Tue. Nov 2nd
Taking a low volume week, and starting to feel much better already
1x250m @ 32s
10min
1x200m @ 24s
3x8 bench press
Started benching again and my shoulder feels so much better. Time to rebuild my bench press back to where it was when I initially was before I hurt it.
3x8 declined shoulder press
Ice tub
Tue. Nov 2nd
Taking a low volume week, and starting to feel much better already
1x250m @ 32s
10min
1x200m @ 24s
3x8 bench press
Started benching again and my shoulder feels so much better. Time to rebuild my bench press back to where it was when I initially was before I hurt it.
3x8 declined shoulder press
Ice tub
Thurs. Nov 4th
2x15m falling start
2x20m 3pt
2x30m with 25lbs sled
3x20m block starts
Blocks need some good technical work
2x14 tuck jumps
1x6 vertical jumps on the mat (got 36.5" without cheating and 38" by cheating and bending my legs on the way down)
2x10 high knee bounds
3x3 cleans, a little warm up and 1 set at 205.
Thurs. Nov 4th
2x15m falling start
2x20m 3pt
2x30m with 25lbs sled
3x20m block starts
Blocks need some good technical work
2x14 tuck jumps
1x6 vertical jumps on the mat (got 36.5" without cheating and 38" by cheating and bending my legs on the way down)
2x10 high knee bounds
3x3 cleans, a little warm up and 1 set at 205.
Sun. Nov 7th
Interesting testing day today
Hit a new low weight of 182lbs. Which marks the end of my calorie deficient eating and am now raising to maintenance levels. I think that my calorie intake has been hampering my recovery times, so hopefully this will help things out. I’m going to raise the weekly average by 300cals/day, but put 600 cals on training days and keep current cals the same on off days. I’ll switch to this for the next 2 weeks and see how my weight responds and how my recovery is affected.
3x30m touchpad
3.85, 3.86,3.89
Pretty close to my personal best, probably physically better just technically worse. I find that when I go from block starts back to standing 4pt starts I tend to stumble slightly more. Nothing to worry about here, my 35m is good.
3xflying 30m
missed the first one, someone crossed the beam as I ran through
2.94s, 3s
I was pissed that the first one wasnt timed, it felt really good. The thing with me during testing is that fatigue starts to hit me after 3-4 reps, and I can feel it during the run. The 2nd and 3rd runs did not feel nearly as good as the first flying run. Anyway, I can only speculate. Last testing session my drop off was 0.06s, so I was probably fairly close to my previous best.
Ran a 200m indoor again: 22.83s,0.03s faster than last time
Tested 8 bound performance from a 10m run in ( a weak area of mine previously, so its good that I’m working on it). Did about 6 of these until performance dropped. Hit 25.5m, about a .7m personal best.
Did a couple easy sets of squats, even though I was fried, just wanted to hit the movement to prevent soreness next time.
I’m glad I had this testing session today, my first meet is in 2 weeks and this will hopefully help me prepare a little better. My last hard session was 10 days ago and since then I’ve taken half volume workouts. What I’ve found, time and time again, is that I perform the best after a 3-5 day taper period. Charlie was so right about the taper periods of lower level athletes. It amazes me, no matter how loaded my body gets under stress, it really doesnt take as long as I think to bounce back. I think this speaks to the amazing capabilities of the human body. Although I dont push it too far down, I’ve got to keep this in mind.
Seeing as 2 thursdays ago was my last hard workout, had a bad workout on sunday and cut that volume in half and was feeling good by tuesday again, thats about the 5 day mark. Although I still felt good after that period, its probably getting out of the optimal range. Although its probably not awful to allow that to happen between training cycles, its an important consideration for performance.
-My calories are back to maintenance which will help overall adaptation
-3-5 day tapers are optimal for me depending on how loaded I am
Sun. Nov 7th
Interesting testing day today
Hit a new low weight of 182lbs. Which marks the end of my calorie deficient eating and am now raising to maintenance levels. I think that my calorie intake has been hampering my recovery times, so hopefully this will help things out. I’m going to raise the weekly average by 300cals/day, but put 600 cals on training days and keep current cals the same on off days. I’ll switch to this for the next 2 weeks and see how my weight responds and how my recovery is affected.
3x30m touchpad
3.85, 3.86,3.89
Pretty close to my personal best, probably physically better just technically worse. I find that when I go from block starts back to standing 4pt starts I tend to stumble slightly more. Nothing to worry about here, my 35m is good.
3xflying 30m
missed the first one, someone crossed the beam as I ran through
2.94s, 3s
I was pissed that the first one wasnt timed, it felt really good. The thing with me during testing is that fatigue starts to hit me after 3-4 reps, and I can feel it during the run. The 2nd and 3rd runs did not feel nearly as good as the first flying run. Anyway, I can only speculate. Last testing session my drop off was 0.06s, so I was probably fairly close to my previous best.
Ran a 200m indoor again: 22.83s,0.03s faster than last time
Tested 8 bound performance from a 10m run in ( a weak area of mine previously, so its good that I’m working on it). Did about 6 of these until performance dropped. Hit 25.5m, about a .7m personal best.
Did a couple easy sets of squats, even though I was fried, just wanted to hit the movement to prevent soreness next time.
I’m glad I had this testing session today, my first meet is in 2 weeks and this will hopefully help me prepare a little better. My last hard session was 10 days ago and since then I’ve taken half volume workouts. What I’ve found, time and time again, is that I perform the best after a 3-5 day taper period. Charlie was so right about the taper periods of lower level athletes. It amazes me, no matter how loaded my body gets under stress, it really doesnt take as long as I think to bounce back. I think this speaks to the amazing capabilities of the human body. Although I dont push it too far down, I’ve got to keep this in mind.
Seeing as 2 thursdays ago was my last hard workout, had a bad workout on sunday and cut that volume in half and was feeling good by tuesday again, thats about the 5 day mark. Although I still felt good after that period, its probably getting out of the optimal range. Although its probably not awful to allow that to happen between training cycles, its an important consideration for performance.
-My calories are back to maintenance which will help overall adaptation
-3-5 day tapers are optimal for me depending on how loaded I am
Tues. Nov 9th
Split runs
5x flying 70m 1.5min rest
8min rest
4xflying 70m 1.5 min rest
This kind of workout I really hate. I’ve tried to talk to my coach about these and he wont seem to budge. This type of work is more alactic/Lactic and sort of short changes the CP system. I find the transfer really sucks to the 200m with this sort of work vs running 150-250m at high quality. I’m not making a huge fuss about it for now, because I’m not too worried about running 200’s and this day serves its purpose as a lower CNS day.
3x8 bench press
3x6 declined bench press
Tues. Nov 9th
Split runs
5x flying 70m 1.5min rest
8min rest
4xflying 70m 1.5 min rest
This kind of workout I really hate. I’ve tried to talk to my coach about these and he wont seem to budge. This type of work is more alactic/Lactic and sort of short changes the CP system. I find the transfer really sucks to the 200m with this sort of work vs running 150-250m at high quality. I’m not making a huge fuss about it for now, because I’m not too worried about running 200’s and this day serves its purpose as a lower CNS day.
3x8 bench press
3x6 declined bench press
thursday nov 11
2x15m falling start
3x20m 3pt
2x30m 20lb sled
2x50m 10lb sled
4x30m blocks
A couple of 53inch box jumps
5x3 cleans
thursday nov 11
2x15m falling start
3x20m 3pt
2x30m 20lb sled
2x50m 10lb sled
4x30m blocks
A couple of 53inch box jumps
5x3 cleans
Hey AthleticCoach,
The messaging system hasnt been working for me for the past few days. Send me an email: syrus2001@hotmail.com
Hey AthleticCoach,
The messaging system hasnt been working for me for the past few days. Send me an email: syrus2001@hotmail.com
Sun. Nov 14th
6x flying 30m from a gradual accel
4x20m heads up starts
They felt weird, had to get my head out of my ass.
1x180m
4x3 squats
First day were plyos are now on maintenance, so finally able to devote some amount of energy to lifting.
Sun. Nov 14th
6x flying 30m from a gradual accel
4x20m heads up starts
They felt weird, had to get my head out of my ass.
1x180m
4x3 squats
First day where plyos are now on maintenance, so finally able to devote some amount of energy to lifting.
Tue Nov. 16th
4xflying 70m split runs with 3 mins break
1x120m
3x8 bench press
3x6 declined shoulder press
Easy session, leading into our first competition this saturday. Still too early to make any predictions, we’ll see how the meet goes.
Tue Nov. 16th
4xflying 70m split runs with 3 mins break
1x120m
3x8 bench press
3x6 declined shoulder press
Easy session, leading into our first competition this saturday. Still too early to make any predictions, we’ll see how the meet goes.
3x15m 3pt
2x20m 4pt
2x30m sled sprints
4x block starts
2 sets of easy cleans
I had a massage earlier today, and had dead legs a little bit. I thought it wouldnt be too bad since this session wasnt too stressful and I’ll be nice and loose on Saturday. First race of the year.
3x15m 3pt
2x20m 4pt
2x30m sled sprints
4x block starts
2 sets of easy cleans
I had a massage earlier today, and had dead legs a little bit. I thought it wouldnt be too bad since this session wasnt too stressful and I’ll be nice and loose on Saturday. First race of the year.
Tues Nov. 23rd
Huge volume today
2x4x70m with 3 mins rest between reps and 8 between sets
2x120m with 5 mins rest
plyo circuit
2x14 ankle hops
2x14 tuck jumps
3x14 tuck forward
3x16 high knee bounds
2x12 large amplitude jumps
3x8 bench press
Ran a meet this past saturday, what a disaster. 7.24s in the heats, 7.13s in the final. My blocks completely flew out from under me in the heats, and in the final they held us forever I had a terrible reaction time and my start was a complete mess.
My coach did a recap on everyone’s performance based on our testing numbers. Adding the standing touchpad 30m and the flying 30m plus standard reaction time of .15s. Turns out that this is a valid measure to reasonably predict performance. For our team, the average was +/- 0.06s based on our best performances. There were a few outliers.
Mine was +0.27s, so there was definately some issues somewhere. And I’m certain it was my start. Slow reaction, plus messed up start = slow ass time. So I’ve got to put in a bit of technical work in order to get my time down to one of those times that are below my testing numbers prediction.
Tues Nov. 23rd
Huge volume today
2x4x70m with 3 mins rest between reps and 8 between sets
2x120m with 5 mins rest
plyo circuit
2x14 ankle hops
2x14 tuck jumps
3x14 tuck forward
3x16 high knee bounds
2x12 large amplitude jumps
3x8 bench press
Ran a meet this past saturday, what a disaster. 7.24s in the heats, 7.13s in the final. My blocks completely flew out from under me in the heats, and in the final they held us forever I had a terrible reaction time and my start was a complete mess.
My coach did a recap on everyone’s performance based on our testing numbers. Adding the standing touchpad 30m and the flying 30m plus standard reaction time of .15s. Turns out that this is a valid measure to reasonably predict performance. For our team, the average was +/- 0.06s based on our best performances. There were a few outliers.
Mine was +0.27s, so there was definately some issues somewhere. And I’m certain it was my start. Slow reaction, plus messed up start = slow ass time. So I’ve got to put in a bit of technical work in order to get my time down to one of those times that are below my testing numbers prediction.