show this with punishment which I disagreed with. So the Big 10 wasn’t hard at all, and for suicides, if anyone has learned anything about me from this journal, they should be able to figure out what I did. I don’t believe in doing work just for the sake of work, work is supposed to have a point, and be directed towards a goal, nonetheless I want to stay on the team, so I did it with the minimum passable effort. Suicides happened to be on grass and was good general conditioning, which I didn’t mind.
April 14
Pre-Meet
Team Mile
4x100m Build ups
Relay Hand offs
April 15
Meet
100m- 12.2
4x1
Just not a good day to run a fast time. Many things just weren’t right. The weather was cold with on and off winds which seemed to be in every direction. Then the meet was disorganized and no one new what was going and when events were running. I ended up doing a warm up jog, then stopping then thinking I had no time and rushing a super quick shortened warm-up to trying to drag that out, to giving up because I didn’t know when my race was, then about a half hour later time to race, so i did a quick upping my body temp stuff with a few tempo runs, drills and buildups. Then during my race the kid in the lane next to me ran into me with in the first few steps. Very unhappy with the meet, not with myself.