Well, the video’s up. Please look at it and give me some input
http://www.charliefrancis.com/community/showthread.php?p=84778#post84778
Yesterday (Saturday, 4/2) I did some bodyweight circuit stuff while watching MSU fall apart in the second half:( Too bad, I wanted them to win it all. Anyways, I did pushups, abs, bridges, planks, side leans, and bodyweight squats for 4 rotations. Total volume for the whole thing would be about 100 pushups, 250 abs, 4 minutes each of bridges, planks, and side leans, and then about 50 bodyweight squats. Just enough to work the muscles, cuz I didn’t wanna fatigue myself so I’m fresh this week.
EDIT: Since this is a new page in the journal, just wanted to post that my hurdle video is up here http://www.charliefrancis.com/community/showthread.php?p=84778#post84778 and I’d appreciate all input.
4/4
Well first day back to school since spring break, and I was pretty lethargic and sluggish cuz I couldnt go to sleep. This time change is messing with my biological clock, and so I got maybe 4 hours of total sleep Sunday night. Weightlifting in the morning for football also started again, and in a way that’s helpful cuz I’m working out with my teammates now and it’s easier to get motivated. At track in the afternoon, I tried to convince our coach that we need a technical hurdle day so we can make sure we have our three-steps down (this was the head coach, cuz as usual our hurdle coach wasnt there), but instead he insisted we go run hills with the sprinters, which was complete BS. Anyways, we have a shorter practice week cuz the meet’s on Wednesday (we had to move it up a day cuz we’ve got people going to Arcadia on Fri/Sat and the other school is sending a squad to the Penn Relays or something like that), so today was the only hard day before the meet. I just wish it hadnt been wasted on hills, however I did squeeze in some technique stuff at the end of the day.
AM Weightlifting 6:00 - 7:30
1/2 mile jog
Barbell Curls 4x8 SS
Dips 4x8 SS
Side Raises 3x8 SS
Power Clean 4x6
DB Bench Press 4x8 (with 4 negatives added to the end)
Stationary Jammer 3x8
Push Jerk 3x8
Ab Circuits
PM Track 3:00 - 4:45
1/2 mile jog
Agilites
Stretches
4x40yds
Hills (about 8 runs total, started at about 120m and moved down in distance each run until we got to about 40m, recovery was a walk back down the hill plus a couple minutes)
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
3x5 hurdles with an easy 5 step, emphasis on technique and form
Walked a lap cooldown
4/5
Today just too a lot out of me. I’m pissed cuz my track coach wouldnt let me skip football weightlifting this morning by excusing me, even though it’s the day before a meet, so I had to go. I ended up doing it all really light or not at all when I could, but it still sucked. Then, despite the fact taht I can now three step, my track coach kept me on JV!!! IWhat do I have to do to get on varsity around here? There are only three hurdlers on my team to begin with, and I’m the second best one. I just dont understand. Anyways, we have a meet tomorrow and I will three-step for at least the first half of the race, that’s my goal at least. I jist hope I’m not too fatigued when I run.
AM Weightlifting 6:00 - 7:30
Plyo Bow Jumps 8 total
Med Ball Throws 3x8 really light 1kg ball
Walking Lunges 4x4 each leg (tried to go light, but I’m still a bit sore)
Seated Cable Rows 3x8
Shoulder Shrugs 3x8
Core Circuits
PM Track 3:00 - 4:30
1/2 mile jog
Agilities
Stretches
Relay Exchanges, we got it right first time, (reminder: 19,21)
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
1xOver 4 hurdles at 5 step
2x2 over 2 hurdles with block start and three step
1x1 over 3 hurdles with block start and three step
Cool-Down Lap
just be patient. demolish the race tomorrow and you should get some attention. what is your fastest hurdlers time?
Thanks, but the weightlifting yesterday really f’ed me up. I was too sore from the lunges, since it was the first time we’ve done that excercise all year. I just kamikazed the race, but it wasnt too bad, it was kinda fun actually. However, the head coach is out of town next week adn the assistant head’s giving me a shot at varsity, so I’m just gonna do my best. The link to the results for today are here http://www.charliefrancis.com/community/showthread.php?p=85275#post85275
Note: To give an idea of how the liftnig affected us, our best sprinter (22.2 HT 200) was at weightlifting as well, and he dropped to a 23.9 today. So it was really bad.
4/7
Today I was just tired, but I’ll live. The coach was in a pissy mood so he wanted us to do 12x100m at full sprint with a walk back recovery, which is a BS workout to begin with, but even more idiotic the day after a meet. So me and the other 2 hurdlers revolted and just did a tempo session, while the sprinters were pansies and went along with what he said, even though it was obviuosly serving no benefit to anyone, and needless to say he was not happy, but we were’nt gonna ruin our recovery because he doesnt know what the hell he is doing. So tomorrow we’re having a hurdler only practice cuz we have school off. Hopefully I can get my form issues worked out, as well as working on the three step so I can get it during a race.
AM Weightlifting
1/2 mile jog
Barbell Curls 3x8 SS
Dips 3x8 SS
Side Raises 3x8 SS
Power Clean 4x4
Bench Press 3x8
DB Incline Bench Press 3x8
DB Push Jerk 3x8
Core Circuits
PM Track 3:00 - 4:00
1/2 mile jog
Agilites
Stretches
4x40yds
12x120yds (60-70%), (50yd walk for recovery)
Cool-Down, stretches
4/8
First of all, I’ve got some more videos of me hurdling form practice today here (should be 2nd post down) http://www.charliefrancis.com/community/showthread.php?p=85486#post85486 I’d appreciate all criticisms.
Practice today was long but good. I went over more than 100 hurdles including warm-up and I feel a lot more comfortable with them now. Hopefully that’ll pay off on Wednesday, cuz we’re going to track that’s perfect for setting a PR, it’s slightly downhill on the straight and the wind always comes in at your back, and I want to take advantage of that. I’ll do lower body lifting tonight, and then upper body tomorrow. Today, the focus was on everything hurdling including MaxV over hurdles, hurdle rythmn, technique and form.
PM Practice 1:30 - 4:30
1/2 mile jog
Agilites
Stretches
Hurdle Mobility
Leg Swings
Lead Leg Drills
Trail Leg Drills
1x50m buildup
2xFlying 20m (no hurdles)
5xFlying Sprints over 3 hurdles at intermediate heigh (36") and race spacing
1x40m (no hurdles)
1x60m over 6 hurdles at lowest height to work rythmn (race spacing)
1x50m over 5 hurdles at 2nd lowest height to work rythmn (race spacing)
4x30m over 3 hurdles at intermediate height to practice 3 step (1 step in)
10x4 hurdles at race height and spacing at a 5 step pace to practice form and technique
Cool-Down Lap
Note: Please don’t forget to take a look at the new stuff of me hurdling and tell me what you think (http://www.charliefrancis.com/community/showthread.php?p=85486#post85486 , 2nd post down). Thanks in advance!
Later that night (Friday night) I did squats, lunges, and depth jumps. I had planned on donig an upper body lift yesterday (Saturday) but I axed that when I found out that I was going out for my first wakeboarding session of the season today. I ended up trunking it in about 55 degree water, but it was still fun as hell. However, wakeboarding does take a bit out of you, and right now my back, shoulders, and arms are all pretty sore. It was well worth it though, and I guess it kind of replaces an upper body workout. Now I’m just gonna spend the rest of the day catching up on my homework :eek:
4/11
What a day. I stayed up until 1 in the morning doing homework, then I had to get up at 5 for football weightlifting. Then, my forearm has been twitching non-stop because the muscle was so tired from wakeboarding yesterday (holding onto a boat going 20mph for over an hour will do that to you). Good news though, I got my SAT scores back and I got a 2180, which is equal to about 1470 or so on the old scale. I went in cold turkey, so I’m considering taking it again, but it’s still a pretty good score so I dont know. Track was also a biatch, but it seems like I’ve regained the ability to kick in the last 100 of the 300IH race curing practice today, like I’ve found an extra gear or something, it’s pretty cool. One final note, the track meet was changed from Wednesday back to Thursday, so I have an extra day to work on hurdles. Yippee, now I just gotta get more sleep.
AM Weightlifting 6:00 - 7:45
Barbell Curls 3x8 SS
Dips 3x8 SS
Side Raises 3x8 SS
Power Clean 4x6
DB Bench 3x8 (with 4 negatives added on the end, ugh)
DB Incline Bench 3x8
Push Jerk 3x8
Barbell Bench 3x8
Medicine Ball Abs
Core Circuits
PM Track 3:00 - 4:45
1/2 mile jog
Agilites
Stretches
4x40yds
Lead Leg Drills
Trail Leg Drills
3x300 (the first 110m had 10 hurdles set up at 110HH height and spacing, so it’s like sprinting the high hurdle race and then running an extra 200 at the end) (Times: 52.1, 54.3, 52.9) (full recovery)
Cool-Down Lap
damn man your SAT score is good! 1470 on the old scale is almost near perfect! I scored 1080 when I took it, so you kicked my ass if you were to take the old one 
1470 is very nice! I didn’t score that high, and I still got into williams SAT II’s and AP’s saved me… plus being able to run fast.
GET MORE SLEEP, don’t you want to nail down the 3 steps?? Schoolwork is no excuse, I took 8 APs and I still got my 8 hours… get creative! especially with the high lifting load you’ve got going.
since your converted score is better than mine, i dont think youre correct :D.
Thanks everyone:) I guess it just comes naturally or something, now if only hurdling would come as naturally as test-taking that would make my life much easier, and less painful.
WRCortese, but you’re faster than me, so we’re even.
Kras, what’d you get on your SAT IIs and APs? As far as sleep, it wouldnt be so bad if I didnt have to wake up at 5 in the morning all the time, if I could sleep to regular time I would get at least 7 a night, but football will be the death of me.
Cockysprinter, whatever you say:)
4/12
Got a decent amount of sleep, about 6 and a half hours, so good news on that front. Now from the videos I posted some people pointed out to me that I take 9 steps to the first hurdle instead of 8. So today I worked on my starts, so I switched my feet in the blocks and went to the first hurdle. It felt really awkward, and I kept accidentally using my wrong arm out of the blocks and so I’d mess up my stride. Also, 8 steps to the 1st hurdle was a little tough for me to make, and my launch had to be pretty damn far (about 6 feet 4 inches, where in the past my launch is usually no more than 6 feet at the most) to make it. But I guess that’s good cuz it’ll help me to have less height over the hurdle and maybe it’ll be useful for 3 stepping. Anyways, tomorrow I’ll do that again and then see if I can three-step over 3 hurdles a couple of times. Now homework and sleep.
AM Weightlifting 6:00 - 7:30
1/2 mile jog
Plyo box Jumps 3x4 (ugh, I fell on one after getting my foot caught, it was pretty embarrasing)
Medicine Ball Throws 6x4
DB Split Snatch 3x6
Walking Lunges 4x6
Good Mornings 3x8
Pull-Ups 3x8
Shoulder Shrugs 3x8
Seated Cable Row 4x8
Core Circuits (with a ton of shoulder work added in)
PM Track 3:00 - 5:00
1/2 mile jog
Agilites
Stretches
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
6x5 Step Tempo Runs over 3 hurdles
2x10m block start without hurdles (right foot forward = weird)
2xblock start over hurdle at lowest height
2xblock start over hurdle at 2nd lowest height
2xblock start over hurdle at IH height
1xblock start over hurdle at race height
Cool-Down Lap
sorry but football blows. 5am? insane. it looks a pretty nice lift but pretty high volume! Makes me wonder if football off-season lifting (which I assume is going to be pretty heavy) is conducive to being in peak condition for speed performance.
I scored over 700 on 5 out of 6 SAT II’s, and got three 4’s and five 5’s on my APs. I only got a 1370 on my SATs.
6 SAT IIs? Damn, that’s a lot. I’m only taking 3.
4/13
Pretty good day, I had to get up early again for football but there was no lifting, just a meeting and some passing drills. Track was alright, and I’m getting better at taking 8 steps to the hurdle, but it’s still gonna be dicey tomorrow cuz sometimes I can make it over cleanly but other times I’m way too far away and I either have to kick it over or go around it (if I’m in practice, obviously I have to kick it over in a race). However, when I do clear the hurdle cleanly I noticed that I land waaay farther past the hurdle then I have in the past, making it much easier to three-step. I guess I’ll just have to see. Also, I’m super-pissed at both my coaches cuz after promising me that they were gonna give me a varsity shot, they’ve kept me down at JV, and since they’re both away from school there is nothing I can do about it. They moved me to the anchor of the 4x1 to try and keep my happy or something, but I really dont give a shit about JV races! Anyways, I’ll get a lot of sleep tonight and dominate tomorrow.
PM Track 3:00 - 5:00
1/2 mile jog
Agilities
Stretches
Relay Exchanges
Hurdle Mobility
Lead Leg Drills
Trail Leg Drills
5 Step Form Drills
6xBlock Start over 1 hurdle (8 Steps) into a stiff headwind
1xBlock Start over 2 hurdles (8 step, 3 step) into a stiff headwind
Cool-Down Lap
4/14
We had a meet today, and I was pleased overall with what I did. I still ran JV, but I’ve just given up on my coaches. I’ll just try and see if I can get the JV league championship for both the hurdle races. Here’s what happened at the meet http://www.charliefrancis.com/community/showthread.php?p=86096#post86096
4/15
They cancelled track practice for today to reward us for winning the meet yesterday and cuz a bunch of people set PRs, so I got the day off from that so I can be semi-fresh for tomorrow and a probable hurdle workout. I still had football weightlifting in the morning, but it wasnt that bad. Also, one of my friends whose a pole vaulter set a new school record in some pretty crappy conditions at 14"2’ (he woulda gone higher, but they had a tree overhanging the runway and so he couldnt go past a 5 step approach), so he’s going to Mt. Sac tomorrow in the seeded pole vault, so that’s pretty tight. I might go watch that, but most likely not cuz I’m really lazy.
AM Weightlifting 6:00 - 7:30
1/2 mile jog
Plyo Box Jumps 4x6
Medicine Ball Throws 6x4
Power Snatch 3x4
DB Front Squat 3x6 (ended with 85lb dumbbells, felt good)
Stiff-Legged DL 3x6
Pull-Ups 3x8
Seated Cable Rows 3x8
Shoulder Shrugs 3x8
Bench Press 3x10
Core Circuits
4/16
Good day today, I got to sleep in until 11:00, which felt godlike. Then I got up and went out and got a haircut and then went to track practice. I guess the only damper on the day is that the biatch at the barbershop screwed up my hair so now it looks like I’m wearing a freakin bowl on my head, but I’ll deal with it. Then I hopped the fence to my school’s track and was about to start warming up when out of nowhere this big ass black dude walks up to me. I’m just about ready to bolt when he tells me he’s security - which is new to me, I didnt know our school had huge black guys for security guards - and that he comes in on weekends to make sure nobody vandalizes our track/field (we have one of those new nike fieldturf fields). I managed to straighten things out and he said I could practice since I went to school there, but that in the future if he catches me jumping the fence he’ll report me to the school. So now I guess I either gotta get a key from my track coach or find somewhere else to practice on weekends. Today I just did pure speed work, but I did a lot of trail and lead leg drills in between runs, and my trail leg is feeling faster than ever, so that’s good.
PM Track 2:30 - 3:30
1/2 mile jog
Agilites
Stretches
Hurdle Mobility
Leg Swings
2x50yd buildups (warm-up)
Lead Leg Drills
Trail Leg Drills
6xFlying 30yds (30yd run in, about 3-5 minutes in between runs, so full recovery basically)
Cool-Down Lap
4/17
Restful day today, and again I got about 10 hours of sleep. The only physical ativity was some ab work, but it was pretty easy. Saw the dodgers sweep the padres, and I also ordered Brett MacFarlane’s Science of Hurdling and Speed, and that should be here by the end of the week. I also put my name on a list of used book dealers for Training for Speed, but I dunno if any copies will show up. Hope to hit it hard tomorrow and iron out the three-step so it starts becoming second nature and work on my lead leg a little more.