I would add some static (iso) work into the program.
Do you mean planks, side bridges, etc?
Yes…
What other static movements do you recommend?
Please don’t say wall sits coach…lol
I like some of barry ross ab45’s and obl45’s. Also we perform different movements on the gh machine etc.
Monday:
Bench Press 3x3
–superset 2x20 pushups
Barbell Row 3x6
Seated Military Press 3c6
Abs:
25 Roman Chair V ups
25 Straight Leg Raises
25 Hip Thrusts
25 Roman Chair V ups
30 second rest and repeat
2 sets total…damn those were painful!!
–Wide Grip Pullups x5
Workout felt great. My first bench was 185 at 3, and then I went down to 175, then 165…I should’ve started l165 and work up…I felt good after having 5 warm up sets so I wanted to go at 185.
Tuesday:
Practiced in my school’s hallways…I did my own thing though…
Seagrave warmup
4x30
6x60
Joined in and did drills with the team after I finished…
After that, I raced against 5 guys…it was about 55-60m sprint…I went 3-2…and those two losses were because of leaning…
Gym:
Squats 3x3
–superset with Jump Squats 3x8
RDLs 3x4
Hanging Leg Raise 4x12
Hanging Knee Raise 4x10
Also, I forgot to mention that I am going to lower my carb intake and start cutting down so I can lower my BF% as well as because the season begins Sunday.
Make sure you lower your carb intake primarily on non-training days. I have seen many people try to lose weight and end up not eating enough on high intensity days therefore feeling like shit while training.
Damn…it’ll feel like a journey going down to <10% and probably 155-160 now since you say that…lol
Point taken…I only got rid of the white rice that I eat twice a day (lunch and dinner), which is where most of my carbs come from…white rice isn’t good anyway.
Thursday:
Track:
3x30
2x200
-1 300 turned 200
1x100
Gym:
Incline Bench Press 3x3
Wide Grip Lat Pulldown 3x4
Barbell Curl 3x4
French Curls 3x4
–superset with Weighted Chair Dips 3x20
Abs:
Rope Crunch 4x20 slow
Decline V Ups 4x20,16,15,10
hope you had a good thanksgiving too. if your not that experienced in the 4 then I would deff stick to the 55 and 300. this is my first 600, I have run the 500 before and I can imagine the 600 might be a little long for you at this point in the season but deff try one before your done with the year. cleans help me but I like the snatch better, they both help a bunch. that being said, don’t stop squats and rdl’s those are very important lifts if not more important to a sprinter imho.
Friday:
Squats 3x3
–superset w/ Jump Squats 3x8
RDLs 3x4
Decline Twists 4x25,15,15,15
Weighted Situps 4x15
Saturday:
Well…tomorrow is the meet!! I’m so pumped up!!
I’m gonna do the 55m and the 600m. Updates tomorrow!!
Wish me a great opening meet!!
good luck!
let us know how it goes.
Sunday:
Meet. I ran the 55m…the 600 and the 55 were going on at the same time…so it was one or the other…
I was pumped up for the 55m and I floored it at 8.00 flat…not my best performance because you all know my 60 is 7.9…My 55 is definitely around the 7.6-7.7 range…late acceleration and I guess not great form…I wasnt paying attention because it was an actual race and practice…everything just goes quicker…well that’s life…1st meet nothing to fuss over…
Monday:
Back to school after a 4 day weekend…Afterschool classes and then SAT Prep…then gym…
Bench Press 3x2
Seated Military Press 3x2
One Arm DB Row 3x2
Abs
Hanging Leg Raise 4x12
–superset Hanging Knee Raise 4x10
Tuesday:
Track:
Seagrave Warmup
2x30
2x60
1x150
Gym:
Squats 3x2 (stayed at the bottom for 3-5 seconds then exploded up)
–Squat Jumps 3x8
RDLs 3x2,2,1
Abs:
Side Bridges 4x15
Wednesday:
Seagrave Warmup
3x100
3x200
–Used my spikes for the first time today…they felt so light…I didnt even feel it besides the spikes clamping onto the track…felt great…
Thursday:
Incline Bench Press 3x2
Wide Grip Pulldown 3x2
French Curl 3x2
–superset with Ped Dips 3x11 (PR!! I CAN DO 11 DIPS NOW!! :D)
Abs:
4x20 Rope Crunch (15 sec rest between sets)
4x20 Decline V Ups (30-45 seconds rest)
Damn they hurt…
Friday:
Squats 3x2
RDLs 3x2
Abs:
Decline Trunk Twists 4x25,25,25,13
Weighted Decline Situps 4x15
Saturday:
SAT…2nd and last time…I did way better on the math and writing…reading was still a bitch…too many things to read…too little time to answer all the questions…
It was my friend’s 18th birthday so we all celebrated at the hookah lounge…Yeah, I smoke hookah but occasionally…not frequently during the season though…my next meet will be in 2 weeks!!
I missed Saturdays meet because of the SAT. And Friday’s meet is a Distance Meet…so my next meet is the 28th…
Sunday:
While I was waiting for my friends at the park…
Wide Grip Pullups 5x5,5,5,4,3
–superset with Chinups 5x5,5,5,5,4
Dips 4x15,15,30,30
Pushups 2x15
Then proceeded to play about 2 hours of football. Had a few tackles and touchdowns.
Afterwards we wrestled…I had a few takedowns and pins.
My friend got info that we can train at the indoor track where we have meets on Tuesdays and Thursdays. Only catch is we have to pay $5 to enter…I definitely would invest in that no doubt. I have to get used to the feel of the indoor track anyway.