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 (400m jog, hip mobility, light static stretch, sprint drills, MB throws, buildups)
Speed Work - 190yds
3 x 10yds
4 x 20yds
2 x 40yds
MT (Bomb) - 3 x
Back Squat Progressions - Bar x 10, 135 x 10, 155 x 10, 155 x 10, 155 x 10
Negative Toe Risers - 3 x 10
Pecs are still tight which is limiting my arm ROM in the sprints.
Warmup (3 minutes on Elliptical, mobility drills)
BW Chin-ups - 3 x 8
Bench - 135 x 5, 155 x 5, 175 x 6, 175 x 6, 175 x 6
Landmines - 4 x 10
Cardio - 20min on elliptical
Fascia stretching on pecs and lots of hip/shoulder mobility afterwards
Warmup (light jog, static stretch, sprint drills, MB throws, light buildups)
3 x 10yds
4 x 20yds
4 x 30yds
2 x 40yds
Box Jumps - 5 x 4
MB Throws - OHB x 5, BLF x 5, Vertical OHB x 10
Squat Jumps - 8 x 8, 15lb DB’s
Back Squats - 135 x 10, 3 x 10 w/ 155
GS Circuit
1.) Chin-ups x 8
2.) RDLs x 8, 30-40lb DB’s
3.) Dips x 8
I’ve been too paranoid with my back injury. It’s time to progress in 2010. No more nonsense!
That’s what’s up… I like that workout!!
Cardio - 25min on recumbent bike
Lot’s of hip mobility, deep foam rolling, and static stretching afterward. I’m pretty sore from yesterday’s workout. Mainly in the glutes.
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.
Here’s what my squat technique looked like today:
http://www.youtube.com/watch?v=V01rpgnbu6I
Monday, 3-29-10
Warmup (jog, static stretch, hurdle mobility, hip mobility, MB Throws, buildups)
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.
Tuesday, 3-30-10
Warmup (5min on elliptical)
Overhead Squats - 4 x 15, bar
Split squats - 3 x 10, bar
Depletion Pushups - 62, 25, 20
Side Planks - 2 x 30sec
Wednesday, 3-31-10
Warmup (hip mobility, hurdle mobility, static stretch, sprint drills)
SE work:
4 x 100m, walkback recoveries
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.
Thursday, 4-1-10
Cardio: 30min on Elliptical
Upper Body Circuit: 30lb DB’s, 3 x
A). Arnold Press - x 10
B). Hammer Curls - x 10
C). Tricep Extension - x 10
Psoas have been very tight lately.
Friday, 4-2-10
Warmup (hip mobility, hurdle mobility, sprint drills, buildups, MB Throws)
Accel work: 420yds
6 x 20yds (Rolling, falling, 3pt)
6 x 40yds
1 x 60yds
Snatch Throw - 2 x 5
Didn’t have much energy in me to do weights or much plyos today. Been on the road a lot and I didn’t take my preworkout today.
Monday, 4-5-10
Warmup (light jog, hip mobility, hurdle mobility, static stretch, sprint drills, MB Throws)
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.
When is your tryout date?
Late August I believe, and I’m not trying out for football anymore.
Damn Man, what’s your plans?
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.
Tuesday, 4-6-10
Upperbody Circuit: 6x, 25lb DB’s
1). Arnold Press x 10
2). Hammer Curls x 10
3). Seated Tricep Extension x 10
Cardio: 15min on elliptical
Foam rolling and static stretching afterwards.
Wednesday, 4-7-10
Warmup (400yd jog, hip mobility, hurdle mobility, sprint drills)
Speed Endurance:
4 x 200m, walkback recovery
High Box Step-up - 135 x 5, 155 x 5, 175 x 5, 185 x 5, 185 x 5
Incline DB Press - 55’s x 6, 75’s x 6, 75’s x 8
Wide Neutral Grip Chins - 3 x 6, 25lb plate
DB RDL - 3 x 12, 60’s
SE work gave my glutes and hams quite bit of a pump afterwards.
Thursday, 4-8-10
20min cardio on bike
Depletion Pushups - 55, 30, 15
Friday, 4-9-10
Warmup (light jog, hip mobility, static stretch)
Ext Tempo:
10 x 100yds, walkback recovery
MB Throw Circuit: ~ 400-500 throws
Going to Austin tomorrow to work with somebody on my technique. Hoping to have videos to post when I get back.