February 5, 2008[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt kickers, A-skips, etc
[li]Tempo @ 75%
[/li]100+100+100
100+100+100
[li]Static Stretching
[/li]15 min.
[/ul]
I planned on doing 3 sets of 3 reps for tempo but my groin muscle on the left side started to feel funny. When I say “feel funny” I mean hurt. I cut the session short at two sets and tried to do some stretching. It seemed to help a bit. Tomorrow will be a great day.
yeah start with 10m for 2 weeks go to 20m for 2 weeks and stay at 30m, until we see how fast you really get in the 100m, then you can increase the acceleration distance. I would do more conditioning if i was you, the power and everything is there, you won’t lose it. Do tempo and work up to 2000 for 2 weeks then drop it down and maintain it around 1400-1500m 2-3 times a day.
Rest is important, so every 10m is 1 min rest, thus 30m would be 3 mins rest, you can take it longer to make the 30m even more intense, you have a better chance running a good 30m with atleast 3 mins rest, however don’t rest for like 7 mins for 30m up to 6 minutes is fine.
So a week where you only go as far as 10m you would do 5-10x10m runs with 1-2 mins rest, 20m you would do 5x20m with 2-3 mins rest, 5x30m you would do 3-6mins rest. Do this every session for 10-12weeks along with flying runs only do flying 20s for now, so you buildup from 20-30m and once you hit the end of the distance you standup right and hold form thinking STEP DOWN, like the floor is hot lava. Do 2-3reps max of this and rest 8 mins atleast.
Manchild don’t overemphasis weights so much, it will take away energy from the track and running, if i was you i would actually keep it all under 2 sets of 3 reps very heavy, and very low volume just to stimulate strength and your CNS (centeral nervous system) this will also not over take the energy system required to perform at your best on the track.
OH yeah you have to drop basketball for alittle bit, or if you play do more pass and not so much driving, basketball is your ankles nightmare, especially when your wanting to run very fast, it will take its toll. Donovan bailey would have something to say about this.
dont do curls, seated calf raises, non of that isolation lifting sprinting is already killing your calves killing it further is asking for some more injuries. Just stick to the big lifts.
February 6, 2008
[ul]
[li]Dynamic Warm-up
[/li]400m Jog, high knees, butt-kickers, A-skips, etc
[li]Squat Jumps
[/li]3 x 6 w/2 min btw reps
[li]Cone Jumps
[/li]2 x 8 w/2 min btw reps
[li]Medicine Ball overhead backwards throw
[/li]2 x 6 w/3 min btw reps
[li]Standing triple jump
[/li]2 x 6 w/3 min btw reps
[/ul]
Felt Strong today
[ul]
[li]Bench Press
[/li]5 x 225lbs, 5 x 250lbs, 5 x 275lbs
[li]Pull-ups
[/li]2 x 10
[li]Barbell Row
[/li]10 x 135lbs, 10 x 155lbs
[li]Dumbell Shoulder Press
[/li]2 x 10 @ 45lbs each arm
[li]Curls
[/li]2 x 10 @ 45lbs each arm
[li]Skull Crushers
[/li]2 x 10 @ 70lbs
[/ul]
Not a bad day at all
During tempo should I be running with sprinting form, ex. high knees, on balls of feet?
yes, but dont push it, emphasize form so your body remembers it.
February 7 , 2008 (yesterday)
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers, carioca, etc
[li]Tempo @ 75% (+) = 30 sec rest
[/li]100+100+100+100++
100+100+100+100+100+++
100+100+100+100+
[li]Cool Down
[/li]400m jog, static stretching
[li]Sit-ups
[/li]6 sets of 30
[/ul]
The runs were a challenge, but I felt great afterwards. I tried to do some sit-ups between sets but anytime I would lie on the ground I couldn’t seem to catch my breath. I almost had to walk briskly/jog between sets just to keep my breath. Whats that about?
means your out of shape
February 8, 2008
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers, carioca etc
[li]Strides
[/li]80+80+80
[li]Speed Work
[/li]5 x 10m
5 x 20m
[/ul]
no weights today
February 9, 2008
[ul]
[li]Dynamic Warm-up
[/li]440 yard jog, high knees, butt-kickers, carioca, etc
[li]Tempo @ 70% (measured in yards) (+) = 30 sec rest
[/li]110+110+110+110+++
110+110+110+110+++
110+110+110+110++
[li]Sit-ups
[/li]5 sets of 40 reps
[/ul]
I finished my second week of training and I very pleased overall. I feel very motivated right now and hopefully this feeling continues. Can’t wait til Monday.
Triple Post
Triple Post
I think I should start adding more information to my journal entries. The different tracks I use could effect my times.
February 11, 2008
Speed Work
Track: East Literature High School
Temp: Cold
Time: 6:30PM
[ul]
[li]Dynamic Warm-up
[/li]800m Jog, high knees, butt-kickers, etc
[li]Strides
[/li]80+80+80+80 @ 80-85%
[li]Speed work
[/li]5 x 10m (1.87s, 1.82s, 1.83s, 1.80s, 1.85s) 1min rest btw reps
2min rest
5 x 10m (1.75s, 1.65s, 1.75s, 1.80s, 1.62s) 1 min rest btw reps
2 min rest
1 x 20m (3.01s)
[/ul]
It was very cold today, so it took some time for me to get warm. During my second set of 10m runs I was feeling awesome. Also during my 20m run, somehow I rolled my ankle. Its been bothering me for the last couple of weeks, but it hasn’t been bad. I planned on doing some 30m runs, but I decided to cut the session short.
Weights
Gym: YMCA
Time: 8:15PM
[ul]
[li]Bench Press
[/li]10 x 135lbs, 10 x 185lbs, 11 x 225lbs, 10 x 225lbs
[li]Pull-ups
[/li]3 x 10
[li]Incline Dumbell Press
[/li]3 x 10 @ 65lbs each arm
[li]Barbell Row
[/li]3 x 10 @ 135lbs
[li]Dumbell Shrugs
[/li]10 x 80lbs each arm
[li]Abs
[/li]5 x 30 sit-ups
[/ul]
Good Workout
February 16, 2008
Tempo
Track: Stratford soccer field
Temp: 53’F
Time: 2:30PM
[ul]
[li]Dynamic Warm-up
[/li]400m jog. high knees, butt-kickers, carioca, etc
[li]Tempo + = 30sec rest
[/li]100+100+100+
100+100+100+
200+100+100++
200+100+100++
100+100+100+
100+100+100+
[li]Cool-down
[/li]Jog, static stretching
[/ul]
This workout was freakin hard man. Can’t wait til the next one 
Weights
Gym: YMCA
Time: 4:00
[ul]
[li]Bench Press
[/li]10 x 185lbs, 8 x 205lbs, 10 x 225lbs, 3 x 275lbs
[li]Pull-ups
[/li]3 x 10
[li]Incline Bench
[/li]10 x 135lbs, 10 x 185lbs, 6 x 205lbs, 5 x 185lbs
[li]Barbell Rows
[/li]10 x 135lbs, 10 x 160lbs, 10 x 160lbs
[li]Shrugs
[/li]3 x 10 @ 65kbs each arm
[li]Barbell Curls
[/li]10 x 65lbs, 2 x10 @ 95lbs
[li]Skull Crushers
[/li]3 x 10 x 80lbs
[/ul]
I think its bout time i ditch the bodybuiding stuff
February 18 2008
Speed Work
Track: East lit
Temp: Very cold
Time: 5:00PM
[ul]
[li]Dynamic Warm-up
[/li]600m jog, High knees, butt-kickers
[li]Strides
[/li]80+80+80
[li]Speed work
[/li]6 x 10m
2 x 30
1 x 60m
[li]Cool-down
[/li]400m jog
[li]Stretching
[/li]20 min static
[li]Ab work
[/li]6 x 30 reps
[/ul]
February 19, 2008
Tempo
Track: Vanderbilt
Temp: 46’ F
Time: 10:00PM
[ul]
[li]Dynamic Warm-up
[/li]600m jog, high knees, butt-kickers, etc
[li]Tempo
[/li]100+100+100+100++
100+100++
100+100+100+100+
[li]Cool-Down
[/li]400m jog, static stretching
[li]Abs
[/li]6 sets of 30 reps
[/ul]
Damn! Tempo is hard for me. This being outta shape stuff isn’t working anymore.
Keep at it, you’re fitness levels will improve with consistency in your training.
February 21, 2008
Tempo
Track: East Lit
Temp: 40’ F
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers
[li]Tempo
[/li]100+100+100+100++
200+200++
100+100+100+100+
[li]Cool-Down
[/li]400m jog, static stretching
[li]Abs Work
[/li]3 x 40
[/ul]
February 22, 2008
Speed Work
Track: East Lit
Temp: 41’ F
Time: 5:30PM
[ul]
[li]Dynamic Warm-up
[/li]600m jog, high knees, butt-kickers b-skips, etc…
[li]Strides
[/li]100+100+100+100+100+100
[li]Speed stuff
[/li]3 x 20m
3 x 30m
2 x 60m
[li]Cool-down
[/li]jog, static stretching
[/ul]
Wait til I get shape, its on then!!!
February 23, 2008
So I just finished up my fourth week of training and overall I’m happy with the way things are going. I’ve learned a wealth of info from this forum so far- I’m just mad I didn’t find CF.com sooner. These next four weeks I plan to get some more work down by bumping up the volume of my tempo since this would really help my general conditioning. And from what I’m told, this should help me the most in the 100m as a beginner. I really want to focus on my flexibility and my core strength as well. I’m going to add some light plyos on Wednesday or some mobility drills to have something to do between speed days. As for weights I’ll stick to what I’ve been doing for the next couple weeks and probably switch to some kind of max strength program for about 7 weeks. Anyways that’s all for now. I can’t wait to get back to work on Monday. I heard it supposed to be about 60’F +:cool:
Tempo
Track: East lit (infield)
Temp: 43’ F
Time: 5:00PM
[ul]
[li]Dynamic Warm-up
[/li]400m jog, high knees, butt-kickers, etc
[li]Tempo + = 30 sec rest
[/li]100+100+100+100++
100+100+100+100+++
100+100+100+100++
[li]Static Stretching
[/li]15 min
[/ul]