Here will be the journal for the myself and the 3 athletes who train with me! We have spent the last 6-8 months studying the many CF products, experimenting with training, and getting to know how we respond to the quality, high-speed runs. We use a NTSC digital camera to determine training times. Here are our current statistics:
Andrew:
Age: 19
Height: 6’3" (190cm)
Weight: 183lbs (83kg)
30m Time: 4.23c
60m Time: 7.40c
Vertical Jump: 27"
Standing Long Jump: 2.80m
Bench 1RM: 220lbs
Snatch Grip Deadlift 1RM: 340lbs
Notes: Recently coming off slight knee injuries, this former soccer player is looking to improve his speed over the short sprints. The sprints were recorded with a noticeable lack of hip height, and I would have expected a 7.25-7.35c had he not taken the knocks to the knees in recent soccer games.
Matt:
Age: 21
Height: 5’7
Weight: 167lbs
30m Time: 4.08c
60m Time: 7.10c
Bench 1RM: 330lbs
Snatch Grip Deadlift 1RM: 370lbs
Notes: Has a long history of hamstring injuries. Short sprinter.
Paul:
Age: 21
Height 5’7
Weight: 160lbs
30m Time: 4.14c
60m Time: 7.30c
Vertical Jump: 27"
Standing Long Jump: 2.80m
Bench 1RM: 300lbs
SGDL 1RM: 365lbs
Notes: Coming off a not-so-recent pull to the lower back. Short Sprinter.
Kay:
Age: 20
Height: 5’5
30m Time: 5.05c
60m Time: 9.06c
Notes: A former 400m runner in high school, she is just starting to get back into sprinting condition. She will be training for the 200m this indoor season. She will only be available to train with us on Tuesdays and Thursdays.
With 23 weeks before the competitive season begins, we will be following an 11 week GPP (based on the download) followed by a 12 week SPP. Andrew, Matt, and Paul will be following a “de-volumized” S-to-L while Kay will be following the L-to-S outlined in the Vancouver DVD.
August 25, 2008: Tempo
Andrew, Matt, and Paul completed the short circuit quite easily:
100+100+100
100+200+100
100+100+100
Sets of Pushups, Abs, Squats, and Pull-ups between sets of tempo. The 100s were run barefoot, on grass in 18-19 seconds, the 200 in 41 (with a turnaround).
They will be progressing 100m per week until they are performing the big circuit.
Kalynn ran 5x200m barefoot in grass in 45s. She will be progressing 200m per week up to 15x200m.
Recovery:
Pulse Stim for 15-30 mins per muscle group.
(Is it possible to do this too much?)
Sprints:
10x10m Hills, Falling Start
Andrew, Matt, Paul: Between 1.70-1.80s (HT, first movement, not including the fall)
Kalynn: 2.05-2.15s
Med Ball Throws:
2x3 OH Throws
We didn’t have the space or surface to do the squat throws. When we go to our usual spot on Thursday we will be able to them along with our planned plyometrics.
Lifts:
Andrew: Bench: 3x1x205
Pull-ups: 3x10xBW
Paul: Bench: 3x1x270
Pull-ups: 3x10xBW
Matt: Bench: 3x1x300
Pull-ups: 3x10xBW
We all did around 10 or so reps on the deadlift with 135 to make sure there were no lingering problems.
Kay: Bench: 3x6x65
SG Deadlift: 3x6x75
Recovery:
Cold Shower/Hot Sauna 1.5m/5m/1.5m/5m/1.5m
Foam Rolling
EMS
Andrew, Matt, Paul:
6x7s contractions, 53s rest.
On Glutes, Hams, and Quads.
Andrew has very similar stats to me (although he is a fair bit stronger than me in the lower body), so I will be interested to see what you do with his training.
How are you planning to address his lack of hip height?
Does c mean video timed?
Also, why is Kay using L-S, whereas the others are using S-L?
I believe that the lack of hip height was due to the injuries to the knees. Training immediately before the injury had no problems generating height off the track. Hopefully as the knees return to normal, his explosiveness on the track will return.
“c” meaning camera timed, yes.
Kay is using l-s for a variety of reasons. She does not have access to all the recovery means the other 3 do. She will only be under my supervision 2 days per week. And she takes a liking to special endurance (she was a former 400 runner). Also, with this being her first serious training in a while, I do not know how well she will recover from training 3 hi days a week.
August 27, 2008: Tempo
Andrew, Matt, and Paul:
100+100+100
100+200+100
100+100+100
Sets of Pushups, Abs, Squats, and Pull-ups between sets of tempo. The 100s were run barefoot, on grass in 18-20 seconds, the 200 in 41 (with a turnaround).
Notes:
Andrew and Paul felt really good today. Kalynn was sore in the upper body from Monday’s exploits and her bench reflected that. Matt however aggravated his hamstring injury, so he did not run. He is going to look for a specialist in the Ohio area to work on it. No running except tempo for him until he finds an expert and gets treatment.
Notes:
The hill was rather torn up today. Also, I think Paul and Andrew went too hard with the supposed “low intensity” work. Kalynn is looking faster and faster every practice. Matt did the same hills and weights as Kalynn (very easy for him) and he will be heading to a therapist this week.
Notes:
Hill is getting pretty bad. We are looking at acquiring a good sled soon. Times were about a tenth slower for everyone. A poor (for recovery) night beforehand and doing this session earlier than usual certainly didn’t contribute either…
Notes:
Andrew didn’t do VJs today as he was a bit sore where his back and glute connect. His explosiveness was slightly compromised on the sprints, but lifts were quite easy. Paul miscounted his bench press weight, hence the odd progression. Next week he will (try) to do 3x1x285, which was scheduled for this week. Matt is running hills very easy. He feels fast but is still waiting on treatment before he does any heavy lifting or sprinting. Kay was sick and on cold/flu medication but still performed well. Looking forward to Thursday!