Thur 6/1- weight 187 stair hops 3-10single 2x2step 2x3step 2x4step ok hang clean 8-2 261 missed about half of them…didn’t feel too great running 4-30stand 5-90 w/~7min rests 30s were 3.75-3.9. 90s were 10.3,10.1,10.1,10.3,10.5 (no wind) short approach long jumps x5 then x4 easy popups left leg ok squat 2-5 365 ok split squat depth landings 3-6 ok bench press 2-5 225 ok Romanian deadlifts 1-5 225 1-5 275 ok
Fri 6/2 treadmill tempo 8x20sec 1x40sec 12mph3% w/ 30sec rests ok pullups 5-10 varying grips ok ab wheel 3-10 ok
Sun 6/4 stair hops 3-10single 2x2step 2x3step 2x4step not very good hang clean 8-2 261 garbage- missed most of them- left ankle hurt running 4-30stand 3-30block 3-40block 3-50stand standing 30s were around 3.8- best block was 4.30e(30m)5.33e(40m)- best 50 was 5.8(tired)10 bounds 6sets most were about 90’- felt ok 5bounds 4sets most were around 45’ squat 2-5 365 1-5 315narrow good- could’ve done more bench press1-5 225 1-5 230 ok
*could’ve done more weights today but I figured I had done enough overall work.
Mon 6/5 *tempo 6-100 2-200 1-100 good- done on the track pullups 6-10 varying grips good dragonfly abs 3-10 ok
*first tempo workout done on the track in a while
Wed 6/7 stair hops 3-10single 2x2step 2x3step 2x4step excellent hang clean 8-2 261 1-1 271 1-1 281 1-f 286 missed about half at 261 then got mad. pulled 286 high enough but timing was off- barely “got” 271 and 281 running 4-30stand 4-110 best 30 was 3.69h- 110s were 12.1,12.1,12.2,12.1- good posture- slight tailwind 10bounds x5 best was like 93’ squat 2-5 365 good but form was a little sloppy bench press 1-5 225 1-5 230 good
*Great workout. Don’t know why. Maybe it was the crushing EMS sessions I did at the end of my last mesocycle. Previous 110m PB was like 12.3 or 12.4 (when I was running 11.1fat).
Thur 6/8 treadmill tempo 8x20sec 1x40sec 12mph3% w/ 30sec rests ok pullups 6-10 varying grips ok dragonfly abs 3-10 ok
Sat 6/10 stair hops 3-10single 3x2step 2x3step 2x4step ok hang snatch 6-2 135 1-2 145 2-2 155 ok- haven’t done these in a while running 4-30 8-30block 2-50 1-60 best 30 was like 3.72- blocks- several 4.4 then 4.32, 4.31, 4.30…best block was 4.30e (best start ever?)- 50(5.79,5.75)- 60(6.75)- tailwinds- best 30m I got a good hand flick and also kept my hips in line- most of my other 4.3 starts were with hips down but with conservative 1st step 5 bounds from stand x4 best was 46’ something 10 bounds from 7 step approach x5 best was about 105’ (32m) squat 2-6 365 1-5 315narrow tough- spent a lot of energy on the track Bench press 1-5 225 1-5 235 ok
*one of my block starts was excellent…i’ll take that any day…but overall my starts are somewhat inconsistent
Sun 6/11 abdominals- various 500reps ok tempo runs 8-100 1-200 1-100 on track- good pullups 6-10 varying grips ok isometric abs 2-20sec ok abdominals- various 500reps ok
Tue 6/13 stair hops 3-10single 3x2step 2x3step 2x4step good hang clean 8-2 266 good- got about 60% of them- felt heavy but I got good pulls on them running 4-30 4-120 best 30 was 3.59- 120s were 13.1,13.1,13.3,13.4- pretty good considering my hip flexors and abs were shot from all the ab work I started doing- ran out of power on the last 2- ended up taking a few extra strides 10 bounds from stand x5 best was 91’-92’- pretty good squat 2-5 365 1-5 315narrow ok bench press 2-5 235 tough abdominals- various 500reps tough- tired
*Almost no wind today.
Doing about everything I can here. Pretty good workout especially considering my abs and especially hip flexors were really sore from all the ab work I started doing. Most of my runs felt fast...too fast to think about technical issues.
If there's anything else I should be doing, chime in. The only thing that's not going well is bodyweight which is about 188. I will probably race at like 185 so that's not too bad.
I will be interested to see what I can run. All of these runs are by myself. Put me next to some humanoids and a FAT system and I usually run a faster FAT time in a meet than I can run hand-time in training. It's hard to even find any FAT timed meets in the summer if you're not running 10.40 or better.
Wed 6/14 abdominals- various 1000reps tough tempo runs 8-100 1-200 1-100 ok- on track- left ankle hurt/tired pullups 6-10 varying grips ok
Thur 6/15
Much needed rest
Fri 6/16
chiropractor stair hops 3-10single 3x2step 2x3step 2x4step ok hang clean 8-2 266 garbage- missed most of them- still got good pulls running 5-30 8-30block 3-50 best 30 was 3.69h- blocks were all around 4.30e- best was 4.28- 50s were all 5.7- not much wind 10 bounds from 7 steps x5 all were good- best was ~109’6" (~33.3m) squat 2-5 365 1-5 315narrow redundant Bench press 2-5 230 ok abdominals- various 500reps ok
Sat 6/17 tempo runs 8-100 1-200 1-100 ok- on track- left ankle hurt/tired pullups 5-10 varying grips ok abdominals- various 500reps tough abdominals- various 500reps tough
Mon 6/19 stair hops 3-10single 3x2step 2x3step 2x4step ok hang clean 10-2 266 garbage- missed nearly all of them running 5-30 1-50 3-140 you know it’s a bad day when you stumble twice in warmup runs- best 30 was like 3.8- 50 was 5.9- 140s were 15.6,15.7,15.7- just had no power today standing triple jumps x5 ok- best was like 27’ something squat 1-5 365 1-5 385you can’t force speed- but you can force weights… Bench press 2-5 235 fairly difficult Romanian deadlifts 2-5 315 ok hanging leg raise toe touch 4-6 ok
Runs were garbage today. I was about .2 off pace to 50 so you know the 140s would suck. Not pleased. Oh well, what can you do? I did a bit more in the weight room because my cleans & track work were crap.
Tue 6/20 treadmill tempo 9x20sec 1x40sec 12mph3% w/ 30sec rests ok pullups 5-10 varying grip- ok abdominals- various 500reps good
Wed 6/21 stair hops 3-10single 3x2step 2x3step 2x4step good hang clean 1-2 265 7-2 255 1-2 265 missed all at 265 and made about half at 255
running 5-30 4-30block 60,70,60,60 best 30 was 3.75- best blocks were 4.33- then thunderstorm/long rest- went back out to do 60s but lighting was pretty bad so I ran them with 2-3min rests into slight headwind- 7.5, 8.1,7.1,7.1 strength endurance 5-50step high knees about 1min rests-ok jumps in place 3-10 ok squat 2-5 365 1-5 315narrow good- low back hurt a bit Bench press 2-5 235 ok abdominals- various 500reps ok
Fri 6/23 treadmill tempo 9x20sec 1x40sec 12mph3% w/ 30sec rests ok pullups 5-10 varying grips ok dragonfly abs 3-10 ok
I usually do some light hops and heavy cleans before I run. I feel that this is a good warmup for my sprints and I run better when doing so. The order of all exercises here is the order that I perform them.
I do heavy weights on the cleans because it is a good indicator of how prepared I am for the rest of the day. I don’t really care about “catching form”. I care more about pulling. If I am fresh and pull correctly, I will make the weight. If I have an error in my pull, I will miss. Who cares about the catch? I don’t understand why people put so much focus on it. I’ll worry about catching 100% of the lifts when I enter a weightlifting competition.
Why not just perform power pulls then?
I agree the catch isnt as important as the other areas of the power clean, but if you don’t care about catching why bother, it will reduce chance of injury and let you concentrate on the part you feel is most important.
stair hops 3-10single 3x2step 2x3step 2x4step ok hang clean 6-2 255 1-1 265 1-f 275 1-1 275 1-1 285missed some at 255 then went up and got a good one at 285- could’ve went to 290 maybe but I didn’t want to waste too much energy running 5-30 1-60 2-150 best 30 was 3.72h- 60 was 6.8(7min rest) 150s were 16.4 (16min rest)16.8- rain, slight tailwind 10 bounds from stand x3 best was like 90’- tired- shouldn’t have done these strength endurance 2-50step high knees w/ 30sec rest ok squat 2-5 365 1-5 315narrow good bench press 2-5 235 ok ab wheel 3-15 ok
Note: Standing in the rain for 15minutes is not a good idea for a rest period between 150s. 150s were done on straightaway the whole way from a standing start.
Training has gone pretty well. We shall see what I run this Saturday at USATF East Regional.
Mon 6/26 tempo runs 9-100 1-200 ok- on track pullups 5-10 varying grips ok abdominals- various 500reps ok
Tue 6/27 abdominals- various 500reps ok
Wed 6/28 snatch warmup, 1-2 155 1-2f 165 a bit rusty abdominals- various 250reps ok snatch 1-2 155 better explosion this time abdominals- various 250reps ok eccentric jacknife abs 1-10 ok
Thur 6/29 blocks 4-30m ok abdominals- various 500reps ok pullups 3-10 ok
Sat 7/1 100m 11.40 +0.7 7.40 to 60m and 4.00 to 100- garbage 200m 23.49 poor effort- wasn’t warmed up properly- ran a decent turn but that was it
Got an awful start but was ok after that. Probably should’ve run 11.2 with a better start. I’m considering just focusing on start & accel work for a long time. Running a 7.4 to 60 just isn’t going to get it done. Hell I ran 7.25 with a stumble indoors with virtually no running or blocks in my program. Same deal with an 11.11 in April. This isn’t the first year this has happened… Maybe I don’t put enough weight into mental focus and drive at some of these races?
Edit: Come to think of it. I don’t think I’ve ever ran well at a meet (regardless of my training) when my team or one of my old teammates wasn’t there… http://mortworld.com/summer06/mortUSATF.zip
Mon 7/3 running 5-30 8-30m blocks 1-50m best 30 was like 3.75- blocks were video recorded- looks like I’m not coming up high enough in the set position- 5.8 for the 50m(tired w/ tailwind) snatch 6-3 145 good squat 3-4 350 awful- wanted to do 5reps but could only do 4- guess I can’t even take 8 days off from squatting Romanian deadlifts 3-4 315 not too hard bench press 3-5 225 ok eccentric jacknife abs 1-10 ok
What did you end up running at the regional meet? Are you going to Keystone games? I am thinking about entering and doing the open division so I can hopefully see where I am and get some decent comp.
See post #10. I ran 11.40 and wasn’t very happy. If I got a better start I would’ve run a high 11.2x probably. I gotta do something with my start…
I am running Keystone games. I think 3 of the guys who run or ran for our college might run the 100. So it should be good comp depending on what condition everyone is in (which may not be that good )
Note: I am still training. I will post a backlog if I ever put in a good run.
I am going to switch my feet in the blocks. I tried it for 2 sessions and was able to hit 4.28 & 4.29 to 30m on both occasions which is just as good as the ‘old way’. It still feels a bit weird but I think it will be faster once I am more comfortable with it.
Today I lifted. snatch 5x2 162, squat 4x3 400, heavy ghr 4x3, bp 4x3. My snatches were crap because my low back is a bit tired from all the squatting and deadlifting movements I have been doing recently. I backed off on the snatches and eliminated any deadlifts today due to the fatigue.
Hm… Was it just a bad day or has this been a consistent thing? What have you done different in your training?
Perhaps lack of speed volume or your lower body is not strong enough.
I haven’t run within about 5% of my PB in any sprint since August. Maybe I do need more volume, I’m only sprinting 3x/week. Training 6x/week 1hr-2.5hrs per day.
Ah the “funny” part is I gave them a reduced and severely altered version of what I have been doing under said guidance. I think it can work with major modifications. We will find out.
When I start training myself again I’m going off the deep end. Autoregulation to the max.
I did PR in the first month under guidance by about 25lbs in the squat (450). However after 2-3months of “very taxing” workouts I am back down to like 415.
I did a bit more in the weight room because my cleans & track work were crap.
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