Thanks man, I just have to go out and execute and rely on my training.
You’ll do great man just stay focused like you’ve been doing!!
As for me, there’s a shuttle hurdle relay on Monday and my coach put me in as one of three. I usually do hurdles for flexibility purposes and all, but Im shitting bricks because I dont do hurdles as an event. I know he picked me because hes confident I can do it…but Im scared…Im outta my comfort zone.
Wednesday 1/7
Afternoon:
Dynamic Warm Up
3X2 Cleans @50kg
3X5 Squats @70kg
3X5 RDL’s @50kg
2X10 Hanging Knee Raise
notes:legs felt sore and I felt flat before the workout, but my legs are feeling better as I sit here lol.
Thursday 1/8
Off
Friday 1/9
Night:
Dynamic Warm Up
1/10
Indiana Open
400m:50.86e
200m:22.96e
Not really the result I was going for in the 400m. I will take the 200m result as it is close to my outdoor pr. The 400m went out perfectly high 23 low 24 on the first lap, but then I just fell apart. I think some of it was a mental mistake but I deff did not have much in my legs… no ability to dig deep and bring it home. I think my speed endurance and special endurances I and II are next to zero right now. Even at the end of the 200m I felt like I was tying up in a 400m. I’ll discuss training a little later for the next couple weeks.
Nice job man, keep up the good work.
Don’t worry about it.Stay focused man. Keep up the good work.
M: 4X250m Hill with full Recovery + Weights
T: 4X5X100m @14s with (46s/3 min) recovery
W: 4X3X30m Sled with (30s/5 min) recovery + Weights
Th: 12X200m @30s with 1:30 Recovery
F: Special End + Weights
S: 3X3X300m@45s with 2 Minute between reps and 5 minutes between sets
S: Off
For Special end on friday I was thinking of alternating
300+150, 150+150, 100+80, 80+60, 60+60 with 30s between reps and full between sets
or a ladder of 450,350,250,150,50 with full recovery
I think part of the reason that my hills have not been improving is the same reason my 400m was so pathetic this weekend, I’m not doing anyting to compliment them. This is why I’m adding some special end on fri.
1/11 Sunday
Off
1/12 Monday
Afternoon:
Dynamic Warm Up
2X600m @1:30, 1:34 with 12 minute recovery
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
3X3 Snatch @30kg,35kg,40kg
1X3 Snatch @50kg
1X3 Snatch @40kg
4X8 Squat @80kg
3X8 SGRDL’s @60kg
2X10 Hanging Knee Raise
1/13 Tuesday
Afternoon:
1 hr deep tissue massage
Late Afternoon:
Dynamic Warm Up
10X100m @15s with 45s recovery
1/14 Wednesday
Afternoon:
Dynamic Warm Up
3X3X20m Sled @25lbs 30s/3m
4X5 Vertimax with 4 cords @5:5
4X2 Cleans @40kg,50kg,60kg,70kg
4X8 Squats @80kg
3X8 CGRDL’s @60kg
2X10 Hanging Knee Raises
A couple single leg squats
notes: Felt ok, didn’t want to push too hard after the deep tissue yesterday.
1/15 Thursday
Afternoon:
3K Run
Dynamic Warm Up
10X200m @30s with 2:00 Recovery
1/16 Friday
Afternoon:
Dynamic Warm Up
4X250m Hills in ~40s with 8’, 10’ and 12’ recovery
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
4X2 Snatch @30kg, 35kg, 40kg, 45kg
4X8 Squat @80kg
3X8 SGRDL’s @60kg
1X10 Right Leg Single Leg Squat
2X10 Hanging Knee Raises
2X10 Draw-In Crunch
1/17 Saturday
Afternoon:
Dynamic Warm Up
8X300m @45s with 3 minute recovery
1/18 Sunday
Off
1/19 Monday
Afternoon:
Dynamic Warm Up
500m Solo Time Trial: 1:07.7ht
notes: Was running late for work so instead of 2X600 I did a little TT and it went pretty well for only being able to squeeze in a 10 minute warm up. I know I’m in 1:05 200m banked track shape right now.
Night:
Dynamic Warm Up
5XLinford Christie
4X5 Vertimax with 4 cords @5:5
4X3 Snatch @30kg, 40kg, 40kg, 50kg
2X1 Snatch @60kg
6,8,8,8 Parallel Box Squat @80kg
3X8 SGRDL’s @60kg
2X8 Hanging Knee Raise
notes:Right knee is bothering me, I think I damaged some ligaments last friday squating, good news is that it doesn’t hurt at all to run. I think I might do box squats the rest of the week instead of going ATG
what is 5xLinford Christie?
http://www.youtube.com/watch?v=q33pqu-zRas
It is just like the first thing in the video. I did 5 hurdles at the second notch.