Saturday, 7-3-10
Warmup (5min jog on treadmill, hip mobility)
DB Incline Press (2sec pause) - 55’s x 5, 4 x 5 w/ 70lb DB’s
Pullups - 3 x 10
A1). BB Curls - 5 x 10
A2). Rope Pressdwown - 5 x 10
Bike Tempo - 2 x 5, 45sec on/15sec off
MB Throws - 350
Core stuff - 10min various exercises
Glutes are very sore from yesterday for some reason… Week 1 is finished.
Week 2, Monday, 7-5-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, activation, MB Throws)
Accel Work: 300
5 x 10yds
5 x 20yds
5 x 30m
Power Skips Height/Distance - 2 x 5
MB Throws (12lb Ball)
OHB - 4x, 16yd best
BLF - 4x, 15yd best
Push Press Throw - 4x
Pause Back Squat - 135 x 5, 185 x 5, 4 x 5 w/ 255
Pause RDL - 3 x 5 w/ 185
Russian Lean - 3 x 5
Core stuff - 5min
Ran in spikes again today, will continue to do all accel work in spikes. No timer today unfortunately. Some former college football guys were out there and they referred to me to a local place with tendo units, reverse hypers, GHRs, and bumper plates. Wish I would have known about this stuff when I first got here.
Tuesday, 7-6-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Hurdle Mobility w/ MB
Tempo - 2 x 5 x 100m, 30/3min
Pause Bench - 135 x 5, 4 x 5 w/ 185
MB Throws - 400
Gym closed early today so I barely was able to get much done in the weight room.
Wednesday, 7-7-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Controlled Speed Work - 4 x 200m, 4min
(Accel Hard 20m, then 85% maintain
Russian Lean - 3 x 5
Core stuff afterwards
Did some foam rolling on my VMO earlier in the day and that wasn’t a good idea. They are pretty sore now from just the foam rolling itself.
Friday, 7-9-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 300
5 x 10yds
5 x 20yds
5 x 30m
MB Throws: 8lb
Hop Hop OHB - 4 x
Hop Hop BLF - 4 x
Multi Jumps: 1 x 10
Pogo, Rocket Jumps, Tuck Jumps, Line Hops, Split Jumps, Donkey Jumps, zig-zag hops, Squat Freeze
RDL - 135 x 8, 185 x 5, 225 x 8, 225 x 8
DB Reverse Lunge - 3 x 8
Russian Lean - 3 x 5
Core stuff afterwards
Extremely hot out today. Didn’t help that my timer wasn’t there again today.
Saturday, 7-10-10
DB Incline Bench - 4 x 5, 75’s
Pullups - 3 x 10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo:
3 x 5 x 100m, 30sec/3min
MB Core Throws - 300
AB/Core stuff afterwards
Sunday, 7-11-10
Cardio - 30min on elliptical
Yesterday I had done some fitness modeling stuff for this core training instructor who is a big believer in activating the TA (a little crazy!). It was pretty ridiculous and now my tfl are very sore.
Week 3, Monday, 7-12-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, activation, MB Throws)
Accel Work: 300, spikes on all today
5 x 10yds, 1.68, 1.66, 1.62, 1.58, 1.56
5 x 20yds, 2.75, 2.72, 2.53, 2.69, 2.69
5 x 30m, 3.97, 3.87, 3.97, 3.87, 3.97
MB Throws:
4 x OHB, 18-19yds
4 x BLF, 17-18yds
4 x Snatch Throw
Pause Back Squat - 135 x 5, 225 x 5, 4 x 5 w/ 255
Russian Lean - 5 x 5
Ab/Core stuff afterwards.
Either my timer really sucked today or I was just having a great day. This is the same timer that has timed all of my sprints the past few weeks. I have just started using the spikes with my accel work now, so I would hope I’m faster now than I was with flats. I was happy that I broke 4sec on all of the 30m, but I still won’t be satisfied and will consider myself at 4.00-4.10 right now. I do feel much slower when I’m running these though for some reason. The time I had about a week ago with a different timer were probably more accurate.
Tuesday, 7-14-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo:
2 x 5 x 100m
MB Core Throws - 600
Pause Bench - 135 x 5, 155 x 5, 5 x 5 w/ 175
A1). DB Row - 3 x 10, 50lb DB
A2). DB Rear Raises - 3 x 10
B1). Rope Pressdown - 6 x 10
B2). EZ BB Curl - 6 x 10
Core stuff - 10min
Wednesday, 7-14-10
Controlled Speed Work:
4 x 200m (85%), accel hard 20m, 4min recovery
Thursday, 7-15-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 350(track w/ spikes)
5 x 10yds, 1.50 fastest
5 x 20yds, ran 2.53 twice
5 x 40yds, 4.62, 4.75, 4.60, 4.68, 4.70
MB Throws:
4 x Hop Hop OHB
4 x Hop Hop BLF
Multi Jumps: 1 x 10
Pogo, Rocket Jumps, Tuck Jumps, Line Hops, Split Jumps, Donkey Jumps, zig-zag hops, Squat Freeze
RDL - 135 x 8, 185 x 8, 3 x 8 w/ 225
DB Reverse Lunge - 3 x 8, 55lb DB’s
Russian Lean - 3 x 5
With the 30m times I ran in the last workout, I had to test my 40’s. I realize that my times are faster since I’m running these times on track w/ spikes. But earlier this year I was running 4.75-4.9 range on grass and track with spikes. Most of them were 4.9s. These times were also timed by the same timer. I have progressed and would say I’m just about back to my old speed. When I sprint now, I feel a lot more relaxed and the runs feel a lot slower. Like a lot less effort required, which is a good sign. I’m pretty happy that I have progressed now, but I really am not satisfied. I’m probably going to have to be in the 4.4’s to run a good 60m time when the tryout comes.
Yep, you could have been at 4.4’s if you would have done the program I sent - long sled pulls, pauses for the lifts etc etc. 
Your 40yds should be 4.5’s with those 10 and 20yd times.
I’m still doing the pauses for the lifts! But ya I just didn’t understand the long sled pulls, on how to do them. I felt like I could benefit more from the controlled speed work.
I haven’t really ran any 40’s in a while. Mostly 10-30yds/m, if that even matters. I bet I’ll run faster within a week or two. And I agree, the split from 20-40 should be faster. Also looking at my 30m time, they should at least be in the high 4.4-4.5’s.
You missing the boat son.
Ok ya I may be overthinking as far as my guesswork goes. But are you talking about the workouts?
Week 4, 7-19-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 300
5 x 10yds, 1.62, 1.56, 1.60, 1.54
5 x 20yds, 2.75, 2.66, 2.69, 2.69, 2.66
5 x 30m, 3.91, 3.85, 3.97, 3.90, 3.85
MB Throws:
OHB - 4 x
BLF - 4 x
Snatch Throw - 4 x
Power Skips for Height/Distance - 2 x 5
Pause Back Squat - 135 x 5, 225 x 5, 5 x 5 w/ 265
Russian Lean - 3 x 5
Core stuff afterwards.
Another good day today. If I can just run a tenth of a second faster consistently in these 30’s I will be more than confident in going into the tryout.
Tuesday, 7-20-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo:
10 x 100m, 30sec rest
Pause Bench - 135 x 5, 155 x 5, 5 x 5 w/ 180
A1). DB Row - 3 x 10, 55lb DB
A2). DB Rear Raises - 3 x 10, 12.5’s
B1). Tricep Pressdown - 6 x 10
B2). EZ Bar Curl - 6 x 10
MB Core Throws - 600+
Wednesday, 7-21-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
CSW - 5 x 200m, 5min rest
My week has been pretty busy so far, I have a huge project that is job related (making an exercise video) along with a test in a class. My body is also starting to feel worse since I haven’t been consistent with the ice baths and foam rolling.
Do you think those pause reps have similar benefits as 3x8-12?
Saturday, 7-24-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Accel Work: 350
5 x 10yds, 1.56 fastest
5 x 20yds, 2.56, 2.65, 2.63, 2.63
5 x 40yds, 4.59, 4.75, 4.65, 4.75, 4.59
MB Throws:
4 x 2 Hop OHB
4 x x Hop BLF
Jump Circuit: 1 x 10. Pogo, Rocket, Tuck, Line Hops, Donkey, Split, Ski, Squat Freeze
Pause RDL – 135 x 8, 185 x 8, 3 x 10 w/ 225
DB Reverse Lunge – 3 x 8 w/ 45lb DB’s
Russian Lean – 3 x 5
Core stuff afterwards
Felt tight going into today, but I still managed to run more PB’s in my 40’s (even though not by much). Sleep has been kind of off as well lately. Next few weeks will be straight from the GPP graphs 5-7.
Ya I would say so, gets pretty hard to gut out the last couple reps. I’m taking usually about 90-120sec rest imbetween the sets.
How did the meet go?
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.