Thanks Tyrone. Actually the coach was saying “set-go” right next to me and started the watch manually when he said go. The runs were done electronically with timing gates. It was an individual run for everybody which took forever. No blocks were used, I used my 4 point stance. I didn’t really have time to work on the flying stuff because of the minor adductor injury, I was relying on all the accel work that I had done to be my strength.
Frank says he can meet me in Houston maybe once or twice a month, and I could probably make the drive out to Austin about once a month. I think I’ll be fine as far as having a coach to work on technique. And I heard you went back home earlier this week. Right now Frank and I are trying to make arrangements to come to Toronto. I won’t miss that opportunity!
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work:
5 x 10m
3 x 20m
4 x 30m, 3.97, 3.84, 4.09, 4.06
MB Throws - 5 x OHB, 5 x Snatch Throw
Back Squat - 135 x 5, 225 x 5, 2 x 8 w/ 275
DB Reverse Lunge - 2 x 8 w/ 40’s
GHR from Lat pulldown - 3 x 5
Easing back into it today. Everything went well until I was resting imbetween sets of DB reverse lunges and one of the dumbells was resting from the bench rolled off and landed on the top of my foot. I could barely finish the workout and it was hard to walk afterward. So far it isn’t swollen or anything, but it hurts to move it. Great way to start back…
I went to the doctor earlier this morning and he says that it is just a bone bruise. The dumbell landed on my navicular and medial cuneiform, which is was on the bigger bones of the foot. He said to consider myself lucky and expect 4-6 weeks to be fully recovered. There’s not a whole lot I can do to speed the recovery except just rest, elevate, and take ibuprofen. He also mentioned that icing isn’t going to do a whole lot of good.
Meanwhile I’m still nursing this issue, I’m going to hammer the upperbody, do bike tempo, and try to do a lot of pchain work. Anything that won’t put a whole lot of stress.
Bench - 135 x 5, 155 x 5, 3 x 8 w/ 185
A1). DB Row - 3 x 8-12, 45-55lb DB
A2). Rear Raise - 3 x 10, 12.5lb DB’s
Rope Pressdown - 3 x 8
Incline DB Curl - 3 x 10
ABS ~ 100
Bike Tempo - 2 x 5 x 45sec on/15sec off. 120+ RPM
Bike tempo was kind of hard since my fitness hasn’t been consistent for a while. Foot felt ok, just going to take it easy until its better.
Hey sorry to hear about your injury, hope it heals quick. I am sick as hell. School started this week, and I basically only went in the first day and have been in bed most of the time since.
Maybe you can get in the pool too. I hope that foot is OK. By the way, that tryout sounded kind of bush league, it’s too bad they wouldn’t tell you how they were going to run it so you could at least practice accordingly. It really doesn’t matter though, I can’t see something like that stopping you.
That’s too bad that you’re sick. Did the drive going back have an impact on getting sick?
Pool tempo sounds like a good idea. I sure hope it doesn’t take a full 4 weeks for this bone bruise to heal. And you’re right, I won’t let a stupid tryout keep me from continuing. I’ve only been training specifically for track the past 7 months. I’m hoping I still have room for improvement, I have a lot of work ahead of me to find out.
Don’t worry about room for improvement, you’re young! I didn’t start sprinting until I was 33. I gotta worry about room not you!
I think the drive back being rushed (left late Monday, had to be back for Thursday at 9am), then having my cousin in town to entertain totally made me susceptible to getting ill, and I sure got ill! Thankfully I’m not doing much in the way of running this month. It’s chill time.
Back Squat - 135 x 5, 225 x 5, 3 x 8 w/ 275
Reverse Leg Press - 2 x 8
Foot doesn’t bother me if I use mostly my heel. Sprinting would be hard right now. The pain has improved a lot. I’m going to try to do an epsom salt bath sometime this week.
Bench - 135 x 5, 185 x 5, 185 x 5, 3 x 6 w/ 205
A1). DB Row - 3 x 10 w/ 55lb DB
A2). Rear Raise - 3 x 8 w/ 15lb DB’s
B1). Tricep Pressdown - 3 x 8
B2). BB Curl - 3 x 8
ABS - 200
Bike Tempo - 2 x 6 x 45sec on/15sec off. 120+ RPM
BW - 178
Bike Tempo was tough today, a lot harder than last time I did it for some reason. I’ve lost quite a bit of strength on my bench, not that it means much to my training.
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 300
5 x 10m
5 x 20m
5 x 30m
MB Throws: 12lb
5 x OHB, 17yd best
5 x BLF, 15yd best
6 x Split Squat Push Press Throw
4 x Snatch Throw
Trap Bar DL (high handles) - 135 x 5, 225 x 5, 315 x 5, 365 x 5, 385 x 1, 405 x 1
45 Degree Back Hypers - 5 x 10, 25lb plate
Foot is finally better, I’m now ready to get back to full throttle and finish this extremely long GPP phase. Sprints felt fine, but I’m still don’t feel completely sure about doing jumps. I messed around with some trap bar DLs today, after doing 405 I’m sure I still had some left in the tank. I liked them, but I think they are going to give me issues with ES tightness like I’ve experienced in the past.
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 300m
5 x 10m
5 x 20m
5 x 30m (ran 3.91 and 3.93ht)
MB Throws: 8lb
5 x OHB
5 x BLF
5 x Snatch Throw
Back Squat - 135 x 5, 225 x 5, 255 x 5, 295 x 5, 4 x 5 w/ 315
Reverse Leg Press - 3 x 8, 170lbs
Sprints were OK, my foot was bothering me today. Must had been the weather. Today was the best squat day I’ve had in a while. I could barely handle 3 x 5 w/ 315 earlier in the summer. Today it was easy, I guess the pause squats I did in the summer helped, along with the density training. I should also note that I have just started taking the supplement Piracetam. I took it before class and didn’t see any difference in alertness, but during the workout I noticed some alertness.
Bench - 135 x 5, 155 x 5, 3 x 8 w/ 185
A1). Seated Row - 3 x 8 w/ 225
A2). DB Rear Raise - 3 x 8, 15’s
B1). Rope Pressdown - 4 x 8
B2). EZ Bar Curl - 4 x 8
ABS ~ 200
Bike Tempo:
2 x 5 x 45sec on/15sec off. 120+RPM
Felt a little sluggish because I had just got off work, probably should have eaten more carbs earlier in the day. Bike tempo was brutal as always, it’s been my only option lately because of all the rain.
Warmup (Light foam roll, 1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 300m
5 x 10m
5 x 20m
5 x 30m
MB Throws: 12lb
5 x OHB
5 x BLF, best of 14m
5 x Lunge Throw
Jumps:
Single Leg Bounds - 2 x 20m
Trap Bar DL - 135 x 5, 225 x 5, 315 x 5, 5 x 3 w/ 365
45 degree Hyperextensions - 5 x 10, 35lbs
Decent workout today. Throws were kind of off, and I’m going to put more focus into the BLF throw since that is what bobsled/skeleton tests. Trap bar DLs were still easy, just wanted to get some decent volume in. I’ve been more active than usual during the day lately. A lot more walking than normal with my job and school, and my adductors are getting tight. I’m going to do some light foam rolling before my workouts from on probably.
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo: Grass w/ flats
4 x 3 x 100m, 15-16sec. 30sec/3min
Incline Bench - 135 x 5, 155 x 5, 3 x 5 w/ 185
Pullups - 3 x 10
ABS ~ 150
Tempo was good today, moved the volume up a little bit. After the tempo I didn’t have much energy left for the weights, I was a little dehydrated. Have to take better care of myself next time.
Warmup (Light foam roll, 1 lap jog, hip mobility hurdle mobility, sprint drills, MB Throws)
Speed Work: 310
3 x 10m
2 x 20m
2 x 30m
3 x FEF
MB Throws: 12lb
BLF - 5 x, best of 14.7m from Ring
OHB - 6 x best of 15.5m from ground
Single Leg Bounds - 2 x 20m
Back Squat - 135 x 5, 225 x 5, 275 x 3, 305 x 3, 4 x 5 w/ 320
Reverse Leg Press - 3 x 8, 180lbs
Starting my training week on Sunday, fits my schedule better. Made a PB on my BLF throw today. Squats again were super easy, but I’m still going to keep the scheme the way it is and just go up 5lbs per week. Sprints felt good as well today. I orginally planned to go for 4 weeks of solid training and then go in to SPP, but I will go into SPP when my fitness levels get where they need to be.
Warmup (light foam roll, 1 lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo:
3 x 4 x 100m, 15-16seconds. 30sec/2min
Bench - 135 x 5, 155 x 5, 185 x 5, 3 x 6 w/ 205
A1). Seated Rows - 3 x 8 w/ 235
A2). DB Rear Raises - 3 x 10 w/ 15lb DB’s
B1). Skull Crushers - 3 x 10
B2). Hammer Curls
ABS ~ 150
I got cocky on the tempo running today. The first set felt very easy so I only took 2min imbetween each set (I usually take 3min), but I was 1m away from finishing the last couple reps on time. I was gassed by then.
Warmup (light foam roll, 1 lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Speed Work: 310
3 x 10m
2 x 20m
2 x 30m
2 x EFE (20-20-20)
1 x 60m (40m + maintain)
MB Throws: 12lb
6 x BLF
5 x OHB, personal best of 15.8m (+.3m)
5 x Vertical
Power Skips for Height/Distance - 2 x 5 each
Trap Bar DL - 135 x 5, 225 x 5, 335 x 3, 5 x 3 w/ 375
45 Degree Back Hypers - 5 x 10-12, 35-45lbs
Kind of an off day, had to rush to get to the track on time. Still managed to do some good work and make a pb in my OHB. I feel like my MB throw technique has improved a whole lot since I first started doing them last year.
GS Circuit: 3 x 10, no rest imbetween exercises, 4min imbetween sets
BW Squats x 10
TRX Rows x 10
Pushups x 15
Walking Lunges x 10
V-ups x 10
Donkey Kicks x 10
Crunches x 10
TRX Hamstring Curl x 10
Side Plank ES w/ Hip abduction x 10
Squat Jumps x 10
I feel like I need to add in GS circuits to help improve my fitness besides just doing the tempo running. I may start doing some rudiment jump circuits after tempo workouts next week. Was planning on running the 200’s at around 85%, but went a little fast. First ones I was running at 26-27, then the last two I was running 28-29. I was planning on running them all in the 29 range, but I didn’t control my speed very well.
