On the Grind: My Endless Pursuit of Athletic Aspiration

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102

Thursday, 4-29-10

Warmup (light jog, hip mobility, dynamic stretch)

Extensive Tempo: 1200
100-100-100
100-100-100
100-100-100
100-100-100

BB Circuit: 5x, 27.5lb DB’s
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10

Plank/Side Plank - 2 x 30sec
Abs~100

Friday, 4-30-10

Warmup (1 Lap jog, activation work, dynamic flexibility, hip mobility, hurdle mobility, MB Throws, 2 x 10yds)

Accel Work: 380, track w/ flats
3 x 3 x 30yds, 5-6min imbetween sets
2 x 2 x 50yds, 6-7min imbetween sets

MB Throws w/ 12lb ball: 5 x OHB (15.5yd best), 5 x BLF (14yd best), 5 x Snatch Throw, 5 x Push Press Throw

Back Squats - 135 x 5, 225 x 5, 275 x 3, 3 x 5 w/ 315
Bench - 135 x 5, 185 x 3, 225 x 1, 245 x 4

Had to cut the workout short today because of a meeting I had to be at. I decided to start using the 12lb MB instead of the 8lb. I’m able to throw the 12lb MB a lot farther than when I first started doing MB Throws. I was only able to do a 12yd OHB, and now I’m up to 15.

103

Monday, 5-3-10

DELOAD WEEK

Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws, 2 x 10yds)

Accel Work: 190
3 x 30yds
2 x 50yds

MB Throws w/ 8lb - 5 x Snatch Throw, 5 x Push Press Throw

Back Squats - 135 x 5, 185 x 5, 3 x 5 w/ 225
Bench - 135 x 5, 3 x 5 w/ 185

Tuesday, 5-4-10
OFF

Wednesday, 5-5-10
OFF

Thursday, 5-6-10

Warmup (1 Lap Jog, hip mobility, activation work)

Hurdle Mobility - 10 x 8 Hurdles (lateral, hamstring, forward)

Extensive Tempo: 600yds
100-100-100
100-100-100

BB Circuit: 6x, 22.5lb DB’s
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10

Front/Side Planks - 2 x 30sec
ABS ~ 100

I haven’t been feeling the greatest lately with the weather changes. I’ve slept 10hrs per night every day this week, and still feel tired.

104

Friday, 5-7-10

Warmup (1 Lap Jog, hip mobility, hurdle mobility, activation work, sprint drills)

Accel Work:190
3 x 30yds
2 x 50yds

Back Squats - 135 x 8, 185 x 5, 225 x 5, 275 x 3, 315 x 1
Bench - 135 x 5, 155 x 5, 185 x 3, 225 x 1, 245 x 1
Pullup/Chinups - 4 x 8

Saturday, 5-8-10

Bootcamp competition stuff for my job, mainly low intensity conditioning.

Sunday, 5-9-10

Extended Warmup (1 Lap Jog, hip mobility, static stretch)

Hurdle Mobility - 8 x 8 Hurdles (side, skip, Hi-lo, etc)
Extensive Tempo - 2 x 6 x 60yds

BB Circuit: 8x
1). DB Lateral Raises - 10 x, 15’s
2). Rope Tricep Pressdown - 10 x, 42.5
3). EZ Bar Curls - 10 x, 40lbs

Front/Side Planks - 1 x 30sec
ABS ~ 150

This is the end of the deload week.

105

Testing Day 1, Monday 5-10-10

Sprints:
20yds - 2.63
30yds - 3.72
40yds - 4.75

MB Throws:
8lb OHB - 19yds
8lb BLF - 16yds
12lb OHB - 15.5yds
12lb BLF - 14yds

I’ve made some progress with the sprints, earlier this year I was running in the 4.9’s. Still not satisfied since I was running in the 4.5-4.6 range before my injury. I have made some progress with the MB throws as well, I was only throwing 17-18 with the 8lb earlier this year. I’m hoping I will break the 20yd mark when I get stronger with the OLs.

106

Thursday, 5-13-10

Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)

Intensive Tempo: 1000m
5 x 200m@32sec, 5min rest

Upper weights:
Bench - 135 x 5, 155 x 5, 205 x 2, 235 x 2, 205 x 6
Neutral Grip Chins - 3 x 8
Incline DB Press - 2 x 10
T-Bar Rows - 2 x 10

107

Next couple of months my training will look like this:

Monday:
Intensive Tempo - 5-6 x 200m or 3-4 300m
Upper Weights

Tuesday:
Accel - 300-500m total, MB Throws
Lower Weights

Wednesday:
Extensive Tempo, GS, Core, BB work

Thursday:
Intensive Tempo - 6 x 150m
Upper Weights

Friday: Same as Tuesday
Accel - 300-500m total, MB Throws
Lower Weights

This is just a basic setup, nothing too specific.

108

Ever since I moved back home from school, I’ve been having some real bad allergy problems. Same thing happened to me 2-3 weeks ago when I came back home. I am still recovering but I think I should be back training tomorrow.

109

Join the club… It drives my eyes crazy.

110

Going to have to man up and post my times from the meet I got convinced to go to.

100m - 12.29
400m - 57.xx
Both were FAT, no blocks.

I’m finally over the bad allergies/cold, but that’s no excuse to run that slow, especially after a long layoff. I’m still a whole second from my old 100m PB which is 11.30FAT. Still can’t figure out why I’m nowhere near as fast as I was before the injury. If I’m running this slow, I think it’s because I’m simply not doing enough work.

111

Join the club I went from high 10.8’s this year to girl times within a couple meets.

112

Friday, 5-21-10

Warmup (1 lap jog, hip mobility)

Tempo:
6 x 200m, 3min rest. 34, 34, 33, 32, 32, 32

Bench - 135 x 5, 185 x 3, 205 x 3, 225 x 2, 245 x 2
Neutral Grip Chins - 4 x 8

Weight - 176

I’ve lost 7lbs from laying in bed the past several days. I was usually weighing in at about 183 when I was training regularly. The tempo felt good, but after that I didn’t have much energy for the weight room to do much more. I might go to Austin tomorrow to work with my coach on doing accels again.

113

What’s the big deal? First meet and no SE work.

114

I shouldn’t have had such high expectations with the circumstances and the training I’ve had. I was just shocked that I ran that slow.

115

LOL - never try and test your speed in the 100m, most times it will leave you disappointed - use the 55 or 60m for that. Have plans to run in any summer meets?

116

Do you think it would hurt to run in as many meets as possible? Like one meet a week? If not I’ll keep running in them. I’ll be going to summer school so I’ll go to whatever meet I can find in Houston.

117

Depends on your goals and training. If your training is gonna be super high vol in prep for a track tryout I may not compete in the short sprints. If you wanna compete:

Thur: 100/200
Fri: Rest
Sat: Hard tempo 4x5x100 etc
Sun: SE 4x30+1x150 95%
Mon: Light tempo on bike
Tue: Speed 3x30+1x60 95%
Wed: Rest
Thur: Am warmup etc/race at 730pm

If it was me I would compete, that’s the best way to get better.

118

Thanks, but do you think it would hurt if I still had some higher volumes in my training right now? Like what if I was competing on Thursday and did some high volume accel work on Monday?

119

If you are trying to improve I think it would be too much. You have several summer meets, you could always train through the early one’s and perform a 10 day taper for the final meet.

120

That’s what I’ll do for the next 2-3 meets, see how everything goes.

121

You may not want to; but I would run the 400 in the first meet. It may not pay off right away but I promise 2-3 weeks later it will in the 200. BTW, how much accel vol??