Well I may not achieve it, but Id like to be running 6.2’s by the end of the summer for the 55m. If I were able to accomplish this I dont know if I’d go through with football season…Id like to focus on track if I could achieve that. More than likely Id play because football is fun for me and I love to play.
May 17, 2004-I hurt my RF and left hamstring on my second run on the 40, so weights today, track tommorrow.
Weight Room-Upper body only
Accentuated Eccentric Bench Press-5x1@225
Accentuated Eccentric Row-5x10@135
Accentuated Eccentric Plate Raise-3x5@45
Accentuated Eccentric Pull Up-3x5xbodyweight
No Core work today.
Heres what I would have done for the weightroom today if my legs felt good. I feel no need for additional back work when I do Oly’s and Snatch Grip Deads as I feel they work the back plenty. And shoulders get worked with the snatch.
Hip Snatch-6-10x1-accentuate the eccentric portion after lock out
Acc. Ecc. Bench-5x1
Acc. Ecc. Snatch Grip D/L-5x1
Acc. Ecc. Lat Pull Down-5x1
ohh man, come on. You WILL do it. Its not just about training. You have to believe in your self first. I mean before I used to get into a meet and loose because I KNOW that the other guys are faster than me. I run into the race, I lead and then I have no trust to go on and they come by and beat me. It wasn’t until I let my mind free. I believed in beating everyone. I believed in the times. Look at some people out there. Look at Komy for example. I attacked him like hell, but still he was way so confident in what he IS going to do. I respect that. So you have to free up your mind. Think that 6.2 is coming anyway. Its just a mattar of time. Don’t let the bad times through practice let you down. Trust me. If you do it right it just rounds up on time and you do amazing stuff. Start of with mental training and believe it from your true inside. Then the rest will be a bit of hard work and time.
Ok havnt posted in a while because I was taking time off to get ready for max outs…Did ok…
Squat-475
D/L-435
Bench-275
Plan to get stronger, I think its definately helping my speed as my speed is helping my strength. Heres the split I will be following from now on
Day 1-Acc. Training-I figured I could use long acc. here to work on top speed also…5-6x50m, and some 60m sprints
Upper Body Weights
1.Bench Press
2.Pull-Up/Chin-Up, wider grip
Day 2-GPP Warm-Up/Tempo
Lower Body Weights
1.Oly-either Power Clean, Push Jerk, or Hip Snatch
2.Leg Limit-either Full Squat, Trap Bar D/L, or Snatch Grip D/L
3.Glute Ham Gastroc Raises
Day 3-Tempo
Day 4-MaxV-flying 20m sprints, 80m sprints, followed by 1-2x120m
Been taking a couple days off, recently destroyed out comp at a Northern Region combine for speed and strength, and also two days earlier maxed out for power meet. My training will be directed at improvement of Combine numbers(they were horrible, although relatively compared not only to my weight class but to everyone else, I did very well). I will retest towards the end of the summer(end of July). Basically I’ll be training the way I have, toned down sprint program, toned down oly lifting program, and some other work(LA work, tempo) to lower bodyfat. Focus really will be limit strength as I see this as a deficiency, but Oly lifts will be a staple in there. Low volume, high intensity is the idea.
5-26-04
Weight Room
Bench Press-3x3@225, accentuated eccentric, cluster sets, 10 sec between reps, 1 min between sets
Weighted Pull Ups-3x3@BW+25lbs-same as above
No running, leg still hurts…Been e-mailing Ron Palmer for ideas on increasing strength and how he trains, for those of you that dont know he is relatively the strongest man on earth, lifting over 12x his bodyweight in a full meet. Has PB’s of 800+lbs in the squat@170, 750+lbs in the deadlift @165, and I am not sure if he cracked the 600lb mark in the bench press yet. I bet he has a great vert and 40 time with that relative body strength…
Sorry I havnt posted in a while. Really just been getting my program sorted out, a lot of things look great on paper but suck in practice…
Monday
Track
Warm-Up
6x30m acc from down start-Stopped at six because I felt myself falling off, oh yeh and in the ones we ran together I tied a 6.5 55m runner with him calling the start…
2x50m-felt so fast in the first one, the second one sucked so stopped, got tight in it
2x120m-the first one was okay, the second one I was really flying, even my training partner was surprised.
Weight Room
ME Close Grip Bench-2RM of 235, not bad I guess
Wide Grip Reverse Grip Pull Downs-4x6@ 180lbs
Felt good in the weight room and on the track, I am getting faster and faster, but for some reason have poor knee lift…hmmm, probably will use hills in the warmup to try and work on this.
Tempo Today-A little sore, but more just that feeling of like i’m done, time to recover
Warm-Up
Technique Drills for Acc.
10x100m on grass in regular shoes at a fast pace, but focus was on keeping relaxed, good rythm, and good form.
Did sit-ups between each rep, then took a 1 min break. Felt nice to get my blood flowing.
just got back from california and a needed break. Dropped 5 lbs while i was there. Today did tempo and upper body. I like the minimalists weightlifting approach.
Track
8x100m, 1 min between reps
Weight Room
Very close grip-got 235x2, 245 came real close, am getting stronger
Wide Lat Pull Downs-3x6x195
