Well, like was said, shoot for within .5 of your 200m PB then hang on. That strategy works well if you’re running 35s compared to 45s but give it a shot. Taking it out slow never does any good.
And so I’ve learned. Now that I actually want to compete rather than just run it. I know my time wont qualify for the finals where those kids do 36s and 37s and 38s
Idk my indoor 200PR but I PR’d during the summer in my training 200s at 25.4 so I will try to go for a 26.2 in indoor and the last 100 is just maintenance.
Monday:
Gym:
Squats 4x10,8,6 (@225), 3 (@275) (hold 5 seconds on the bottom and explode)
RDLs 3x10
Incline Leg Raises 3x15
Hanging Leg Raises 3x8
Hanging Knee Raises 3x8
Countdown:
5 days until I’m 18!
I would get out hard for 100m then coast for about 50m then build and finish fast.
Thanks Pmoax.
Track (with spikes):
3x3x60
2x200
Tuesday:
Played football for 3 hours…was basically my recovery.
Bench Press 5 X 10, 8, 6, 5, 3
Incline DB Press 3 X 15
Machine Rear Delt Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Arm Running motion with DBs 4 X 4 (15 lbs, 10 second burst, 30 sec rest)
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
DB Shrugs 2x10,8
Hammer-Strength Standing Shrugs 3x10
Abs:
Incline Twists 3x15
–superset Incline Situps 3x15
Chair V Ups 4x20
Weighted Medicine Ball Situps 4x15
2x15 Leg Lifts
–superset with Leg Raises 2x10 with 10 second holds for last rep
those exercises looked good maybe some single leg squats ATG.
I would maybe think about upping your plyo volume since you can only get to the track so often. If need be your tempo can be kept on the treadmill as well.
Friday:
Gameday…big night tonight. It’s the Night of the Sprints.
Haven’t done much the past 2 days besides rest and stretch…no weights either because tonight’s the race.
Couldn’t train Wednesday for family reasons.
Now…HAPPY NEW YEAR FELLAS!
Time to start off the new year with a bang.
good luck bro!
Friday:
I ran the 300 as expected…we were only limited to one event today…sucked ass…or else I would’ve doubled on the 55/300 or 55/4x200. So the 300 it was…My teammate was in my heat, lol. It was a fun sprint. I led the first 200 meters then slowed down for 50 meters and drafted him then I sprinted the remainder and beat him by 0.2 seconds…
Final: 47.1 seconds
Not a bad start…I would’ve broke 46 if I wasn’t toying around with my teammate lol.
Saturday:
YESSS I’M FINALLY18!!
Monday:
Squats 4x10,8,6,3
RDLs 3x10
Good Mornings 3x10
Hypers 3x8
Bench Jumps 2x10…I have to find something higher than those benches at the gym…not much explosive work with these.
Treadmill:
2x20/40 on level 3 incline…
and then I got a major cramp on my right calf which I tried to stretch out and go back on the treadmill again…but it didnt go…so I had to call it unfortunately.
Abs
12 Incline Situps
12 Incline Twists
12 Leg Raises
x2
Im gonna keep with the coffee before workout since I’ve noticed I get more done and things are done better.
Tuesday:
Bench Press 4 X 10, 8, 5, 3 (I had a great spotter, burnt my ass out EARLY!!)
Machine Incline Press (using lat bar) 3 X 15
Machine Rear Delt Flyes 3 X 15
Straight-Arm-Front DB raises 3 X 10
Arm Running motion with DBs 4 X 4 (15 lbs, 10 second burst, 30 sec rest)
Dumbell Curls 3 X 15 (alternating arms)
Lat Pull Downs 3 X 10 (wide grip)
DB Shrugs 3x10
Plyo:
Drop Jump 2x5
–superset Depth Jump 2x5
Notes: These “New Year’s Resolution” people are wasting my time. Theyre running on the treadmill when I should be doing my sessions on it. They better run out of my gym in a week or so because I want to do my training sessions man!!
Besides that, I felt great and pumped!! Black coffee really helps my workouts!! 2 days of taking it, 2 days of goodness!!
Edit:
Home Abs
25 Sprinter Situps
25 V Ups
25 Toe Touches
25 Leg Lifts
x2, 120 sec rest between set.
Wednesdasy:
Did some relay practices with the team.
Ran 3 relay races around the school (~250m)
Teammates were talking shit about me so I decided to show off…did my max squat in front of them (350 as you guys know). Coach doubted me but now has more respect of me.
Then did some hurdle stuff in followed by ab work…
Monday there is going to be a 55m hurdle shuttle so Im gonna be a part of that team…and Wednesday is the first big race…the Millrose Trials…bringing my A game that day…
thanks for the kind words my man. good luck with the hurdles!
When I was in college (a VERY low-level DIII program) we always seemed to begin the season with some sort of jamboree-type thing that included a shuttle hurdle relay. As we were short of hurdlers and I was slightly more agile than the other sprinters, coach always put me in this relay. The result was always a groin pull that set me back 7-10 days. Take it easy!
wow you really get my hopes up my man!!
:rolleyes:
lol
Don’t worry. The new years resolution types won’t last long.
Thursday:
Squats 4x10,8,6,3
RDLs 3x10,10,8
GMs 3x10
Hypers 3x8
Plyos
Drop Jump 2x8
–superset with Depth Jump into 36" Box Jump 2x8
Abs
Incline Situps x 12
Incline Twists x12
Weighted Blast x12
x2
I forgot to add…tomorrow’s the City Business Plan Competition…and as always…you know me…
I haven’t come this far to lose…
I’m here to win…Success is my only option, failure’s not.
Wish me and my crew luck…we gotta make it to Nationals!!