Sled Sprints - 3 x 20yds w/ 15lbs, 3 x 20yds w/ 25lbs
Normal Sprints - 6 x 20yds
*Raced eachother on every sprint despite only having one sled.
2 x 40yds, Won the first but lost the second.
Pause Jumps Squats - 5 x 5
Front Squat Progressions(Poliquin technique) - Bar x 8, 65 x 8, 85 x 8, 95 x 8, 115 x 8
Bulgarian Split Squat Progressions - 27.5’s x 5, 40’s x 5
Isometric Leg Raises - 4 x 30sec
Eccentric Leg raises - 2 x 20
Deadbugs - 3 x 25
Had fun racing today, a lot better than competing against a stopwatch. I decided that I’m going to stay with the upper lower split. I may make some changes for next semester.
I think you could probably benefit from upping the volume of your sprints, especially if there is no testing or tryouts in the immediate future. I would aim for at least 900-1000 yards of high quality speed work each week. I think a lot of people make the mistake of running far too little, remember you are looking for some form of overload to cause adaptation. I think people read Charlie and assume “less is more” means 4x40 when in reality he goes up to 24x60!
Warmup (light static stretch, 600yd jog, hip mobility, activation exercises)
Weighted Chin-ups - BW x 5, BW x 5, 4 x 5 w/ 45lbs
Bench - 135 x 5, 155 x 5, 185 x 5, 210 x 5
*Just to clarify: On Bench I always keep my back flat on bench and activate the abs. Not trying to lift the most weight.
Pedestal - x 10
Ab Bicycles - 2 x 25
Lying Leg Raises - 3 x 15
Hanging Leg Raises - 3 x 10
So far my ES and QL have not gotten tight and I hope it stays this way.
Well I was wrong about my ES and QL, they are very tight now, mostly the QL. This is still telling me that my abs just aren’t strong enough. I think I should’ve stayed away from the Bulgarians and pedestal a little bit longer. My training partner was also didn’t get enough sleep so we opted to train tomorrow. And on top of that I had an audition for my personal training job, and I think it went very well. Tonight I’m going to really hammer my ES and QL with some deep massage along with some stretching and ab work.
Not going to be able to train today. My back is feeling locked up again and my hip flexors and hamstrings are tight. I’m also going to be getting some technique work done on the 19th so I want to be as fresh as possible for that.
This loosened up my back a lot, and I’m not as still as I was on Wednesday. I think the leg raises aren’t very good for my lumbar spine, as I think they are the reason why my back isn’t feeling too good right now. I’m guessing that my hip flexors and psoas are tight right now.
Cardio:
30min on Elliptical. 130bpm HR
Static Stretching afterwards
My stiffness has improved but it still isn’t 100% better. I’m thinking there is some pressure being put on my discs from all those leg raises that I did. It’s a good thing I’m making improvements though. I’m going to continue doing the cardio along with some upperbody stuff this week. I will be icing my lower back a lot as well.
Warmup (jog, hip mobility, sprint drills, static stretch)
Weighted Chins - BW x 8, 3 x 6 w/ 25lbs
Bench - 135 x 5, 155 x 5, 2 x 8 w/ 185
Chest Supported Rows - 3 x 8
Cardio:
10min on Recumbant Bike (switched because I didn’t like the posture)
15min on Incline Treadmill Walk, 9.0 incline, 2.7mph
Weight - 177.6, in Nike Free’s
I was 172 about a week ago surprisingly. I have been eating way too little this semester! During the warmup drills, I am still extremely tight. It’s like I have neural tension or something…
Back Squat progressions - Bar x 10, 95 x 10, 135 x 10, 135 x 10
Ab wheel - 2 x 25
Side Planks - 2 x 30sec
I drove down to south Houston to get some therapy yesterday and it did me a lot of good. Had some extreme tightness everywhere he said, especially in the rectus fermorii. ART along with some general adjustments was able to fix things. Speaking with the chiropractor yesterday, I think I may have found the reason why my erector spinae get so tight. He even has the same issues, and they are dead on similar to mine.
Here are some of my squats yesterday. It’s been a while since I’ve done these so my technique needs work. Let me know if I need to get a better angle, filming, anything I can do for better analysis:
Worked on running technique work for over an hour. Here is what my issues are:
Too much plantar flexion in the drills, start, and top speed.
Pecs were so tight that my ROM was limited
Glutes were tight as well
Need more jump out of my stance
Finished the day off with Bomb x 3
I need massive amounts of therapy in my glutes. I also learned how to do some mobility drills with a quarterstaff that I think really helped with my lower back tightness. I’m going to try to go back to Austin for more technique work before school starts.
Warmup (400m jog, hip mobility, sprint drills, MB throws, buildups)
Speed work - 240
4 x 20yds
3 x 40yds
1 x 60m
MT (Bomb) - 3 x
CMJ - x 5
1 lap cooldown
The last two sprints were lame, my old habits started creeping up again. Glutes were still tight today. I’m having a hard time finding a therapist locally who will charge cheaper than $50 for 30min. I will continue whaling my glutes with a softball until they get loose. I won’t have access to a gym until Monday unfortunately.