Sunday 11/16
Afternoon:
30 Minute Sauna
Night:
6km Run
Volume Day/Week:6km/30km
Monday 11/17
Afternoon:
Dynamic Warm Up
Notes:
felt completely fried so I cancelled the session
Tuesday 11/18
Afternoon:
800m
Dynamic Warm Up
3X830m @2:41 with 4 minute recovery with 4 hurdles per lap
some various technical work
notes:my first metatarsal is bothering me but I think/hope it is more of a tendon issue than a bone issue to im going to take it easy tomorow. I will probably also start doing my VO2 max workouts over hurdles
Wednesday 11/19
Off
I was still resting my foot as it still hurt quite a bit on the top.
Thursday 11/20
Afternoon:
15 Minutes Bike
30 Minute Sauna
notes: I’m going to cross train for a couple days because I belive I have tendonitis in my foot tendons :mad:
Friday 11/21
Afternoon:
10 Min Bike
Kinda Dynamic Warm Up
3X3 Snatch @30kg
3X1 Snatch @40kg
5X5 Squat @80kg
3X5 Snatch Grip RDL’s @50kg
2X15 Sec Hamstring Bridge
2x10 Hanging Knee Raise
notes:Still resting the foot, hopefully it heels soon.
Saturday 11/22
Afternoon:
15 Min Bike
3X5 Bench Press @135lbs
3X5 Chest Supported Row @70lbs
1X8 Incline DB Press @50lbs
1X8 Pull Ups
1X8 Tricep Pressdowns @50lbs
1X8 Curls @25lbs
1X8 Lateral Raises
30 Minute Sauna
Sunday 11/23
Off
Monday 11/24
Afternoon:
10 Min Bike
Short Dynamic Warm Up
Oly Warm Up Complex
3X1 Snatch @30kg
3X1 Snatch @35kg
3X1 Snatch @50kg
5X5 Squat @80kg
1X5 RDL’s @50kg
Hamstring Bridges
2X8 Hanging Knee Raise
notes:elbow was sore but the good news is that my food finally feels better.
Tuesday 11/25
Afternoon:
800m Warm Up
Dynamic Drills
8X50m over IM hurdles (8 hurdles I think)
5X50m over 33 hurdles (8 hurdles I think)
notes:foot felt good again today
Wednesday 11/26
Morning:
Dynamic Warm Up
3X350m Hills @56,61,62 with recoveries of 3 and 5 minutes respectively
notes: plan was to do 2X2X350m Hills but I was wasted after the third, next time I won’t go so fast on the first one.
Afternoon:
Dynamic Warm Up
1X3 Clean @30kg
1X3 Clean @50kg
3X1 Clean @60kg
5X5 Squat @80kg
3X5 RDLs @50kg
2X10 Hanging Knee Raises
2X10 Reverse Crunch
1X60s Core Circuit
notes:really had to push through the tightness from the morning workout, did some foam rollar and stick to get loose and did a good warm up
Thursday 11/27
Afternoon:
Dynamic Warm Up
10X100m @15s with 45s recovery on grass
plans for my first meet are starting to firm up a bit. It will be at Christopher Newport University in Virginia on the 6th. Right now it looks like I will be running the 55m, 600m, and 4X400m. The 600m was a late add for both me and the meet, I hoping there should be some very good comp there with ECU, NC State, NC Central and a lot of Virginia schools.
Ahh my first meet is this Sunday bro!! Im so hyped!!
Im doing the 55m definitely but Idk if I should do the 300 or the 600…I havent trained for the 600 but I want to give it a go…
Whats your experience in the 6 like?
Btw, I hope you enjoyed your Thanksgiving!!
Also…I want to ask you how cleans are helping you out? I want to learn how to do them and stop the squats and rdls for the remainder of the season.
3 events in your first meet. Thats quite a load. Have you done enough speed work to enable you to run the 55m without risk of injury?
Just asking not criticizing.
Friday 11/28
Afternoon:
800m Warm Up
Dynamic Drills
8X~110m over intermediate hurldes working on developing the 15 step rhythm.
notes:didn’t go great today, I think not having my spikes through me off just enough to affect my take off points.
Late Afternoon:
Dynamic Warm Up
4X5 Vertimax with 4 cords @4:4
2X3 Snatch @30kg,40kg
1X2 Snatch @50kg
1X1 Snatch @60kg (fail, need to work on overhead squat strength)
5X5 Squat @80kg
3X5 SGRDL’s @50kg
2X10 Hanging Knee Raise
2X10 Reverse Crunch
1X10 Med-Ball Sit Ups with throw
The three events is a little of a worry to me too, but the 55 is more of a cns primer if anything and the 4x400 is just to get a feel for the 400m before I try one in the open in 1 1/2 months. If the 55 feels like I’m not going to be able to do it without risking injury then I will scratch.
As an additional note I will be training through the meet, thursday will most likely be some tempo and friday will be pre-meet work. Other than that the week will be the same
Also, how are you gonna recover for each event? A bottle of Gatorade before your next event? lol
Bro Im doing the 55 and the 6 tomorrow. Tomorrow’s meet wont have the 300 so I dont want to just do the 55 and call it a day. I did 600 ladders during the summer running it at 2:00 flat at about 75%…I’ll try to hit 1:38-1:42 tomorrow…
Wish me luck!!
Saturday 11/29
Afternoon:
800m Warm Up
Dynamic Drills
6X300m @48s on grass with 3 minute recovery
notes:just a tempo session, first time stepping it out to this distance felt a little awkward. the distance was a bit further because I had to round the turns that I put at right angles :o