Ku2u's Journal

Members Area My Training Journal
1

My journal isnt going to have much weight lifting at all. Ive been told not to since I have had many problems with my lower back. My Rehab specialist pretty much tells me what i can or cant do. I can do anything but weightlifting pretty much. OL lifts are just arent for me, because i never had bad form, every coach said i had good form on OL.

Freshman, age:15
Height:5’9
weight:148
waist:29"
Sports:Football, Track
Goals:Run a 4.8 40yd dash, run a 4.3 shuttle.

In football I play WR on offense, never caught a single pass my freshman season, all we did was run the ball period. All I did was BLOCK, BLOCK, and a whole lot more BLOCKING!!!
On defense, It sucked too, i play DE(I did pretty good though), why? The coaches are sorry, I should have been FS. But in the last 3 games i totaled 5 sacks, and 30-40tackles.

Our off-season program pretty much goes like this.
Mon. Heavy weights(i just spot and do light weight)
Tues. Mat Drills( all of these flips and rolls on a mat.
Wed. Cone drills, surgical tubing, speed latters, Harness pulls, Or box jumps, bag drills, cones, and hurdles. Note that these coaches only give us 30seconds rest if that imbetween each rep.
Thurs. Heavy weights
Fri.7-on-7, or strongman competition stuff.

Track workout: 3 days a week(Mon, tues, wed)Starts at 6a.m. then have an hour of rest before our off-season program starts. Sucks.

About once a month I go to this Rehab specialist that fixes problems with my body. He uses chiropractic moves, puts the EMS on me, Stretches me, etc. He was a college sprinter in the 60’s, could have been to the olympics, if he didnt blow out his knee. He has been a coach before, and Texas high school football head coach, and coached 4 different high school teams to a state championship.(mainly because he never had any injuries, he fixed everyone up.) He has even been a Rehab specialist for 4 different NFL teams, inluding the 98 Atlanta Falcons superbowl team.

Thats not all. Works with Mike Hatrak and T.O., Carl Lewis, Michael Johnson, Deion Sanders, and Many More!!! So I get some chills through my spine when I get worked on.

2

Today my workout went like this:

Track workout: 15min run up stadium steps
It was below 40degrees, so inside

40-yard dash focus:
5 starts
5 10yd dashes
5 20yd fly’s at 80%
5 40yd maintain form sprints at 80%

Bodyweight stepups on 9" box(harder than it sounds): 2min

Today was pretty much just a tempo day, Last time I tested my tests sucked. I ran a 5.1 40, 4.4 shuttle, and a sorry 20inch verticle(first time i ever tested)

3

today, i am just going to rest. we did nothing in athletics today.

I also think i did too much yesterday.

I am going to explain what 9"stepups are.

  1. stepup onto a 9’'box
  2. do a calf raise
  3. on the negative, dorsi-flex your opposite leg. Do not push with your opposite leg.
  4. repeat

when I first did this, I couldnt even do this for 45 seconds. I bet that most of yall could barely do this for 1min.

4

today in athletics we did mostly agility drills.

  1. hurdles(hip flexibility)
    2.2x 4 corner carioca drill,2x 4 corner comeback drill,2x cone weave drill,2x backpedal-sprint weave
  2. 4x pro agility

After school:
40yd dash focus
5 starts
5 10yd dashes
5 flying 20’s@80%
5 40 yd form focus sprints@80%

2hrs later
step workout on 9" board, got 92 reps on each leg in 2 minutes

5

today all i did was work on receiver drills. I did nothing because I have a track meet tommorow, and I need a lot of rest.

I am only going to run the 400m. I wanted to run the 200m but the coaches hate me…

6

I really dont think i am the 400m type, i ran a 61 sec. 400m. the main problem was the backside straight, i didnt stride it that good.

Oh well, i beat all the other JV guys who ran it.

I think i could be a better 100m-200m than a 400m guy.

7

Track workout:600, 500, 400, 300, 200, 100

Stepups, 98 reps in 2:00min

8

Track workout:2x300, 3x200, 3x100
Mat Drills
cone drills

Today’s workout, i didnt take it as serious as i should have today.

9

Cone drills,
Mat drills

Step ups:105 reps in 2min!!! 15 more

10

Track meet tommorrow, so not much today. All i did today was work on WR routes.

All I am running tommorow is the 400m and the stupid mile relay. My goal is to get below a 60s 400m

11

unfortunutely yesterday i didnt reach my goals.

but today:

Stepups: 110 reps in 2:00. movin up to 2:10

12

Track workout:2x350, 2x250, 2x150

Triangle pushups-3x10
knuckle pushups-3x10
v-ups-2x10
crunches-2x50
Isometric pushup holds-3x30s

13

The main focus today was working for the pro agility

Mat drills- a bunch today
cone drills- not many

14

stepups, 105 in 2:00.

not what i wanted to do.

In athletics today they made us do WAY too much core work. we did like 300crunches. I guess those dumbasses dont know that too much core work CAN hurt you.

15

I am going to plan out my spring break workouts. Starting Saturday

Saturday:40yd dash form focus
Sunday:Upperbody(Pushups, Curls)
Monday:Lowerbody(stepups, Wall-sits)
Tuesday:WS4SB (linear focus)
Wednesday:Lowerbody(stepups, Wall-sits)
Thursday:Plyo’s(Broad jump, depth jump, etc.)
Friday:Lowerbody(stepups, Wall-sits)
Saturday:Upperbody/40yd form focus
Sunday:Off

Please notify me if this looks like “Overtraining”

16

Today will be an off day. I feel real sore in my glutes, and my back is starting to hurt again. What is weird is that I thought my abs were just going to be sore from all of those crunches, Oh well id rather have my glutes sore than my abs.

Im not going to brag, but i have worked too hard on my abs in the past 3 years. I started doing a lot of crunches in the 6th grade. My highest was like 2x600nonstop. I tore them up so bad that I could barely walk the next day, and the soreness lasted for 5 days every time i worked on them. All i wanted was a solid 6-pack, and that is just what ive had since the 6th grade.

tommorow i will do the 40yd form focus/upperbody

17

Warmup:7 dynamic flexibility exercises:A-Skip, B-skip, butt-kicks, shuffels, lunges, backpedal, straight legged crossovers

40 yd form focus:
5 stance starts
5 10 yd dashes
5 flyin 15’s(3w/ a rod between my arms)

Bench:3x5@135(first time in a long time)

I felt that my Starts were more compact, I didnt wear cleats, so i was slipping on most of those. I still had trouble staying low in the 10yd dashes. My form felt really good in the flyin 15’s, because i first used a rod that locked my arms into 90degrees. Once i did 2 of those without the rod, my arms felt like they had more pump in them, and i could focus on my strides more.

Tonight before i go to bed i am going to static stretch my full body, and take a contrast shower.

Tommorow should be Step-ups, and iso-hold wall-sits, and a lot of static stretching afterwards.

18

one thing that is gonna suck, is that there is NO FOOD! until wed.

19

9" stepups- 2:00ea, my left leg isnt as balanced still. both legs were balanced a month ago when my they put the EMS on my right oblique and lowback(it was amazing!). They told me to focus on doing spinal twists to get keep this balance, but i felt pain when i did this. Hopefully next time I go to him he can fix this problem. I dont want to be a one-legged runner again.
I would like my left leg to be the strongest because its my front leg when i start. On my 40yd dash start, I use it because it feels more comfortable than i would use with my right.

Iso-hold wall-sit: 3:00min. this wasnt that hard, and it was the first time id ever done this, so next time i will try 3:30.

Tommorow’s workout: Its going to be either 40yd dash focus, Or power speed drills w/ weight vest. I have decided not to do the WS4SB because its an energy system training.

20

I ran in my “Nike Impax” shoe today

Warmup-7 dynamic stretches: A skip, B skip, butt-kicks, lunges, shuffle, back-pedal, straight legged crossovers.

5 starts
5 10 yd dashes
8 flying 20’s(3 with a rod.)

Today my starts didnt feel explosive. I need to do more research on where to align my feet. My 10yd dashes, i cant tell if they are good. The only way I could tell is if someone would stop being lazy around here and time them and video tape them. For the flyin 20’s, i did 8 of them today, and again id like for someone to time them and video to tell where im at. When I used the rod today, I am having trouble being stable, and running in a straight line.

Tonight I will probably static stretch and take a contrast shower.