Nice workout. Good luck at ASU!
I got the idea of the split runs from you big guy!
Monday March 22, 2004
Lifting Workout (3 min. rest for lift #1, 2-3 min. for list #2 and 3, and 2 min. for lifts #4 and 5)
Hang snatch 5L= 115, 5M= 125, 3M= 130, 3M= 130
Split lunge jumps 3L= 40, 3L= 40, 3L= 40
Step ups 6M= 130, 6M= 130, 6M= 130
Overhead squats 5L= Bar, 5L= Bar, 5L= Bar
Body curls 3x8
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
3x300 fast
1x300 @ :40 - full recovery (trainers)
1x300 @ :38 - :39 - full recovery
1x300 @ :36 or faster - full recovery
38.74 (in trainers), 36.19, 38.75
Man, it was windy today. It was a cross wind so it made the curve a real pain and coming home as well. I was happy with the way it went though. All of them were where they should have been. The first rep was very solid and relaxed. I felt strong the whole way. The second rep was more of the same. I let off about 10m out from the finish so I liked that I ran 36.19 and it felt comfortable. What the made the workout more of a success was that it was a Monday and I just come off my base building cycle so I was a little unsure if I’d even come close to the times I had down. Tomorrow is a technique day with some starts over 20m-40m and a few sled pulls and some more lifting.
The lifting today was a little different from what I have been doing. I really need to work on my overhead squat. I really struggled there. It was more from lack of flexibility, but I made sure the movements were slow and controlled. It really felt like I was getting a lot of core work in also. If anyone has some pointers for me, I would love to hear them! I improved a little bit today.
Yeah, yesterday’s wind did get a bit bothersome 
Good workout for ya, none-the-less. Glad you liked it.
Tuesday March 23, 2004
Lifting Workout (3 min. for lift #1, 2-3 min. for lift #2, and 2 min. for lifts #3, 4, 5, and 6)
Split/push jerks 5L= 135, 5M= 165, 3M= 170, 3M= 170
Push up throws 3x5
Bent over barbell row 6M= 135, 6M= 155, 6M= 165
Flat bench press 6M= 185, 6M= 210, 6M= 210
Hammer grip bicep curls 6M= 30, 6M= 30, 6M= 30
Upper/side abs 3x15
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
1x40x40m sled pulls
The workout felt good today. I thought I would have some soreness after some turnover yesterday, but I felt pretty good. I worked my way into the starts. I mainly tried to get faster as the starts would go on. I was feeling my way through, driving hard, and sprinting the way I plan to at the meet this Friday. All in all, not a bad day of work. Tomorrow I am doing 8x200m progressively fast starting at :28 and going down to sub :23 and :22.
Wednesday March 24, 2004
Running Workout
6x200m (progressively faster)
2x200m @ :28 - 5:00 rest between reps and 10:00 between sets (trainers)
2x200m @ :25-:26 - 5:00 rest between reps and 10:00 between sets (trainers)
1x200m @ :24-:25 - 10:00 rest (spikes)
1x200m @ :22-:23 (spikes)
28.42, 28.50, 24.96, 25.70, 24.15, 23.24
I felt pretty good. The first two, I was way slow, but they were there just to get a feel for what I was going to be doing. I felt it would be stupid to come out in practice and run fast when I may not be ready for it on those reps. So the first 4x200m were in trainers. There was also a pretty wicked head wind on the turn. I ran comfortably and let up prior to the line. I was inconsistent with some of the run. Although I made them under the time or just near it, I would have liked to have been more consistent. I like that I’m getting some speed in! I gave myself around 60 hours of rest before the meet with this speed workout. It should be more than enough recovery time.
Tomorrow is pre meet with some light block work. I have some lifting as well, but they are just medicine ball throws.
That’s a pretty good workout there. Keep it up, man!
Thursday March 25, 2004
Lifting Workout
Medicine ball circuit (2 min. rest between the circuits)
1a Underhand throw
1b Seated throw left
1c Seated throw right
1d Underhand throw backwards
Wood choppers 3x6 (2 min. rest)
Running Workout
Shake out
4 popout starts
You know what to do this weekend. Do it.
I had my first meet yesterday. I opened up my season with a 10.77. Not very fast, but good for where I am right now in the year. The week going into the meet was my first week of speed work. So I ran that time with doing training that was equal to my fall training I would do while I was in college, which as you can see consisted of 500’s, 6x200m, 300’s, hills, and sleds. There was a -1.2 wind reading for the race so I was able to calculate what I was able to run had there been a “0” reading on the gauge. It came to be 10.63.
Some of the positives that I took away from this race were that my start, drivephase/acceleration were great. I was neck and neck with the best in the field 60m into the race. The warm up was great. It was a rolling schedule and I started warming up when the meet began since I was the 5th event. It ended being that I warmed up for 2 hours! I hate rolling schedules! None-the-less I took my time going through every step of the warm up.
Here is what I did;
800m jog (very slow with occasional arm swings/circles and some exagerrated knee drives)
Static Stretch for a count of 10
Seagrave with squats, hyland fling, front lunge, and side lunge.
Speed drills/form drills with ankling, butt kicks, single leg fast leg (3 count), complex fast leg (2 count) and “C” Step. All over 20m
4x60m build ups in spikes
3x30m 3 point starts
3xvery short block starts
Raced
Here is the negative, I faded toward the end of the race. I believe it from lack of speed and speed endurance, which I have just begun. I could have very easily made the warm up a negative if I wouldn’t have taken my time going through it. I figured that if I were to start to early I could always slow it down, and relax, and if I needed to I could pick up the pace.
All in all, whether my conversion was correct 10.6310.77 isn’t too bad. Especially for all base training. Hopefully I’m training myself correctly.
Monday March 29, 2004
Lifting Workout (3 min. rest for lift #1, 2-3 min. for list #2 and 3, and 2 min. for lifts #4 and 5)
Hang snatch 5L= 115, 5M= 125, 3M= 125, 3M= 130
Split lunge jumps 3L= 40, 3L= 40, 3L= 40
Step ups 6M= 130, 6M= 130, 6M= 130
Overhead squats 5L= Bar, 5L= 55, 5L= 75
Body curls 3x8
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
2x300 fast
1x300 @ :38 - :39 - full recovery (trainers)
1x300 @ :36 or faster - full recovery
38.68 (trainers), 36.32
The workout was alright today. It definitely could have gone better. I struggled to get out hard on the last 300m run. It was a bit windy, but there is no excuse. I didn’t execute my plan and I failed with the workout today. It was one of those days where I don’t think I have any speed what so ever. There is no question I need to turn it up a notch. I’ll never be satisified until I am where I should be. Next week I cut the reps down to 2x300m, but I will not run any in trainers, they will both be in spikes.
The lifting went well on the other hand. I lifted right after my running workout and I was still able to use the same weights, etc. so that has to count for something.
What are your pbs
Also how old are you. And where do you live and what school did you go to…
100m 10.30
200m 21.18
24 years old, train in Arizona, and I went to the University of Wisconsin-La Crosse
Tuesday March 30, 2004
Lifting Workout (3 min. for lift #1, 2-3 min. for lift #2, and 2 min. for lifts #3, 4, 5, and 6)
Split/push jerks 5L= 135, 5M= 165, 3M= 175, 3M= 175
Push up throws 3x5
Bent over barbell row 6M= 155, 6M= 175, 6M= 175
Flat bench press 6M= 210, 6M= 210, 6M= 210
Hammer grip bicep curls 6M= 35, 6M= 35, 6M= 35
Upper/side abs 3x15
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
1x6x40m sled pulls
The workout felt good today. I recovered really well from yesterday’s workout. There wasn’t any soreness at all! I was really cued into the starts today. I reacted well to the cadence. I’m moving in the right direction to get to where I think I should be. However, I have a lot to work to improve.
Wednesday March 31, 2004
Running Workout - 5:00 rest between reps and 10:00 between sets
5x200m (progressively faster)
1x200m @ :28
2x200m @:25-:26
1x200m @ :24-:25 - 10:00 rest (spikes)
1x200m @ :22-:23 (spikes)
26.44 (trainers), 25.57 (trainers), 23.30 (spikes), 22.65 (spikes), 29.64 (shakeout)
I don’t know what was up with today, but I was running decent. The pace times towards the top were what I wanted to do, but as you can see, it didn’t go how it should have. After the first two, I thought to myself, it’s time to throw on the spikes and go. I was able to maintain a level and relaxed chin, as well as my whole body. I relaxed and focused on the workout. I was clawing so hard, I pulled my orthotics away from my heel and towards my toe. Still, much more to work on and improve on.
Thursday April 1, 2004
Lifting Workout
Medicine ball circuit (2 min. rest between the circuits 3x6)
1a Underhand throw
1b Seated throw left
1c Seated throw right
1d Underhand throw backwards
Wood choppers 3x6 (2 min. rest)
Running Workout
8x30m-40m starts
Starts went well today. I had a little soreness today, but nothing that a good warm up couldn’t get rid of. I eased towards the end and focused on the basic mechanics of my start. I am racing on Saturday at a very low key meet.
Friday April 2, 2004
Running Workout
Shake out
6x popout starts over 10m
Today went well. I did starts with Marcus Brunson and it helped me a great deal because I was able to focus on my mechanics and strategy over 10m. It was nice to finally have done starts with someone else. It really pushed me to focus.
Monday April 5, 2004
Lifting Workout (3 min. rest for lift #1, 2-3 min. for list #2 and 3, and 2 min. for lifts #4 and 5)
Hang snatch 5L= 115, 5M= 125, 3M= 125, 3M= 130
Split lunge jumps 3L= 45, 3L= 45, 3L= 45
Step ups 6M= 115, 6M=115, 6M= 115
Overhead squats 5L= 75, 5L= 75, 5L= 75
Body curls 3x8
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
*Step ups - As soon as back foot made contact it recovered back up to the bench.
Running Workout
2x300 fast
1x300 @ :38 - :39 - full recovery
1x300 @ :36 or faster - full recovery
35.44, NT
The workout went well. I got out hard. I had some booty lock towards the end, but nothing that relaxation couldn’t fend off. It was a pretty good day to get out and run. I got out hard and the rest took care of itself. After that one, I was pretty tanked, but elated that I finally ran a decent 300. The second one wasn’t quite as fast, or it didn’t feel that way, so I just took it that I did the workout the complete opposite of what it said. Tomorrow I have some starts and I’m starting to get some confidence that things are going the way they should be.
Tuesday April 6, 2004
Lifting Workout (3 min. for lift #1, 2-3 min. for lift #2, and 2 min. for lifts #3, 4, 5, and 6)
Split/push jerks 5L= 145, 5M= 165, 3M= 170, 3M= 180
Push up throws 3x5
Bent over barbell row 6M= 165, 6M= 170, 6M= 175
Flat bench press 6M= 215, 6M= 220, 6M= 225
Hammer grip bicep curls 6M= 30, 6M= 30, 6M= 30
Upper/side abs 3x15
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
Running Workout
12x20m-40m starts
Broken down to 4x20m, 4x30m, and 4x40m
The starts went very well. I only 2x40m because of a blister I have on my heel. I really transitioned well from drivephase and ran smooth and relaxed. My body angles were also where they should be. It really helped doing my starts with someone and with a gun. The holds were varied. Some very long, some very short. I was told that my reaction was right on. Having someone to do starts with and some workouts has really helped me out.
Wednesday April 7, 2004
Running Workout
5x200m (progressively faster) - 5:00 rest between reps and 10:00 between sets
2x200m @ :27
2x200m @ :25-:26
1x200m @ :22-:23 (spikes)
26.12, 25.73, 24.97, 25.18, 22.68
The workout went well. I felt very good during all the 200’s. I ran the first four in trainers and the last one in spikes. I was pretty happy running all these 200’s and feeling that I was putting forth no effort to run well. There is still much to improve on, but things are slowly being put together.