Sunday, 7-25-10
Warmup (1 Lap jog, hip mobility, extra hurdle mobility work, sprint drills)
Tempo:
8 x 100m
Easy recovery day from an intense session the day before.
Week 5, Monday, 7-26-10
6 x 10yds from pushup
6 x 10yds from ground
6 x 20yds from 4pt
4 x flying 20yds, EFE
1 x 50m
MB Throws: 12lb ball
4 x OHB
4 x BLF
4 x Snatch Throw
Jump Circuit - 1 round
Pause Back Squat - 135 x 5, 225 x 5, 5 x 5 w/ 275
Reverse Leg Press - 4 x 8
Abs/Core stuff
Too much speed volume. Your gym has a rev leg press, have you ever tried the power runner?
What do you mean too much volume??? It’s what was written down.
Ya, my school’s rec center has one. Just haven’t been using it.
1: I would have done half the starts, 3 of each.
2: I wouldn’t have done flys and efe.
3: Not a big deal but you probably should have done the 50 with 15-20 accel zone.
If you have done the power runner, do you think it’s more quad or post dom?
A few videos from saturday’s workout. They’re all 10’s,
http://www.youtube.com/watch?v=EF6vCEp6jm8&feature=channel
http://www.youtube.com/watch?v=RMwkR9LrQWs&feature=channel
http://www.youtube.com/watch?v=1axcXmox4_E&feature=channel
You need to drive out more, you are popping str up.
Dang man, I really want to do those EFE sprints. I feel that my top speed and maxV needs the most work, and my accel is probably fine.
Ya my HS had a power runner, and I thought it was more quad dominant. With my school’s reverse leg press machine, I think it is just a little bit more quad dominant than some reverse leg press machines I’ve tried at other gyms. I feel it most in the glutes, then quads, then hamstrings.
No problem, do what you feel is best. Remember Davan ran fast indoor 55-60’s and he doesn’t have great top speed. Accel is foundation to all speed qualities.
Tuesday, 7-27-10
Warmup (1 lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo:
10 x 110yds, 30sec rest
Pause Bench - 135 x 5, 155 x 5, 5 x 5 w/ 175
A1). DB Row - 3 x 10, 60lb DB
A2). Rear Raise - 3 x 10
B1). Tricep Extensions - 6 x 8
B2). BB Curl - 6 x 8
MB Core Throws - 600
Wednesday, 7-28-10
CSW:
6 x 200m, 6min rest.
Tough one today, but did feel strong during these today. Hamstrings were pretty tired afterwards.
My calves/soleus are destroyed from Wednesday’s workout. I ran in some track waffles, not a good idea.
Right now I’m icing and doing some palpating until I can feel better.
LOL… Have you notice the pause squats helping your starts any?
Ya I would think so. When I started doing them in week 1, I could barely hand handle 275, but now I’m able to easily explode with it. The pause squats very well could have helped my starts.
You gonna have starts like Mo greene. 
Saturday, 7-31-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Speed Work:
3 x 10yds, facedown
3 x 10yds, pushup
4 x 20yds, High Start
4 x Flying 20’s, EFE
1 x 50m, accel 20m then maintain from High Start
MB Throws: 12lb Ball
Hop Hop OHB - 4 x
Hop Hop BLF - 4 x
Jump Circuit - 1 round
Pause RDL (1sec) - 135 x 10, 185 x 5, 3 x 8 w/ 235
DB Reverse Lunge - 3 x 8, 42.5’s
Took good care of my lower limbs yesterday, no issues in today’s workout.
Week 6, Monday, 8-2-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Speed Work:
2 x 10m, pushup
3 x 20m, pushup
4 x 20m, High Start
4 x flying 20yds, EFE
MB Throws: 12lb
5 x OHB
5 x BLF
5 x Height
Power Skips Height/Distance - 2 x 5
Pause Squats - 135 x 5, 225 x 5, 275 x 5, 4 x 5 w/ 255
Reverse Leg Press - 4 x 8, 170lbs
Yogi Hamstring Leans - 3 x 6
August seems to be a lot hotter than the previous months of summer. I had to take longer than normal rests imbetween sprints since a lot of people were in my way (HS football started). Squats felt heavey today so I went back down to 255.
Tuesday, 8-3-10
Warmup (light jogging on grass, hip mobility, sprint drills)
Tempo:
10 x 110yds, 30sec rest
CF MB Circuit - 2 x 400
Pause Bench - 135 x 5, 155 x 5, 4 x 5 w/ 175-185
A1). DB Row - 3 x 10, 60lb DB
A2). Rear Raises - 3 x 10
B1). Tricep Pressdown - 6 x 10
B2). EZ Bar Curl - 6 x 10
Liked the CF MB circuit today, a lot harder circuit than what I was doing. I almost got kicked out of my own gym that I work at because some guy on the staff didn’t like that I was throwing the MB against the wall (I didn’t have a partner to throw with). Apparently he thought I was damaging the MB’s that are meant to bounce…
Wednesday, 8-4-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, 2 x easy flying 20yds)
CSW: w/ spikes today
1 x 300m
2 x 250m
2 x 200m
All with 6-8min rest
Session felt good today.
Nearing the end of your gpp what are some things you would have done differently?
Well I actually have the remainder of week 6 and 2 weeks + an unload week left before my tryout. I’m going to continue to finish up week 6 and 7 and do some more tryout specific stuff with the remaining time I have.
I would have kept the workouts the same on Monday and Friday, maybe do a couple sprints up to 60m while still keeping the volume at around 300-400m. On Wednesdays I think it wouldn’t have been a bad idea to have done more 300’s and eventually work down to 200’s.