Just a few pre-season meets in may. The meat of the competitions are in june/july. The details are still up in the air right now, but so far I’m looking to run in 8 meets.
Still trying to find an extra series of 2-3 meets somewhere, plan a little trip.
In the past i’ve raced about 3-4 200’s in a season, so I’m looking to raise that up quite a bit, maybe up to 6. Want to hit that 21.x this year. 21.6 is my province’s record and 10.6 is the 100. Would like to break those this year.
Yesterday, first workout back
Hit the outdoor track for the first time this year felt great
warm-up
4 accels
2x250m
The 250’s felt pretty good, I took them out hard, and felt it on the last 50m pretty bad. This feels a lot easier indoors because of the turns it takes your mind off of the pain a little. Didn’t have a stopwatch unfortunately, but indoors I ran them in 30s flat and I took these out harder and died harder with a good tail wind on my back, so I’d venture a guess at 29.mid. Next time I’ll have a stopwatch to tell for sure.
Couple of standing broad jumps for testing, all at 3-3.1m in the sand pit.
Went to the gym and didnt do a whole lot
Hurdle mobility
Ab circuit
Stretch
You guys are still in school in July?
no, sorry, my outdoor season is separate from school, we don’t have collegiate outdoors in canada.
Good outdoor session today, first speed workout back, it felt great
afternoon session: 450m
8x15-20m accels from block, contrasted with isorobic starts
4x80m FEF
10x overhead shot toss, pb of 15.1m (a meter pb)
evening session
10x standing triple jumps
6x2 cleans
4x5 hamstring curls
Monday- Tempo 2x5x100m, with 50m walkback rest
Hurdle flexibility, abs circuit
Tuesday- 3x20m accels, 2x250m
3x10 squats
3x10 weighted hip thrusts
4x10 hip abduction
Today- Same as Monday
8x20m(total) accels contrasted with Isorobic starts
4x80m FEF
10x over head shot throws (15.4m pb)
30 min break (Travel to gym)
5x10 hurdle hops
4x3 Hang Snatch
3x5 Squat
Damn man my Isorobic is falling apart.
Amazing workout tonight. I’m really liking the 2 speed days vs 3 set up. My CNS was through the roof tonight.
6x20m blocks (felt great)
5xflying 40m from 40m gradual build up
10x overhead shot toss (hit a 15m without a toe board indoors this time)
4x5 hurdle hops
6x2 cleans (big pb on my last set, got 225lbs for 3 with decent form)
Tough day today:
warm up
3x20m accels
3x250m
Died so hard at the end of my last 250, dont even want to know how slow I ran it in.
3x10 squats (pushed up to 245 this week)
3x12 weighted hip thrusts
3x10 hip abduction
3x8 bench press
Wed:
Tempo 2x5x100m with 50m walks in between
Hurdle flexibility
Thursday:
8x20m accels from blocks contrasted with isorobic ( Felt great, although my groin has been tweaked a little bit, my rear block push off is exactly where I’d like it to be now)
4x80FEF
10xOverhead shot throw (3 @ 15.45m, all pb’s)
6x5 hurdle hops (@24")
3x5 squats @315lbs (had nothing left to give on the squats so called it off there)
Overall all, these sessions have been great. Speed feels easy, throws are improving every week, and my hurdle hops are getting faster ground contacts.
Another great workout:Upped the volume slightly for week 3 of this cycle
8x20m contrasted with isorobic (upped the resistance by 1)
5x flying 40m from a 40m run in
15xoverhead shot throw (8 over 16m, new pb of 16.17m)
8x5 hurdle hops @ 24"
6x2 cleans (185,205,225,225,225,225)
Sunny day couldnt ask for much more. Massive pb in the shot toss, almost a full meter without a toe board vs my 15.45m with a toe board. Its coming along nicely. I’m using the shot toss as a measure of CNS freshness, and so far the results have been outstanding. I’m hoping my speed is improving along with the throws. Only time will tell. If my shot throws keep coming along I may have to try out shot put for a competition or two.
You guys hate tempo, even CF has said several times how important tempo is - you need more then 2x5x100 that’s pre-gpp volume.
Yeah i do hate tempo. Actually I find it boring more then anything.
I understand your pain, I found longer reps to be easier. Instead of doing 20x100’s you could do 6x200 or 4x300 at a slightly faster pace. Also when doing 100’s you need to do 15-20 straight reps to get the tempo effect.
I’ll give it a shot. My buddy does 300’s and I was going to jump in to see how that felt.
Does wonders for increasing your strength.
Maybe your stamina…your toughness, work capacity or whatever…but the “strength” a la Hart is a misnomer.
If you say so…
Ok man…ask Charlie or Pfaff, they’d agree with you for sure.