Howdy! First off I want to say how thankful I am for the knowledge and experience in this forum. It’s really an amazing resource. This journal section is something I’ve been meaning to get into for a long time. So here we go.
I am a 21yo unattached multi-eventer, I’m from Oregon and have had some tough years with injuries, excess bodyweight and inconsistencies since my last legitimate success as a HS Senior in 2012. In 2014 I dislocated my ankle on my plant foot/lead leg and had some elbow strains from javelin. Had 6 months away from the track before returning to training in Jan 2015. I’m 6ft and my BW is down to 190lbs from 200 when I first started. My goal for 2016 is to make my senior national debut in the heptathlon at USATF Indoors in Portland, OR in March. I’ll have to qualify for the meet in January. I’ve never done an official indoor hep, but have competed for 8 years in the decathlon and honestly the hep is more suited for my strengths. Here’s an overview of where I’m at and where I need to be to qualify.
Current stats: marks from a couple 2015 comps or tests in training from this past year:
60m- 7.3h (testing) 2014 PR of 7.60fat
LJ- 6.10m (testing) 2012 Pr of 6.63m
SP- 13.30m (comp) training marks of 14m
HJ- 1.80m (training) 2014 PR of 1.85
60mh- 8.7h (testing) 2014 Pr of 9.24FAT
PV- 4.11m (comp) training marks of 4.50m
1000m- no mark
Projected Hep score- 4800-5000
Goals- 1. SPEED SPEED SPEED. If that 60m is fast everything else falls into place.
2.drop bodyweight to sub185 by December and obtain single digit bodyfat
3. exceed the USATF qualfier of 5450 with the following marks:
60m- 7.25fat
LJ- 6.70m
SP- 14.30m
HJ- 1.90m
60mh- 8.50FAt
PV- 4.70m
1000m- 2:46.00
score- 5487
Gameplan Summary- I’m using the High/low training method. Mondays, Wednesdays, Fridays are high central nervous system explosive days revolving around the hurdles, jumps, shot, and sprint/plyo variations (500m total volume) and weight training. Tuesdays, Thursdays, Saturdays are extensive tempo days (2000-3000m volume) in the 65-75% range with some light javelin technique and/ or med ball/general strength circuits. Sunday is an active recovery day. More intensive details and lots of video to come in the daily journal!
Any advice, suggestions, critique is gladly welcomed. Thanks for your time.
Wasn’t able to train Monday, So h Had to make a shift in my training this week. High days are Tues,Thurs,Sat. Low days Wednesday, Friday, and Sunday.
tuesday 9/15/15-
Dynamic Warmup
standing hurdle drills- lead leg/ trail leg 3x10
Workout-
4x20m hurdle drill
6 hurdles spaced 9-10 feet apart at 39"
Quick 3 step in between. went over lead leg and trail leg twice
(LJ technique in subsets)-6 run-run-jumps pop-ups in between sets
3x20m one-step drill- going through middle
6 hurdles 9 feet apart @39"
(LJ technique in subsets)-6 run-run-jumps pop-ups in between sets
6x40m quick 3 step over 39"- hurdles spaced 20ft apart
6x 3x LLRL, RRLR single leg bounds as subsets
Total volume- (380m hurdling, 250m bound variations)
Weights:
A1. Front squats- 5x3@ 225,245,215,215,215
A2.Scapular wall slides- 5x10
B.Speed Deadlifts Hexbar- 6x2@ 225
C1. Reverse Deficit Lunge- 3x8/s @45lb dumbbells
C2. Feet-elevated pushups with band resistance- 3x10
D1. Pallof press w/10 second iso-hold- 3x3/side @80lbs
D2. Seated Cable rows 3x10 @190
Cooldown- I use Joe Defranco’s limber 11 hip mobility series
Had Physical therapy an hour post workout- rehabbing some medial epichondylitis in my elbow, and mobilizing/strengthening my serratus interior, rear deltoid, and upper triceps on my right shoulder
Thursday 9/17/15-
Woke up crazy sore and tired. Decided to shift to an active recovery day. Had 1.5 hours physical therapy working on balance and posture, and upper body mobility and strength
Friday 9/18/15-
Back to a high day. Lovely fall weather here in Oregon’s Willamette Valley.
Dynamic Warmup
Shot put-
10 stand throws L/R
12 full glides
8 35lb weight hammer tosses 4l/4r
Afternoon physical therapy-
1 hr plus of more rear deltoid/ thoracic spine/ lat therapy
Evening training- high day
Dynamic warmup
hurdle drills
8x40m over 3-4 hurdles @39in spaced 25 feet apart. [video]https://youtu.be/hwpiy0OOGpI[/video]
emphasis today was more forward lean and aggressive cut step. The lean needs more work. on the last set I ran from a 4pt start, normal distance to the 1st hurdle and 25 ft to 2nd and 3rd. touchdown time was handtimed at 2.55, 3.60, 4.62.
I’ve gotten ASTYM and ultrasound treatment on the elbow, and massage and joint mobilization in the shoulder. Once a month I get a full body massage in some knotted areas that need help. Wish it could be more frequent treatment but money gets tight.
Tuesday 9/22/15-
non impact tempo on elliptical, 20 on/40 off 3x10 minutes
Wednesday 9/23/15-
Couldnt make it to the track. added in another tempo day to boost recovery.
elliptical tempo from tuesday and PT exercises
Thursday 9/24/15-
HI DAY
Dynamic warmup
A1. 5 x 1-step hurdle drill over 5 hurdles at 30in. with 36 inch box jump at end
B1. 6x shot put standing throw Left and right side
B2. 6x 4 run-run-jumps with box jump finish
C1. 5 Shadow glides
D1. 5 x A1
D2. 5x 2 full glide throws (41-46ft)
E1. 5x 60m hill sprint
3 x 3 x 200, 100 @70-80%
2700m total volume
Target times were 32-34 and 16-17
90 seconds walking rest between reps, 5 minutes between sets. During the 90 seconds rest periods I did sets of reverse Crunches with hip lift and dynamic plank variations.
So Ab volume was 9×10 reverse Crunches, 9x30 seconds planks.
800M COOLDOWN
Followed tempo with a med ball circuit and band drills for javelin/PT
Cooldown- Limber 11 and thoracic spine stretching
Therapy- foam rolling and 20 minutes whirlpool at 55 degrees, followed by contrast shower
Monday 9/28/15- HI day
dynamic warmup
hurdle drills
4x block start over 2h @39’ 27 feet spacing between h1 and h2
4x block start over 4h @36’ 29 feet spacing between
best touchdown times on 36s- 2.55, 3.7, 4.9, 6.05
4x LJ approach rehearsal
6x 6 step takeoffs
weights, cooldown, whirpool, contrast shower
Tuesday- LO
dynamic warmup
grass tempo @75% pace, 2800m total volume
2x200m 6x100m
4x200m
8x100m 1x200m
3 rounds med ball throw/core series
Javelin band drills
cooldown, contrast shower, deep stretching
Modified training-thursday 9/30/15
Dynamic warmup
A. 6x 1 step drill over 5 hurdles into.box jump
Left&Right side SP stand throw as subset
B. 6x 5 step over 2h @39"
6x 5 step over 4h @39"
C. 12 full shot put throws- experimented with Eaton shuffle for the 1st time. Was hitting much better power positions and adding 3+ feet to marks from last week. Very excited to continue that progression
D. 6x20m hill sprints low grade
3x60m hill medium grade
E. Weights- bench, hip flexor mob, towel pullups, DB bench, cable rows, 1 leg RDL, cooldown
Friday
Tempo
3x 100,200,100,200,100 @70%
Med ball circuit
cooldown
4x 4 starts over 2h@39’ one space in
4x 4 starts over 4h@36" one space in
2x30m flys
(+360m total volume)
weights-
hexbar DL 2x2@335 2x4@315 subsets were 4x6 lunge jumps, 4x8/s wall ankle mobs
Reverse Barbell Lunge 3x6/s@115
Kneeling OH DB Press 3x6/s @50
PT Band exercises
Limber 11
Tuesday- LO
warmup
tempo- BIG 10
10 pushups, run 100m, 10 reverse crunches with hip lift, run 100m
-descended down to 1 pushup and crunch
-2000m total volume @60-70%pr pace (15.8-17.5sec)
PT band work
cooldown
hydrotherapy
Tuesday 10/13/15- LO
Extensive tempo
1x500 @1:30.5, 3 min rest
5x100 @16-16.5, 4 min rest
1x500 @1:29.3, 5 min rest
5x100 @16.5-17, 5 min rest
1x500 @1:26.6
Cooldown
*Banded shoulder external rotation drills in between sets