Good work!!!
Thursday, 4-29-10
Warmup (light jog, hip mobility, dynamic stretch)
Extensive Tempo: 1200
100-100-100
100-100-100
100-100-100
100-100-100
BB Circuit: 5x, 27.5lb DB’s
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10
Plank/Side Plank - 2 x 30sec
Abs~100
Friday, 4-30-10
Warmup (1 Lap jog, activation work, dynamic flexibility, hip mobility, hurdle mobility, MB Throws, 2 x 10yds)
Accel Work: 380, track w/ flats
3 x 3 x 30yds, 5-6min imbetween sets
2 x 2 x 50yds, 6-7min imbetween sets
MB Throws w/ 12lb ball: 5 x OHB (15.5yd best), 5 x BLF (14yd best), 5 x Snatch Throw, 5 x Push Press Throw
Back Squats - 135 x 5, 225 x 5, 275 x 3, 3 x 5 w/ 315
Bench - 135 x 5, 185 x 3, 225 x 1, 245 x 4
Had to cut the workout short today because of a meeting I had to be at. I decided to start using the 12lb MB instead of the 8lb. I’m able to throw the 12lb MB a lot farther than when I first started doing MB Throws. I was only able to do a 12yd OHB, and now I’m up to 15.
Monday, 5-3-10
DELOAD WEEK
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws, 2 x 10yds)
Accel Work: 190
3 x 30yds
2 x 50yds
MB Throws w/ 8lb - 5 x Snatch Throw, 5 x Push Press Throw
Back Squats - 135 x 5, 185 x 5, 3 x 5 w/ 225
Bench - 135 x 5, 3 x 5 w/ 185
Tuesday, 5-4-10
OFF
Wednesday, 5-5-10
OFF
Thursday, 5-6-10
Warmup (1 Lap Jog, hip mobility, activation work)
Hurdle Mobility - 10 x 8 Hurdles (lateral, hamstring, forward)
Extensive Tempo: 600yds
100-100-100
100-100-100
BB Circuit: 6x, 22.5lb DB’s
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10
Front/Side Planks - 2 x 30sec
ABS ~ 100
I haven’t been feeling the greatest lately with the weather changes. I’ve slept 10hrs per night every day this week, and still feel tired.
Friday, 5-7-10
Warmup (1 Lap Jog, hip mobility, hurdle mobility, activation work, sprint drills)
Accel Work:190
3 x 30yds
2 x 50yds
Back Squats - 135 x 8, 185 x 5, 225 x 5, 275 x 3, 315 x 1
Bench - 135 x 5, 155 x 5, 185 x 3, 225 x 1, 245 x 1
Pullup/Chinups - 4 x 8
Saturday, 5-8-10
Bootcamp competition stuff for my job, mainly low intensity conditioning.
Sunday, 5-9-10
Extended Warmup (1 Lap Jog, hip mobility, static stretch)
Hurdle Mobility - 8 x 8 Hurdles (side, skip, Hi-lo, etc)
Extensive Tempo - 2 x 6 x 60yds
BB Circuit: 8x
1). DB Lateral Raises - 10 x, 15’s
2). Rope Tricep Pressdown - 10 x, 42.5
3). EZ Bar Curls - 10 x, 40lbs
Front/Side Planks - 1 x 30sec
ABS ~ 150
This is the end of the deload week.
Testing Day 1, Monday 5-10-10
Sprints:
20yds - 2.63
30yds - 3.72
40yds - 4.75
MB Throws:
8lb OHB - 19yds
8lb BLF - 16yds
12lb OHB - 15.5yds
12lb BLF - 14yds
I’ve made some progress with the sprints, earlier this year I was running in the 4.9’s. Still not satisfied since I was running in the 4.5-4.6 range before my injury. I have made some progress with the MB throws as well, I was only throwing 17-18 with the 8lb earlier this year. I’m hoping I will break the 20yd mark when I get stronger with the OLs.
Thursday, 5-13-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Intensive Tempo: 1000m
5 x 200m@32sec, 5min rest
Upper weights:
Bench - 135 x 5, 155 x 5, 205 x 2, 235 x 2, 205 x 6
Neutral Grip Chins - 3 x 8
Incline DB Press - 2 x 10
T-Bar Rows - 2 x 10
Next couple of months my training will look like this:
Monday:
Intensive Tempo - 5-6 x 200m or 3-4 300m
Upper Weights
Tuesday:
Accel - 300-500m total, MB Throws
Lower Weights
Wednesday:
Extensive Tempo, GS, Core, BB work
Thursday:
Intensive Tempo - 6 x 150m
Upper Weights
Friday: Same as Tuesday
Accel - 300-500m total, MB Throws
Lower Weights
This is just a basic setup, nothing too specific.
Ever since I moved back home from school, I’ve been having some real bad allergy problems. Same thing happened to me 2-3 weeks ago when I came back home. I am still recovering but I think I should be back training tomorrow.
Join the club… It drives my eyes crazy.
Going to have to man up and post my times from the meet I got convinced to go to.
100m - 12.29
400m - 57.xx
Both were FAT, no blocks.
I’m finally over the bad allergies/cold, but that’s no excuse to run that slow, especially after a long layoff. I’m still a whole second from my old 100m PB which is 11.30FAT. Still can’t figure out why I’m nowhere near as fast as I was before the injury. If I’m running this slow, I think it’s because I’m simply not doing enough work.
Join the club I went from high 10.8’s this year to girl times within a couple meets.
Friday, 5-21-10
Warmup (1 lap jog, hip mobility)
Tempo:
6 x 200m, 3min rest. 34, 34, 33, 32, 32, 32
Bench - 135 x 5, 185 x 3, 205 x 3, 225 x 2, 245 x 2
Neutral Grip Chins - 4 x 8
Weight - 176
I’ve lost 7lbs from laying in bed the past several days. I was usually weighing in at about 183 when I was training regularly. The tempo felt good, but after that I didn’t have much energy for the weight room to do much more. I might go to Austin tomorrow to work with my coach on doing accels again.
What’s the big deal? First meet and no SE work.
I shouldn’t have had such high expectations with the circumstances and the training I’ve had. I was just shocked that I ran that slow.
LOL - never try and test your speed in the 100m, most times it will leave you disappointed - use the 55 or 60m for that. Have plans to run in any summer meets?
Do you think it would hurt to run in as many meets as possible? Like one meet a week? If not I’ll keep running in them. I’ll be going to summer school so I’ll go to whatever meet I can find in Houston.
Depends on your goals and training. If your training is gonna be super high vol in prep for a track tryout I may not compete in the short sprints. If you wanna compete:
Thur: 100/200
Fri: Rest
Sat: Hard tempo 4x5x100 etc
Sun: SE 4x30+1x150 95%
Mon: Light tempo on bike
Tue: Speed 3x30+1x60 95%
Wed: Rest
Thur: Am warmup etc/race at 730pm
If it was me I would compete, that’s the best way to get better.
Thanks, but do you think it would hurt if I still had some higher volumes in my training right now? Like what if I was competing on Thursday and did some high volume accel work on Monday?
If you are trying to improve I think it would be too much. You have several summer meets, you could always train through the early one’s and perform a 10 day taper for the final meet.
That’s what I’ll do for the next 2-3 meets, see how everything goes.