This evening:
pc 2x3 225
squat 2x3 315
Quick eccentric RDL 2x4 135
4x Vsq MB throw with 9lb ball
4x BLV
Took it very easy because of some extra block tech work and this is actually my 16th week of training so I want to recupe as much as possible.
Also never mentioned Tuesday’s workout
2x30m
20 plyo contacts
2x30m
Got one video of a full 30 and it was the same number of frames as the one I took 4 weeks ago. But on that rep I regressed to all the same habits that added time, especially to my first step. I did do the run in a half a step less though(16 steps this time). Time after first step continues to be great (3.5) but the first step takes forever to get down.
Also tuesday:
hang clean 2x3
w/ alt leg bound
Hypercomplex/throw circuit
Just compared to the improvements I’ve made lately the first step on that run took .03-.06 longer. I guess that doesn’t necessarily mean that longer accels will be slower but judge for yourself… this is the one from 4 weeks ago. http://www.youtube.com/watch?v=3zWDCXXJ7OY
And I didn’t catch what you meant but I’ve been doing accels out to and beyond 30m for about 10 weeks now.
A little catching up to do:
Monday A:
4x(form run out of blocks, 35m block start)
B:
Safety Rack Squat 3x3
w/ 2x3e alt leg bound
Hypercomplex/throw complex 2x8
2x ab circuit
The college track is close for a month for painting… so I have a 40 minute drive to this dome complex… went there for the first time today and it should be just fine for me. $20 for the month.
I put it in because I feel my glutes firing more in this than anything else and at this weight it’s easy on my legs… that all could be a crock but weights are really in the back seat right now
Ok time for an update… training was identical to the last week I have posted for 2 additional weeks… followed by an unload and first week comp period this week:
Monday: 2x35m fly 250, 200, 100 95% (70/550)
Tuesday: 10 hurdle mobility w/ skips… 2xGS
Wednesday A: 2x20m sleds (35lb) 1x30m accel, 3x30m blocks (40/120)
Wednesday B: Full Squat 3x4 275, 2x3broad, DCRDL 3x3 185, 2x 3e alt leg bound, 2xcore circuit
Thursday: Dym flex, bench 3x3 225, muscle up x3,x2, 2x8 shoulder complex
Friday: full warmup, 4x(BLV, Vsquat, Fsquat), block tech checks
first meet today (Saturday):
55 prelim: 6.46 .04 PR and provo
55 finals: 6.44 …2nd place 6.7x
200 (200m flat track): 22.73 indoor PR by at least .2… 2nd place in the heat was 23.4x
So pretty nice to see the training investments paid off… first time hearing a gun or running with with other people since last year and was able to execute well… maybe even better than in training… I got out on everybody in both 55 heats and still felt like I had more in the tank if it weren’t for some hold ups in the meet schedule. Our track is “slow” too… they put a new mondo surface over top of the old facility’s track so it’s super soft.
Debating on my training/comp schedule the next few weeks… I’d like to go 6.3x to seal my place at NCAAs
One possibility: full meet this week for SE stimulus… cut back on SE during the week
Tues: accel/weights
Weds: remedial/tempo work and upper weights
Thurs: MaxV work, possibly one SE run
Fri: premeet
Sat: 55 prelims/finals, 4x2, 200
Other possibility: no meet this week… this would mean my next meet would be a relay meet and no prelim for the 55…
Tues: speed/weights
Weds: tempo and upper weights
Thurs: general strength work
Fri: MaxV/SE
Meet today: 6.52 in prelims and finals for the 55
22.75 in the 200
Good meet considering. I felt pretty lousy yesterday and last night with a head cold and didn’t get much sleep… felt flat today. The meet was at a 4 lane track with no track surface on the infield… so there was no where to get warmup runs in. Did not get out very well in either heat.
As for the 200, the straights on the track were 50-55 meters, so super tight curves… as a heavy sprinter the curves are my kryptonite in the first place… slapped the crap outta the guy to my outside and gashed my inside calf somehow… so very happy with the time lol…
Sprint medley pop off, lane 4: 22.5 handoff about 2/3 through the zone
Good day all around. It was a conference relay meet and got first in all these races so they’ll be gunnin for us come conference time. Got out like a rocket in the 55 but there was a false start… ugh. Second time around my first step landed a little in front of me and I played catch up until about 40-45… it was the first time really seein what kind of damage I could do with my top speed though and felt dynamite… second place ended up at 6.53. Wish there would have been prelims but this day taught me what cues I need for a consistent start…
Wish I could do that one day. Keep up the good work!