Thur: Rest
Fri:
Warmup Z
bike: 2x10 45on/15off 120rpm
decline situps 4x25x25lbs
Circuit D: 2x10
ab circuit 20sec
Countdown: 8 days
It’s called ghetto fabulous my friend!! 
I did the speed session on Wednesday because of the holidays. Next week:
Mon: Speed
Tue: Tempo
Wed: Rest
Thur: Acc
Fri: Rest
Sat: Race 60m
Week 7: First race (Maint)
Mon: 300
Warmup C
4x30 blk
3x60 35/4
zino x3
400 jog
willie x8
pause jsq (3sec) 2x4x95
bs 2x3x75% of 3rm
1a: bp x3 x2 x2
1b: db row 3x8
bike/stretch
The past three Monday’s we have been doing gun starts, today my training mate was beating me out of the blocks but around 15m it was all over. The 60’s were average, felt like I didn’t have any turnover and couldn’t hit fourth or fifth gear. I pray that I am saving it for Saturday!
What were your 60 times?
What times? The meet is Saturday and it should be a hot meet suppose to have a 6.6 guy and several 6.8’s.
Tue: 1000
Warmup A
10x100 14-15sec
mb situps 2x25
mb toe touches 2x25
400 jog/walk
stretch
200 jog
Countdown: 4 Days
What are you expecting to run? My pR is 6.89. i Have only ran 3 60’s at meets
Expecting to run 7.2…
OK that should be feasible. What u got planned for the rest of the week?
4x200 in 22-23sec, then rest, rest rest rest.:rolleyes:
BTW, 7.2 should be feasible… I just may lay something hot on the track come Sat depends how I feel, trust me it’s there…
Depending how things go this weekend I may go to Iowa State next Saturday, this would require me to change my training.
how far is iowa from you
Couple hrs, don’t care my boy is driving and want me to go.
Yea, this finally makes sense now that I train using CF methods.
All the other coaches I was under had programs that were constructed in a way where going 100% in competition felt out of place because we never ran in the 95%+ range. That is sad being that we were all sprinters.
To add insult to injury, I ran well more out of being scared then actually making an effort to go through all my stages of the race properly (e.g., React to gun, block clearance, drive phase, ect)
Ohh, and your training program looks great. I wish you a successful season. It’s to bad you, Chris68, others, and myself can’t all train together under someone with the expertise like Charlie. I mean it just sucks that there are just little pods of people scattered around training on there own in America.
lol everyone doesnt get lucky enough to have a great coach. I finally converted my training partner to belive in the gospel of charlie. He went from running 4 straight 10.9s to 10.6,10.5,and 10.4 within a season based of the the weight training videos. He was also injured the year before and before that only ran 10.8. Now he is a true beliver in charlies correct training.
Thur: 240
Warmup W
2x30 stand
2x30 3pt
3x40 blk
400 jog/walk
ab circuit 20sec
db jsq 2x6x20
ip 2x3
tread walk/stretch
Don’t know what’s going on but the last 12-14 days I haven’t felt very fast and lacking turnover. With me this could be a good sign because when I feel slow I’m usually sprinting fast. I have to decide if I want to drive down Sat morning or sleep in a hotel Friday night with friends, I’m leaning towards driving down Sat morning so I can go through my pre meet ritual etc. All of the work has been done now it’s time to make someone pay.
Countdown: 2 Days
Damn what a stressful ass week, I’m so high on life and fired chicken right now. It’s so cold in the mid west I have no clue how my legs will feel on the track tomm.
This is for Chris:
Ready 4 War:
lol lets get it