Thursday 10/15/15-LO
Warmup
Tempo
1x500m @1:28.5
5x100m @16-16.5
1x500m @1:30.5
5×100m @17-17.5*
Med ball throw circuit
Cooldown
*60-90 sec rest and banded external rotation drills between reps, 5 min between sets,
Friday 10/16/15- HI
Warmup
Bounding drills
8x6 step long jumps/ takeoffs
4x20m w / 3pt
4x30m w/ walk in start
4× 30m OHB+ SL bounding
COOLDOWN
Saturday- 10/17/15- LO
Warmup
Tempo-
1×300
6×100
1×300
6×100
3 rounds Medball throws circuit
Cooldown
Heading into a deload week, preparing for testing on Oct. 26,27
So my deload week turned into more of a standard training week with some non impact tempo. Today officially marks an 8-day deload before 4 weeks of SPP leading into my first meet on DEC 5th,6th. It’s also worth noting that I started a full time job on tuesday at a window manufacturing company. I’m on my feet all day from 6am-3pm on a production line, talk about a calorie burner. I’m interested to see how this affects my training, Sleep is definitely at a premium.
Here’s how the week went:
Monday- HI- 10/19/15
hurdles/ acceleration-
warmup
1 step,3 step drill
4x starts over 2h@ 39", 28 feet spacing- had fastest touchdown times to date
3x starts over 4h@ 36", 28 feet spacing- good speed, focused on keeping hips up throughout run
3x 40m from 4pt, no blocks- great triple extension
weights
Tuesday- lo
20 minutes tempo on elliptical 20 on/40off
stretching
Wednesday- HI
shot put/maximum velocity
warmup
NEW 16lb OHB PR- 15.21m
10xOHB
10xUHf
5x stand throw
10 glides
weights, 6x30m flys as subsets
Thursday- lo
30 min/2.5 miles on elliptical, mixed pace
foam rolling, stretching
Friday- HI/ beginning of deload
warmup
testing-
SLJ- 2.95 PB
4 bounds+jump= 14.10m PB
10 stride LJ- an ugly slow 5.50m, will retest next week, took 4 trys to find a mark and had nothing left in the tank
weights- power clean test- havent done in several months and wanted to get reacquainted
135x3, 185x2, 225x1, 245x1, 2 failed attempts at 275
Sleeping in tomorrow then going to do a mile time trial for first time in 3 years!
Had a great deload week with some quality testing, quite a few personal bests.
Testing 10/24
Mile: 5:15
Splits- 1:15 2:37 4:04 5:15
4:55@1500
10/26
9’8 from last week PB
Fly 30-1.18 3.32
150m- 17.07h PB
12lb Ohb 18.22!!! PB
16lb ohb- 15.21 10/21PB
10/27
8.21m stj PB
4.20 3pt 30
UHF 17.29 12lb
300m 39.2- not a good rep. Expecting low 37s at end of November.
10/29
10 stride lj- 5.66 headwind PB
4bj- 14.55 PB
Stj- 8.38 PB
Back Squat- 335
Starting a 3 week SPC cycle. 4 weeks out from indoor opener.
Monday 11/2/15-HI
Warmup
2x6 sl depth jump landing
2x6 sl depth jumps into pit
3x 4 step popups
6x 6 step jumps (all over 5m)
Hurdle drills x4
6x30m over 2 hurdles (PB touchdown times 2.53, 3.68)
2x60m
Weights- 6×4trapdl @205
6×6 db bench 50 lbs
6x6 medball leg raise 6lbs
Tuesday 11/3/15-LO
Tempo @65-75%
10x 100
3x200 4x100
Med ball circuit x3
Wednesday 11/4/15- HI
warmup
Shot put throws
6 Stands
8 glides
6x Pole runs- 7 lefts
4x LJ APPROACH- 9 lefts
Weights
Power cleans 6x4@ 165
Incline DB Bench 6×5@60
Box squat 4×4@300
Thoracic extension 4×10/side
Hanging med bell knee raise 4x10
Cooldown/ hydrotherapy/ heat
Starting to come down with a cold. Need to up my vitamin c and get more sleep one way or another.
Wednesday 11/4/15- HI
warmup
Shot put throws
6 Stands
8 glides
New 12lb PR of 52’ 1.
6x Pole runs- 7 lefts
4x LJ APPROACH- 9 lefts
Weights
Power cleans 6x4@ 165
Incline DB Bench 6×5@60
Box squat 4×4@300
Thoracic extension 4×10/side
Hanging med bell knee raise 4x10
11/6/15
Warmup
Hurdle drills- 1 step 3 step, ;39,42alt
1×2h start over 39
2x2h start over 42
1x3h 42 2x4h 42
6x 10 step LJ-20 feet
6×30m flys
Weights-power
Trap bar Dl- 205 6×4
Db bench-45 6×5
Jump squats- 95 4x4
Hanging med ball leg raise 4x10
11/7/15
Came down with a nasty cold. Lots of tea and rest today
Monday 11/9/15- HI
warmup
Lj drills, 5x 10 stride LJs
WEIGHTS
6x4 power cleans @165
6×6 incline db bench @55
6×15m acceleration Into 10 LR bounds
1×4 3x3 box squats @225,315
3x10 med ball leg raise
3x10 thoracic rotation
Tuesday 11/10/15- LO
Spin bike tempo
3x10minutes 1min on/off
Med ball circuit x3
Jav ball drills
Wednesday 11/11/15
Warmup
Hurdle drills
4x starts over 2h
Shot- 8 stands, 6 glides
Pole vault- 12 jumps 5lefts
Thursday- 11/12/15
Lo- 30 minute spin bike circuit
With Kettlebell swings, inverted rows, pushups, boxing bag
Friday- HI
warmup
Hurdle drills
HJ approach rehearsal× 10
1×40m
4x60m over 3hurdles
Weights: power focus
6x4 Trap bar Dl @225
6×6 incline Db bench @50
4x4 jump squats @100
4×10 med ball hanging knee raise into 10 med ball slams
3x explode core series- 1 minute long(15 seconds jump rope, 30 sec rest, 15 seconds weighted Russian twists)
Cooldown
Saturday-
Off - active recovery
30 minutes spin bike intervals and stretching
Sunday-
LO- tempo
10 minute elliptical warmup
21 minutes of elliptical intervals 1 min 20on/40off. 2 miles total
Eldoa stretching
Monday- 11/16/15- HI
WARMUP
pole vault drills short approach
8 jumps 5 lefts
5 jumps 4 lefts
4x 5 step LJ approach
3x 6 step LJ approach
Weights-
Power cleans 6x3@160
Db bench 6×6@45
Box squats 1x4 @225 3×3@295
Band external rotation 3×10
Med ball hang raise into slam 3×8
1min explode core- jump rope/russian 3×1
Tuesday- LO
Took the day Off to catch up on sleep and prep a ton of healthy food
Wednesday- HI
warmup
Hurdle drills
2x start over 2 hurdle
2x start over 3 hurdle
Shot put- 5 stands
8 full glides
Pole vault- short pole drills
3× 5 lefts- 13’ 185
8× 5 lefts- 14’ 180
4× 3 lefts- 13’ 180
5× 5L long jump
Thursday- LO
Warmup
4,3,2,1 @60-75%
1,2,1,2,1 @60-75%
400m bodyweight circuit
2100m total volume
Core med ball
Eldoa
Friday-
Warmup
LJ Approach rehearsal- 30-35m x 6
HJ approach rehearsal-20-25m × 7
5x OHB+UHF+3 run-run-jump
Cooldown
*awful long work week. Sleep was definitely deprived (6-7 hours most of the week). My nutrition and Hydration is saving my ass. Eldoa is also making a difference. Heading into a deload week. 2015 indoor debut is officially 2 weeks away!
Saturday- Off
Sunday- 15 minutes elliptical. light stretch
Monday- testing. Cloudy and 40 degrees outside
SLJ 2.85
OHB 17.10
FLY 30M 3.26
Standing 150m 17.66
Indoor Pole vault practice- 12 jumps 4 lefts on 13’ 185
Tuesday- recovery/bench press failed max at 245/ eldoa
Wednesday- testing. clear sunny 40 degrees windy
STJ- 8.47m PR in flats!
Uhf 16.44
3pt 30m 4.19
300m 41.6- Great form run. Was not happy with the time, but the sun was setting and the temperature was below 40 degress. Pressing hard could of led to injury.
All in all I’m satisfied with the testing results, my speed and power has improved despite the temperature dropping 20+ degress in the last month.
Looking forward to thanksgiving. Playing in a football game tomorrow!
Here’s an update since thanksgiving:
Thursday THANKSGIVING 11/27/15-
1.5 hour tackle Football game
Rest
Friday-
MMA/boxing workout
Rest
Saturday- Off
Sunday- Off
Monday- HI
Warmup
Pole vault drills
12 jumps at 6, 5 lefts
Go to 84’7 for 6l on 14’6 190
6x 6left LJ
Tuesday- LO
8x100m strides, core, broken 600m, ELDOA
Wednesday-
Shot put meet prep
Pole vault- 12+ jumps from 6 lefts
Thursday 12/3/15-
warmup, gurdle drills, 4-5 starts over 2 hurdles, ELDOA
Friday 12/4/15-
warmup, acceleration mechanics, shakeout
2015 INDOOR DEBUT- Heptathlon SUMMARY 12/5-6,
HUB CITY INDOOR PREVIEW, Centralia, Washington
Early Morning departure with plenty of stops along the 3 hour drive north to the Facility. We (myself and my friend mike) arrive to rainy windy conditions with temperatures in the low 40s. To our surprise we are the only registered heptathlon competitors so right off the bat it isn’t legal for qualification purposes. All field events were hosted indoors while the running was hosted outside on an adjacent neighboring track. The Warmup went very well and I felt super explosive and had some great starts.
60m- never received an official time due to an error in the timing system. Luckily my HJ coach got it on film. The rain let up for the race, still had a noticeable headwind, temp was 41 degrees F right before the gun went off. I had a poor reaction and felt a stumble in the middle of the drive phase, however I feel like I had decent power considering the cold and performed with good technique and posture through the finish. The hand time I’ve gotten from the video is a 7.3 so Im fairly happy with that result [video]https://youtu.be/haLduACDSII[/video]
Long jump- had my first full approach jumps in 9 months. I definitely wasn’t prepared for the speed of the runway and temperature controlled building and kept having to adjust my approach back several feet every jump. 1st round was a foul. second round I crammed in my steps and killed my speed for a legal jump of 5.78m. The third jump was a scratch but was by far my best attempt of the 3, would of measured near 6.40m. This event shows a lot of promise! Cant wait for the next time.
Shot put- We had to scratch the event due to a miscommunication with regards to implements. We thought shots would be provided and there were none. Shit luck.
High jump- first jump session period, since July. I’d been working on my approach rehearsal for 3 or 4 practices leading up to the meet. I had some BOUNCE. Had some very inconsistent takeoffs (which resulted in a very sore achilles post-meet) and my bar rotation is not very good but I ended up clearing 1.80m by over 10cm and had 1.85m in my pocket but clipped it with my heels. 1.95m seems like a real possibility this year!
[video]https://youtu.be/tuwHYOfmfmY[/video]
Due to the fact our meet wasnt legal and we got screwed in 2 events, We decided to shut it down and head home early and not deal with the weather on the 2nd day. We’ll be back in January to fight another day. Overall I feel I am on track to meet my indoor goals and have a great outdoor season in the sprints and jumps.
Any video critique or general advice is highly welcomed!!!
Week of Dec7th- 13th
Monday- Long warmup, maximum velocity 5x50m. explosive lower body weight room and plyos portion. Had a severe lumbar sprain on a failed box squat, immediately went into some eldoa.
Tuesday- rest and ice. could barely move in the morning, managed to decrease pain by 75% and was moving around after 14 hours of self therapy.
Wednesday- rest and ice. managed to hop on the elliptical for 15 minutes and got a good sweat going with no pain.
thursday- rest and ice. was walking and jogging no problem, took an extra day for more therapy
Friday- returned to my job and training, pain free. really dodged a bullet. got through 6 60m in-n-outs and some shot tosses before a great weight room sessions with front squats and hamstring work.
Satruday/sunday-off
Bentz,
You look very strong and powerful.
I’d like to go through your training the same way I just went through what Wermouth has been doing with his athletes x and y from a coaching perspective.
From looking quickly I think you might be able to get a lot more out of your arms in you contain them a little bit more don’t you think?
In the high jump I felt you looked slightly heavy? What did you think?
Why are you doing front squats which is quad dominate over back squats?
What happened with the lumbar sprain?
Do you ever do water therapy and contrast baths? Is all the therapy you currently do self or from someone else?
Its good you have been okay from the sprain. That is really annoying.
Good call regarding the comp the other day. Things can get ugly fast when he weather changes and it can be prime injury conditions which is best to proactively avoid.