Saturday May 1, 2004
Running Workout
8x100m-120m runs
Instead I did a pool workout because of soreness from plyos and lifting
Form drills
2x high knees
2x ankling
2x “A” march
2x “A” skip
2x “B” march
2x “B” skip
2x “C” step
Width of the pool was about 15m.
4x12sec. runs in the pool 12 sec. rest
4x14sec. runs in the pool 14 sec. rest
Monday May 3, 2004
Day #9 (Hypertrophy)
Lifting Workout (90s for super-sets 1a & 1b and DB arnold presses, 120s for machine chest press, and 120s for super-set 5a, 5b, 5c)
1a Flat bench (fairly light) 3x8= 170, 170, 170x6, 170x2
1b Flat DB flyes 3x8= 30
Machine chestpress 2xtriple drop= 165x11, 135x5, 90x9 / 165x6, 120x8, 75x16
DB arnold press 3x10= 30
4a Upright row 3x8= 65
4b DB lateral raise 3x8= 12.5
5a DB skull crushers 2x10= 25
5b Bench dips (add weight on lap) 2x15
5c Diamond push ups (feet on bench) 2xfailure
Upper/side ABS 3x20
Running Workout
4-8x20m-40m/starts/1x4x30m sled pulls
1x30m 3 point start = 3.58
Total Calories = 4,830
Weight 169.2
Tuesday May 4, 2004
Day #10 (Hypertrophy)
Lifting Workout (90s rest for super-set 1a & 1b, 120s for hip sled, 90s rest for 3a and 3b super-set, none for 1 arm corner row, 90s for super-set 5a and 5b)
1a Back squat (fairly light) 3x8= 225, 225, 185
1b Forward lunges 3x8 ea. leg= 135, 115, 95
Hip sled 2xtriple drop= 215x25, 175x21, 155x15/275x14, 235x13, 215x15
3a Seated row 3x10= 165, 185, 195
3b Bent over DB flyes 3x10= 17.5
1-arm corner row 2x12= 35#
5a Reverse curls 3x10= 25, 27.5, 27.5
5b 45 lb. plate hold 2x30s
Lower ABS 3x15
Running Workout
6x150m w/walk back recovery
Total Calories
Weight 171.2
Wednesday May 5, 2004
Running Workout
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= 26-3.5, 25-5, 26-10.75, 26-4, 26-7.5, 25-6, 26’
Standing LJ 1x10= 7-9, 8-2, 8-2, 8-5.5, 8-9, 8-7.5, 8-7.5, 8-4.5, 8-10.25
Total Calories = 4,625
Thursday May 6, 2004
Day #11 (Hypertrophy)
Lifting Workout (120s for lifts 1, 2, 4, and 5. 90s for lift 3, and 60s for the last lift)
Decline barbell press 1x8-6-6= 135, 175, 185
Flat DB press 2x6= 85
DB cobra 3x8= 15, 17.5, 17.5
Barbell shrugs 3x6= 205, 245, 245
Cable rope pushdowns 3x10= 50, 60, 70
Upper/side ABS 3x20
Maxout push ups 3xfailure 40, 22, 17
Running Workout
4-5x20m-40m starts
4-5x30m flys
Weight 171.2
Friday May 7, 2004
Day #12 (Hypertrophy)
Lifting Workout (120s for lift #1, 120s for super-set 2a & 2b, 90s for lift #3, 120s for lift #4, 90s for super-set 5a & 5b, 120s on lift #6)
Behind the neck pull-ups 3x8
2a Row to neck (use rope) 2x8= 75, 60
2b Straight arm cable pulldown 2x10= 45, 60
1 leg squat off box 2x12
Overhead squats 3x8= 75, 65, 65
5a Reverse incline DB curls 2x10= 30
5b Low cable bicep curls 2x10= 60
Run the rack bicep curls 2xfailure= 50------------->/30--------------->
Lower ABS 3x15
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
Weight 170.4
Monday May 10, 2004
Day #13 (Hypertrophy)
Lifting Workout (90s for super-sets 1a & 1b and DB arnold presses, 120s for machine chest press, and 120s for super-set 5a, 5b, 5c)
1a Flat bench (fairly light) 3x8= 170, 170, 170
1b Flat DB flyes 3x8= 30
Machine chestpress 2xtriple drop= 180x8, 135x6, 90x10/165x5, 135x5, 105x5
DB arnold press 3x10= 35
4a Upright row 3x8= 65
4b DB lateral raise 3x8= 15
5a DB skull crushers 2x10= 30
5b Bench dips (add weight on lap) 2x15= 25#
5c Diamond push ups (feet on bench) 2xfailure 6, 7
Upper/side ABS 3x20
Running Workout
4-8x20m-40m/starts/1x4x30m sled pulls
Weight 169.8
Tuesday May 11, 2004
Running Workout
6x150m w/walk back recovery
runs between 26.40-28.60 200m pace
Wednesday May 12, 2004
Day #14 (Hypertrophy)
Lifting Workout (90s rest for super-set 1a & 1b, 120s for hip sled, 90s rest for 3a and 3b super-set, none for 1 arm corner row, 90s for super-set 5a and 5b)
1a Back squat (fairly light) 3x8= 225
1b Forward lunges 3x8 ea. leg= 135
Hip sled 2xtriple drop= 315x10, 255x13, 195x20/315x6, 255x10, 195x10
3a Seated row 3x10= 195
3b Bent over DB flyes 3x10= 15
1-arm corner row 2x12= 45#
5a Reverse curls 3x10= 30
5b 45 lb. plate hold 2x30s
Lower ABS 3x15
Weight 170.6
Thursday May 13, 2004
Day #15 (Hypertrophy)
Lifting Workout (120s for lifts 1, 2, 4, and 5. 90s for lift 3, and 60s for the last lift)
Decline barbell press 1x8-6-6= 205, 215, 205
Flat DB press 2x6= 90
DB cobra 3x8= 20
Barbell shrugs 3x6= 225, 265, 275
Cable rope pushdowns 3x10= 90, 100, 110
Upper/side ABS 3x20
Maxout push ups 3xfailure 36, 23, 16
Weight 170.8
Friday May 14, 2004
Day #16 (Hypertrophy)
Lifting Workout (120s for lift #1, 4, and 6. 90s for lifts #3, and 7. 120s for super-set 2a & 2b, 90s for super-set 5a & 5b)
Behind the neck pull-ups 3x8
2a Row to neck (use rope) 2x8= 60
2b Straight arm cable pulldown 2x10= 60
1 leg squat off box 2x12
Overhead squats 3x8= 80
5a Reverse incline DB curls 2x10= 30
5b Low cable bicep curls 2x10= 80
Run the rack bicep curls 35#--------->/35#---------->
Lower ABS 3x15
Running Workout
3x60m accels
4x120m @14.5-14.9 - 6:00 rest
13.51, 13.42, 13.41, 13.38
11.15 100m pace, 16.72 150m pace, 22.30 200m pace
Weight 170
Monday May 17, 2004
Day #17 (Unloading Week)
Lifting Workout (120s rest for all lifts)
Split jerks 2x5= 155
Back squats 2x8= 225
DB bench press 2x8= 80
Bentover DB row 2x8= 17.5
Reverse back extensions 2x8
Lower ABS 2x10
4-8x20m-40m starts/4x40m sled pulls
2x20m
2x30m
2x40m
Weight 170.8
Tuesday May 18, 2004
8:30 am Yoga class
Running Workout
6x150m w/walk back recovery
runs between 25.73 and 27.10 200m pace
Weight 171.8
Wednesday May 19, 2004
Day #18 (Unloading Week)
Lifting Workout (120s rest for all lifts)
Hang cleans 2x5= 135
Front lat pulldown 2x8= 150
Cable chest flyes 2x8= 40
Front squats 2x8= 135
Back extensions 2x10
Upper/side ABS 2x15-20
Running Workout
800m jog
Active Warm up
Elbow to foot (same side)
Knee to chest
Heel to butt
Atlas walk
Foot to hip
RDL walk
Speed drills
Hurdle Mobility (2x4 hurdles)
Backwards step overs
Forward step overs
Lateral step overs
Lateral side step though hurdles
Lunges through hurdles
Weight 170
Thursday May 20, 2004
8:30 am Yoga class
Running Workout
4-5x20m-40m starts/2x10m flys
1x20m
2x30m
2x10m flys
Weight 171.8
Drivephase…very impresive log you have here…I have the time to train full time but find that I’m lacking the knowledge and understanding to devise a programme that allows me to fulfill my true potential…I feel that my coach has lost the desire to coach as is going through the motions…Trust me if i could I would come over to US and train with you cats! Its not happening over here in UK man! What I found impressive is the depth of your training and the variety of exercises that you cover between track and weights. At present i’m training 6 days a week (tapering down to 4-5 during competition weeks). I was wondering what you do on the last couple of days leading up to a comp on the weekend?
Keep up the hard work dog…I’m sure you’ll be reaping the fruits of your labour! 
JasonUK,
Thanks! I appreciate the comments a lot. I like to have a variety of lifts, and track workouts to keep me fresh. Beginning next week I start a new phase of training. I like to focus on Acc. Dev. and resistance on Mondays, Ext. tempo to develop strength on the track on Tuesdays, Hurdle Mobility for Range of Motion, Plyometrics for some explosiveness on Wednesdays, On Thursdays more Acc. Dev. and Max V, Friday is a tempo day (60% runs) or a recovery day. Saturday is either a competition day or 4x120-150m @ 13-14/16-17.
This week for me is a competition week for me. So everything was normal through Wednesday. On Thursday I wanted to keep the meters down. So I did 3 starts x 20-30m and I had max v, but I went to 10m flys instead of 30m flys. Today will be a pre-meet day with an in depth warm up, some speed drills, and a few popouts.
I hope this all helps you out. Let me know if you have any other questions or thoughts, I’d be more than happy to help out in any way possible!
Drivephase,
thanks for the response…thats interesting…usually I rest up on the day before a meet, but i must admit one time I did do a Pre Comp training session (warm up,stretching and speed drills with a few runs over 20-30m) did considerably improve my performance the following day. I may try and do this again and see what happens. I too have a meet tomorrow…Good luck with yours. Catch you soon.
Jason
Friday May 21, 2004
Running Workout
800m jog
Active Warm up
Elbow to foot (same side)
Knee to chest
Heel to butt
Atlas walk
Foot to hip
RDL walk
3x popout starts
Monday May 24, 2004
Day #19 (Hypertrophy)
Lifting Workout (150s rest for lifts 1 and 2, 90s for lifts 3, 4, and 5, 30s for lift 6)
Front squat 4x8= 160, 165, 170, 175
RDL 4x8= 200
Towel grip pull ups 3x8
Bent over DB row 3x8= 60
Seated hammer curls 3x8= 30
Standing good mornings 2x10= 115
Running Workout
800m jog
Active Warm up
Elbow to foot (same side)
Knee to chest
Heel to butt
Atlas walk
Foot to hip
RDL walk
8x10m-40m standing starts
2x10m 1.69, 1.66
2x20m 2.66, 2.64
2x30m 3.65, 3.65
2x40m 4.76, 4.76
Weight 171.6