Speed:
2x10yds, 2min. rest
4x30yds, 4min. rest
10min. recovery after last 30yd.
Broad Jumps:2x5
Tuck Jumps:2x5
Alternate Bounds:2x20yds
Summary: On the 30’s, I had a lot of trouble with staying in a straight line for some reason. I think its because of the ground at my house just isnt level and a few bumps. The plyos were good and explosive today.
Today was an offday
For some reason, I have very bad DOMS. I know the split jumps caused my glutes to be sore. And the overtrained Upper-body work did.
I
Today we tested the 40’s and the shuttle.
Ran a 4.9 40. Ran a 4.4 shuttle
Ran both of these with sorry cleats and wouldnt let me use track spikes on grass.
Comments on 40:The start was very good, improved it a lot. The biggest problem was running in a straight line! I veered off to the left in the first 20yds because I have my head down. Then when I raise my head up I corrected myself. If I was of a track and saw the lanes, that would help. I think a 4.9 is a good time for me. I was the 2nd fastest behind a 4.7 QB. So if Im the 2nd fastest, then why am I a Defensive end? Wasted talent is what I say.
Shuttle: Same time as last time. Was OK.
Still have to test the VJ hoping to get a 26". Probably not going to test the bench. Squat and power clean I will never test on.
Today Im gonna rest and tommorrow i will do speed.
Dynamic warmup:A-skip, b-skip, butt-kicks, lunges, back-pedal, shuffle, Straight legged crossovers. 2x20yds each.
Speed:
2x30yds
2x20yds
2x10yds
Each done with 2-3minute recovery
Plyo’s:
Broad jump, 2x5
Tuck jumps, 2x5
One legged bounds, 2x20yds.
Each done with 2 minute recovery
Summary: After a pleased 40time, I needed to rest 2days to get fully recovered. I think my sprinting form and starting for has improved a bunch since I started this Journal. Today was a good workout overall.
Ive rested the past 2 days because Ive had headches and too much goin on. Tommorow Will be speed/plyos.
Today we did a warmup that was like a workout, nearly killed us. Then we ran an hour of plays.
Today, I took another day of rest because I had DOMS in my glutes for some reason.
Next Season I plan on starting WR on the JV team next year. I am sure that my body will not be fully matured by that time. This summer I am looking to running a low 4.8 40yd dash at the TAMU football camp. I am going to need to get better hands and run better routes.
Tommorow, which is Sunday will be 6xflying 20’s w/ 3min rest imbetween with plyos
Dynamic Warmup:same stretches
4xflying 20’s
2x20yds accel
3min rest imbetween
7min recovery
Plyos
2x5 broad jump
2x5 tuck jump
2x20yds one legged bounds
Been busy for the past 2 days…
Close grip Bench:3x3 were done Isometrically, Holding the weight for 5 seconds on each rep.
9"stepups:4x10, 45lb dumbells.
I did the Isometric bench because I have had good results in the past with it, and hopefully it will give me a boost back to where I was. The stepups required a lot of balance and concentration. Tommorow will be sprints if the ground is dry enough, its been raining a lot over here.
It was pouring down yesterday and I didnt want to run on moist ground today. Tommorow it should be dried up.
Clean and Press:3x30sec
Split jumps:3x30sec
Overhead parallel squats w/bar:3x30sec
Isometric Bench:3x3 each rep was held 5sec. at top position, 160lbs
DB shrugs:3x30sec. 45lb dumbells
BB curls:3x6. 65lbs
Good Workout, my bench is steadily going up to my old max. Those overhead squats arent good for me, my back is starting to hurt again because of that. I also feel tingling in my left hip flexor after I did this. Im definitely not going back to those.
Tempo:run 1 mile.
8hrs later
Isometric bench:3x3, 165
9"Stepups:4x12, 105lbs(45lb dumbells, and 15lb weight vest)
Good workout. My bench is going up fast. I added weight to my stepups, they are all about balance. You also have to be patient with the lifts, if you lift too fast you will lose balance.
Tommorow will be speed.
Tuesday, 5-2-06
Speed
3x30yd accel
3xflying 20’s
Plyos
2x5 broad jump
2x5 tuck jump
2x5 alternate bounding
Monday: Weights
3x3 Isometric bench@165
9"stepups 2:00
Tuesday:
Rested
Wednesday:Speed/plyos
6xflying 20’s, running w/ a strong wind
2x5 Broad Jumps, one set was with a 10%bw weight vest.
2x5 Depth jumps
Thursday: Weights
3x3 Isometric bench@170
4x25 leg extentions
Lots of static stretching afterwards
Friday: Tempo
3x30s Split jumps
3x30s Clean and press
The stupid coaches made us do 1050 Crunches!!!
Then I ran 3 miles around the school.
This week I didnt do as much as I should have done. I feel like Im not getting enough tempo in my week.
This belongs with the previous post.
1x4 40yd sled pulls with 15lbs(10%bw)
1x4 40yd dashes (Contrast training)
3mins recovery between reps.
3x3 High box jumps. 1min rest imbetween
2x8 ankle bounces.
This felt like a good workout. I didnt really use a Sled though. I bought a harness off SpeedCity.com and then tied the harness rope to a 15lb plaster plate. If you bought the actual sled, the sled would weigh 35lbs which is way over the weight I would need. The Contrast training of this workout was good also. I felt like I could fly after the last set of the sled pulls.
Monday:Lifting
Isometric bench, 3x3, 170
Bulgarian Split squats, 2x12, 105lbs
Stretching.
Tuesday:Speed/Plyos
2x10
2x20
2x40
3x3 box jumps
2x5 broad jumps
Wednesday:lifting
Isometric bench, 3x3, 175
9"stepups, 2min
Leg Extentions, 4x12, 75lbs
Stretching
Thursday: Tempo
Did a bunch of labor work.
Friday-saturday, too busy.