You should go straight CF GPP workouts, they would give you a great base heading into the tryout.
Monday, 6-7-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
12 x 60yds, easy running 65-70%
Back Squat - 3 x 10, 135
Bench - 135 x 6, 170 x 6, 225 x 6, 225 x 6
Non Tripods - 200reps
Felt good to squat again even with the light weight. Hamstring feels a little stronger, didn’t push it. I’ve going to keep using EMS+Ice like I’ve been doing for the past few days.
Tuesday, 6-8-10
Warmup (5min on bike)
Weighted Neutral Grip Chins - 45 x 8, 35 x 6, 25 x 6, rested 3min then did BW x 14
Abs ~ 300
Bike Tempo - 45sec on/15sec off, 2 x 5
Wednesday, 6-9-10
Long Warmup (1 Lap jog, hip mobility, activation work, hurdle mobility)
MB Throws:
Snatch Throw - 2 x 5
Push Press Throw - 2 x 5
Stepup Throw - 2 x 5
Around 30-40 Throws
Back Squats - 135 x 10, 185 x 5, 225 x 10, 225 x 10
Incline DB Press - 55’s x 8, 70’s x 10, 80’s x 8
Non Tripods - 100reps
Hamstring felt fine during the throws today. Hoping I can get back into some light accels on friday. Weather here has been awful lately.
How’s the bike tempo?
Harder than I thought it would be, tried the best I could to stay at 110-120rpm.
I normally do 2x10 follow by 600reps of abs in about 5-6mins.
Thursday, 6-10-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills)
Tempo:
8 x 100m
Pullups - 4 x 8
ABS ~ 300
Quads and adductors are very sore from the squats.
Monday, 6-14-10
Warmup (1 Lap Jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws)
Accel Work: 400yds
Hill Sprints - 2 x 4 x 30yds
7 x 20yds
Back Squat - 135 x 5, 185 x 5, 225 x 5, 275 x 3, 295 x 8, 305 x 6
Bench - 135 x 5, 155 x 5, 3 x 3 w/ 225
A1). Reverse Leg Pres - 3 x 15, 110lbs
A2). DB RDL - 3 x 15, 30-40lb DB’s
ABS ~ 200
BW - 175
Felt great for my first day back. Hamstring had no issues. Only problem I’m having still is my glutes are still not back yet, I’m spending a lot more time doing activation work during the day. Even though I’ve lost 10lbs from earlier this year, I won’t worry about it right now. With the hills, they were done on concrete so I did not spend as much volume with them.
Tuesday, 6-15-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Hurdle Hops - 6 x 4, 30", 6’ spacing
MB Throws - OHB x 5, BLF x 5, Push Press x 5, Snatch Throw x 5
Tempo Running - 6 x 100’s (got kicked off the field)
Core/GS ~400 total
Feeling pretty sore still. Everything went well until I couldn’t finish my tempo runs.
Thursday, 6-17-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws)
Hill Sprints - 3 x 4 x 30yds
7 x 20yds, 2.78, 2.72, 2.62, 2.69, 2.69, 2.68, 2.72
Back Squat - 135 x 5, 225 x 5, 3 x 8 w/ 275
Bench - 135 x 5, 185 x 3, 205 x 1, 225 x 7, 225 x 5
RDLs - 2 x 10
Sprints felt good today, just still need to get stronger.
Friday, 6-18-10
Warmup (200yd jog, hip mobility, sprint drills)
MB Throws: 8lb
10 x OHB, 17yd best
10 x BLF, 15.5yd best
SL Stair Bounds - 2x/side (about 26 total per set, stairs were ~12")
MB Core/ABS ~ 300
Throws today weren’t near my bests, did this in the AM. I took ice baths almost everyday this week and I’m seeing a difference in mobility. It’s made me less tighter and made my warmups more efficient.
Monday, 6-21-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation, sprint drills, MB Throws)
Hill Sprints:
4 x 4 x 30yds, walkback imbetween reps, 5-6min imbetween sets
Back Squat - 135 x 5, 225 x 5, 275 x 3, 305 x 9, 315 x 5 (saved one in the tank)
Bench - 135 x 5, 185 x 3, 215 x 1, 3 x 3 w/ 230
A1). DB RDL - 3 x 8 (55-65lb DB’s)
A2). Reverse Leg Press - 3 x 10 (110-120lbs)
Pullups - 3 x 8, BW
Sprints were tough today, my form started fatiguing on the last two reps. Squats were good, my strength is somewhat coming back.
You are stronger then me. I will attack the weights hard this offseason.
no way, really?
I’m sure, I been playing around with the weights for the last past 2yrs.
Tuesday, 6-22-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Hurdle Hops - 5 x 5, 30", 6’
MB Throws - 10 x OHB (18.5 best), 5 x BLF, 5 x Push Press
Tempo - 6 x 100yds, 14-16sec
ABS ~ 300
Talked to the track coach today, says that I’ll need to run in the low 7’s or under for them to take a look at me at the tryout. Tryout will be mid-August, have less than 2 months of training now.
Wish you were running next Thursday. What do you think your 60m time is right now?
Same here, I feel I need to put all the focus on getting ready for this tryout now though.
I have no idea, got handtimed at a 7.24 earlier this year but that time is not legit enough. Within the next few weeks I’ll try out some 60’s and see. I just have to keep paying my dues in the squat rack, and keep up the hills/accels.
My friend is 30 years old, he runs 7.3-7.4’s 60m and 11.7-11.9 100m, should give you a baseline of where you are now. I wish you would listen and do a mod CF gpp.
Wednesday, 6-23-10
Warmup (light calisthenics, dynamic warmup)
EZ Bar curls - 3 x 8
Skull Crushers - 3 x 8
Hammer Curls - 3 x 8
Rope Pressdown - 3 x 8
ABS ~ 100
Cardio - 20min on elliptical
Ice bath afterwards, big day tomorrow.