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.
Warmup (light jog ~ 500yds, light static stretch, hip mobility, sprint drills, 2 x OHB, 2 x 50yd buildups)
Speed Work - 400yds (track with flats)
4 x 20yds
4 x 30yds
2 x 40yds
2 x 60yds
Hurdle Hops - 5 x 5, wide spacing, 30" hurdles
MB Throws - 5 x OHB, 5 x BLF, 10 x Vertical Tosses
DB Squat Jumps - 5 x 5, 35lb DB’s
Incline Bench - 95 x 10, 135 x 10, 185 x 5, 195 x 5
Back Squat Progressions - Bar x 10, 135 x 10, 155 x 10, 185 x 10, 185 x 10, 185 x 10
Neutral Grip Chins - 4 x 8, BW
DB RDLs - 4 x 8, 40-50lb DB’s
Bent Leg Negative Toe Risers - 3 x 10, focused on negative
5 min cool down on elliptical
Good session today. I had the Baylor track all by myself today which was nice. Now that the weather is cold here in Texas I can finally start doing contrast showers. I don’t like doing them but I think they really help with recovery.
Accel Work: 330yds, grass
6 x 20yds (MB accel, pushup, falling)
7 x 30yds
MB Throws - 20 total throws
Back Squat - 135 x 5, 225 x 5, 275 x 3, 315 x 5, 320 x 5
Bench - 135 x 5, 185 x 3, 205 x 3, 3 x 5 w/ 230
DB RDL - 3 x 12 w/ 60’s
Wide Grip Neutral Chin - 3 x 6, 25lbs
Landmines - 3 x 20, bar
Weight - 185
My shins were destroyed from the hurdle hops so I did my accel work on grass today. This workout is the beginning of week three of my microcycle.
High Box Step-up - 135 x 5, 145 x 5, 155 x 5, 155 x 5
Incline DB Press - 50’s x 6, 70’s x 6, 90’s x 5
Reverse Leg Press - 3 x 8, 140lbs
Wide Grip Pullups - 3 x 8
Landmines - 3 x 10, bar
Kind of panzied out on the SE work today. I was exhausted after just running 4x100m. I probably could have used more than just a walkback recovery.
Accel Work on grass - 520yds
2 x 20yds (Rolling starts)
4 x 4 x 30yds
MB Throws - 5 x OHB, 5 x BLF, 10 x Snatch Throw
Messed around with 205 with cleans while waiting on the squat rack.
Back Squats - 135 x 5, 225 x 5, 275 x 1, 315 x 5, 315 x 5, 325 x 5
Bench - 135 x 5, 185 x 3, 205 x 1, 3 x 5 w/ 230
Reverse Leg Press - 3 x 8, 130lbs
Weight - 184
Great workout today. That was the most accel work volume that I had ever done. With my diet, I’m going to disregard trying to gain more muscle mass and just maintain where I am for now on.
Going for the track team. They will test the 60m, 150m, SLJ, VJ, OHB & BLF w/ 16lb shot, 25m speed hop, and 5 bound. There may be more. They will time the 60m from a touch pad and the 150m hand timed. I will most likely have to have a good combine in order to make the team.