Thursday April 8, 2006
Running Workout
Shake out
3x popout starts over 10m
The starts were tough. I have an enormous blister on my heel. The skin is just raw so it was very tender doing starts today. That’s all I can say about today.
Monday April 12, 2004
Friday April 9, 2004 - Mesa Classic - 100m 10.59 -1.1 m/s
200m N/A didn’t show up in the results.
Saturday April, 2004 - Sun Angel Classic - 100m 10.66
Pretty pissed that I cameback and ran like a pud!
Tuesday April 13, 2004
Running Workout
1x300m fast
35.17
I decided to run one fast 300m today because I raced in three races this weekend on Friday and Saturday and I was quite sore on Sunday and little bit on Monday. I cut the volume but really went for it today in the 300. I didn’t want to comeback tomorrow sore again. I also have to run at Mt. Sac this weekend and I felt that I should cut the volume a tad to feel as fresh as possible. I really wanted to get under 35.00, but I fell a little short. What I took from the workout was that I really relaxed coming home and drove my elbows back. Two minutes following the workout I jogged 200m, walked 200m, followed by a 50m jog/50m walk for 250m. Last week after my first rep of 300m I was pretty tired and canned for about 20 minutes, but today 2 minutes afterwards I was able to jog and move around.
Later this week I have 4-8x30-40m starts and 6x200m fast the following day and starts again over 20-40m on Friday. Saturday will be a shakeout and then I race on Sunday.
Wednesday April 14, 2004
Running Workout
4-8x30m-40m starts
broken down to 4x30m and 4x40m
Starts went pretty well. As they went on they got better. I’m getting used to seeing my partners back lol. My body position was good and I transfered to the second phase well. The blister on my heel is getting better, but it took a step back.
Thursday April 15, 2004
Running Workout
1x150m
10x50m grass runs
The workout today was strictly tempo. My shins were really sore today so I went with some easy runs to get my heart rate up. The 150m was at about 60% and so were the grass runs. The grass runs were run with very little rest in fact, just a walk back to the mark and run back and forth. It was comfortable and I think it really helped my shins. After all, no matter what I do this week now will not determine how I will run. It takes two weeks to feel any effect of the workouts. My training partner did this same workout as well. He in fact talked me into it. It’s so early in the year and there is no reason to put any stress on myself right now when the goal is in July.
Friday April 16, 2004
Running Workout (4:00-5:00 minutes rest between reps)
8x30m-40m starts/flys
broken down to 2x30m and 2x40m starts and 4x30m flys
Friday April 16, 2004
Running Workout (4:00-5:00 minutes rest between reps)
8x30m-40m starts/flys
broken down to 2x30m and 2x40m starts and 4x30m flys
The starts went well. The first one was a little shakey because it was my first one. The next three starts felt good. From what my partner could see. My body position was good and I was transitioning very well and running smooth and relaxed. My 30m flys went well also. I only did two of the 30’s because there was no need to overdue the flys going into an important meet this weekend. My times were 2.75 and 2.65.
Saturday April 17, 2004
Running Workout
Shakeout
Sunday April 18, 2004
Mt. Sac Relays
University/Open 100 meters
I am finally updating this bad-boy tomorrow with workouts etc. As of now I am getting ready for a Bobsled push camp in July. I am putting on weight to get up to 180-185 lbs. IT SUCKS! I have to pretty much eat everything in sight. At the training center I will test out in 30m sprint, 30m fly, Vertical jump, 5 Consecutive hop and a bobsled push.
The next 6-7 weeks consist of hypertrophy followed by a week of unloading, then a strength/power phase.
Monday April 19, 2004
Travel day from Mt. Sac
Tuesday April 20, 2004
Day #1 (Hypertrophy)
Lifting Workout (90 seconds rest between sets on all the lifts, but the final two which was 60 seconds)
Bench press 4x10= 195, 195, 155x6, 135x4, 135x10
Incline DB flyes 3x10= 25, 20, 20
Push ups on a swiss ball 3x10
DB shoulder press 3x10= 40, 40x8, 30x2, 30
DB lateral raise 2x12= 10
EZ bar skull crushers 3x10= 45, 45, 45
Rope tricep pushdown 2x12= 80
Upper/side abs 3x20
Max out push ups 2xfailure 23, 7
Running Workout
12x20m-40m starts/resistance/open
4x20m-40m starts
4x40m sled pulls
4x20m-40m open
Daily calorie intake w/out 10 oz boneless/skinless chicken breast included
= 2,705
Weight = 165
Wednesday April 21, 2004
Day #2 (Hypertrophy)
Lifting Workout (90 seconds rest between all sets of all lifts)
Front squat 4x10=135
Dead lifts 3x10= 185
Lying leg curls 3x10= 90
Bent over DB row 3x10= 15
Front lat pulldown 2x12= 135
Straight bar bicep curls 3x10= 65, 55, 44
Low cable bicep curls 2x12= 60
Lower abs 3x12
Running Workout
3x300m @:39 or better - 10 min. rest
Total calories for the day= 4,320
Weight 167
Thursday April 22, 2004
Day #3 (Hypertrophy)
Lifting Workout (120s for lifts #1, 2, 5, 90s for lifts 3, 4, 6, and 60s for lifts 7 and 8)
Incline DB press 3x10= 60
Decline DB flyes 2x10= 30
DB poloquin press 3x10= 15
DB arc row 3x10= 15, 20, 25
Close grip bench press 3x10= 135, 135, 145x8x2
Weighted dips 2x12= 25#
Upper/side abs 2x20
Max out push ups 2xfailure 27, 10
Running Workout
Hurdle Mobility drills
Stepping over hurdle going forward
Stepping over/under hurdles
Stretching on the hurdles
Plyometrics I
Single leg hops (L) 2x5
Single leg hops ® 2x5
Hurdle hops 1x10
Standing 3 Hop 1x10
Standing LJ 1x10
Single leg long jump ®
Single leg long jump (L)
Daily Calorie intake = 4,230 w/out 10 oz steak included
Weight = 168.4
Friday April 23, 2004
Day #4 (Hypertrophy)
Lifting workout (120s for lifts 1, 2, 3, 4, 7, 90s for lifts 5, 6, and 8)
Weighted chin ups 3x10= 15#, NW
Bent over barbel row (underhand) 2x10= 135, 145
DB pull over 2x10= 65
Hip sled 3x10= 180, 360, 410
One legged squats (back foot on bench) 2x12= 115, 125
Hip flexion (on multi hip machine) 2x12= 90, 50
Biceps (your choice) 2x12
Hammer curls 2x12= 25, 30
Straight bar curls 2x12= 55
Lower abs 2x12
Running Workout
8x30m-40m starts/flys
4x30m-40m starts
4x30m-40m flys
Daily Calorie intake = 3, 835 w/out 2 shish kabobs included
Weight 168.4
Monday April 26, 2004
Day #5(Hypertrophy)
Lifting Workout (90 seconds rest between sets on all the lifts, but the final two which was 60 seconds)
Bench press 4x10= 175, 175, 155, 155
Incline DB flyes 3x10= 30
Push ups on a swiss ball 3x10
DB shoulder press 3x10= 45, 45, 40
DB lateral raise 2x12= 15, 12
EZ bar skull crushers 3x10= 55
Rope tricep pushdown 2x12= 110, 130
Upper/side abs 3x20
Max out push ups 2xfailure 27, 10
Running Workout
4-8x20m-40m starts/4-5x30m-50m open
2x20m starts
2x30m starts
2x40m starts
2x30m open
1x40m open
2x50m open
Daily calorie intake w/out 10 oz boneless/skinless chicken breast included
= 3,730
Tuesday April 27, 2004
Day#6 (Hypertrophy)
Lifting Workout (90 seconds rest between all sets of all lifts)
Front squat 4x10=135
Dead lifts 3x10= 195
Lying leg curls 3x10= 100
Bent over DB row 3x10= 15, 17.5
Front lat pulldown 2x12= 135
Straight bar bicep curls 3x10= 55
Low cable bicep curls 2x12= 70
Lower abs 3x12
Running Workout
3x300m @:39 or better - 10 min. rest
or
4x150m
Total calories = 2, 005 w/out Arby’s (puke) and Dinner
Wednesday April 28, 2004
Running Workout
Hurdle Mobility drills
Stepping over hurdle going forward
Stepping over/under hurdles
Stretching on the hurdles
Plyometrics I
Single leg hops (L) 2x5
Single leg hops ® 2x5
Hurdle hops 1x10
Single leg long jump ®
Single leg long jump (L)
Standing 3 Hop 1x10= 24-10, 26-5, 26-10, 26-3, 26-3, 26-8, 26-8, 26-3, 26-3, 26-3
Standing LJ 1x10= 7-8, 8-6, 8-10, 7-8, 8-3, 8-6, 8-11, 8, 8-10, 8-10
Total calories = 3,642.5 w/out dinner included
Thursday April 22, 2004
Day #7 (Hypertrophy)
Lifting Workout (120s for lifts #1, 2, 5, 90s for lifts 3, 4, 6, and 60s for lifts 7 and 8)
Incline DB press 3x10= 65, 70, 70
Decline DB flyes 2x10= 30
DB poloquin press 3x10= 15, 17.5, 17.5
DB arc row 3x10= 25
Close grip bench press 3x10= 135, 145, 145
Weighted dips 2x12= 25#
Upper/side abs 2x20
Max out push ups 2xfailure 31, 16
Running Workout
4-5x20m-40m starts
2x30m
2x40m
1x20m
4-5x30m flys
Friday April 30, 2004
Day #8 (Hypertrophy)
Lifting workout (120s for lifts 1, 2, 3, 4, 7, 90s for lifts 5, 6, and 8)
Weighted chin ups 3x10= 15#
Bent over barbell row (underhand) 2x10= 155
DB pull over 2x10= 65
Hip sled 3x10= 410
One legged squats (back foot on bench) 2x12= 130
Hip flexion (on multi hip machine) 2x12= 90, 100 (Adductor), 130 (Abductor)
Biceps (your choice) 2x12
Standing hammer curls 2x12= 35
Low cable bicep curls 2x12= 70, 80
Lower abs 3x12
Running Workout
10x50m grass runs (60%)
Plyometrics II
High knee bleachers x 5
Double leg hops x 5
Single leg bleacher hops (L) x 3
Single leg bleacher hops ® x 3
Plyometrics III
Vertical jumps 1x10
Box jumps 1x10
Dorsiflex walk 2x30m
Heel raise walk 2x30m
Lateral hops 2x40m
Total calories =
Weight 169