They didnt feel all that powerful. There was a bunch of highschool kids at the track clouding the lanes and the starts were hit and miss. Didnt get a great chance to work on form.
4x flying 60m (from 40 run in)
Felt pretty good. Ran with the wind. Pretty significant wind. Had an odd time maintaining form after about 30-40m in to the fly zone. Wasnt sure if I felt my hamstring on the first one because I tried to push the speed after the 40 fly which I had previously been used to. So I relaxed and focused on staying tall on the last 20m of the fly. Felt much better and no hamstring problems.
3x5 overhead shot throw (17.80m, nearly a meter pb. All the throwers are envious of my big back toss now, lol). Nearly killed myself on one of them. I slipped and fell on my ass but threw the shot straight up in the air. All I could see was the shot heading straight for me and rolled out of the way just in time. I think all the adrenaline from almost dying contributed to my big overhead pb.
4x5 squats @ 355
Squats went real good. I’ve never been this strong ever.
Did about 15 low height depth jumps because I couldnt access the hurdles today.
I think the track stuff is coming along. I need a bit more focus on my block starts. Might lower the reps and drive out a little further to see how it feels.
Starts went really well. It was another cold day (6 celcius, or 43 F). The flying 60’s went alright. I timed the first two, 6.00s and 5.91s. Not too bad for a cold day. I found that I am still accelerating into the fly zone, so next day I’m going to work on accelerating more aggressively and hitting top speed before entering the zone.
For personal reference, my best flying 50m the year I ran my best 100m was 4.86s. So I already think I’m not too far off of that. With a bit of heat, a better accel zone I think I could be around the low 5.80’s. My goal for the end of this cycle will be to hit into the 5.70’s. Then I think I’ll be good for a decent 100m time.
15x overhead shot throws (17.6m furthest)
6x5 hurdle hops @ 33"
Couple sets of cleans. I was completely wiped. I think the additional starts and flying 60’s got to me because I couldn’t generate much bar height. I worked up to 2x245lbs and then my next set I failed an attempt at 245 and called it there.
26.9s and 27.1s. Had to run them indoor, not the best but it was raining outside. My outdoor times for my 250, were over a second faster so I figure it would be similar for 230. Indoor pb for the 230m. Good to see some progress.
3x10 squats @ 289
These squats have been progressing very well without very much volume. Can’t complain about that.
4x100m (flying 60m) 6.24, 6.15, 11.06 (did the full 100m), and 6.28
Ran indoors today which is why the times are considerably slower. The 100m starts around a corner, 20m straight, 30m corner, 30m straight and 20m corner.The corners are much rougher than usual 200m tracks too. Zaps the times a little bit. But overall pretty good. The first one, I slowed down before the line because a girl stepped onto the track. But the last time was a legitimate drop off.
15x8kg overhead medball throws
8x5 hurdle hops 33"
2x5 squats @ 335
The squats werent feeling all that great, I had tweaked my groin on sunday and it hasnt really been an issue, but the squats were hurting it so I stopped there.
Not the greatest workout today. On friday I moved apartments and got 5 hours of sleep thurs,fri and sat. Last night I went out drinking with an old friend from high school that I hadnt seen in 2 years.
This is very counter to what my usual schedule is like. Sleep 10 hours/day, do very little during the day, work on school and rarely drink. On top of that it was cold today. With all that being said, I took it easy volume wise and didnt push it. I want tuesday and thursday to be outstanding workouts so I’m going to get 10-12 hours sleep tonight and epsom salt bath.
4x20m isorobic starts
4x30m blocks
4x100m flying 60m (6.00s,6.05s,6.00s)
Just had zero pop on the fly’s today. Could feel that there was a gear missing.
3x5 overhead back throws with the shotput
skipped plyos for today
3x1 cleans @ 245, 4x6 @ 205
Overall, the sprints werent horrible with all things considered but they should be dipping into the 5.8s on thursday if all goes well.
Beautiful day, forgot how much harder it is to run SE outdoors vs indoors. These runs gased me. Personal best for me on the 150, considering these were done after the 230 i think I’ve got more in me.
squat warm up weights then
1x10 squats @ 275
Squats werent agreeing with my groin so I skipped them and did more hip thrusts instead.
Personally, I added the weighted hip thrusts just to try them out and they are awesome. Good for the overall development, not sure how they would be for low reps for strength.
I prefer squats for strength development.
I have a tough time with deads, keeping form is tough. My back gets murdered. Stiff legged deads completely mess me up for weeks, so I’d have to keep those in always.
Its mostly personal preference but for development hip thursts are great and squats for strength.
As mentioned earlier, most people think they have strong glutes, but they don’t. They believe this because they think that squats, deadlifts, and lunges are the best glute exercises, and they’ve spent years getting very strong at these. Even though they can make your glutes very sore, squatting, deadlifting, and lunging don’t strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don’t activate much glute in comparison to the exercises below.
If you studied glute activation like I have, you’d be blown away by the data. Most individual’s glutes contract harder during bodyweight glute activation exercises than from one-rep max squats and deadlifts.
This isn’t due to the fact that the individuals don’t know how to use their glutes or don’t adhere to proper exercise form. It’s due to the fact that biomechanically the glutes aren’t maximally involved in squatting, lunging, and deadlifting. They’re only maximally contracted from bent leg hip hyperextension exercises.
As soon as I got to the track today it started pouring so I went inside.
4x20m accels
3x100m (11.26s,11.16s,11.09s)
Speed felt good but my legs are pretty tight. Next week is my taper week and I’m looking forward to it.
4x5 8kg medball over head throws
9x5 hurdle hops
I skipped squats today because it was the first day my groin was actually feeling better so I didnt want to mess it up. Did a little extra volume on the throws and plyos to compensate.
My legs have been incredibly tight lately. I’m not sure if it related to training or what I’ve been doing outside of training but I’ve decided to take so extra precautions to help this out.
I’ve been icing my groin 3x/day and applying some voltaren anti inflammatory cream. This has been extremely effective.
Started supplementing with calcium/magnesium, 3 doses per day.
Contrast showers once a day. Started going full body vs local, which makes it much more difficult but more effective.
EMS session at low frequency high intensity and high frequency low intensity.
extra attention to stretching on tempo days, holding stretches for 30s instead of 10s.
Rolling out my hamstrings and glutes after tempo with a softball.
Its been a couple days since I’ve ramped up recovery on my muscle and its been working very well. My groin is healing and is nearly 100%.
Another aspect of my training that I need to iron out is my weight. In march at CIS championships I was 190lbs. I ran a 250m in 30.2s. A week later I binged a little and was up to 200lbs and then couldnt break 31s in the 250m until I went outside. It made a big difference. So then I got my diet straight and started supplementing with creatine to boost some of my lifts and maybe add some leg mass. Creatine makes me gain mad water weight. After 2 months, I’ve cut creatine, I think I peaked at 205lbs during that time period, and now im on my way down again. Back to 199lbs this morning after quitting creatine a couple of days ago. My goal is to be at 190-193 by comp season, which will probably make SE a little better along with speed as well. Comp season tends to melt the pounds off anyway.
I’ll start back soon, they wanted me to layoff. This outdoor season has been Ok, injuries can be a bitch. I have 2 more meets to my spring season before I open my summer season with 6-8 meets.
Yup Hand timed. From time to time I get some gates but that is rare.
My timing method:
Hold the stop watch in hand. Stand at whatever distance I’m running (100, 150 ect…). Timing is started first and then the run starts. Almost like a reaction to the beep of the stopwatch but since I know its coming the reaction isnt very long.
Once in a while a friend times me and I tell them to get first step instead just because it makes it more consistent when comparing to other times.
Not sure how accurate this method is (probably not very), but I have found that hand timing fly’s are not too bad.