Thur:
Warmup C
2x20 face down+acc ladder+builds
3x4x60 (15) wb/5min
hh 3x10
P. skips h/d 2x5
Weights:
squats 2x3x315
bench press 2x3x245-225
pullups+rdl 2x8+2x8(lite weight)
ohb/height x5
core 100x
The plan was to do 4x4x60 but my body felt like shit. I took Fri-Sun because my body felt horrible. BTW, more ART on Friday.
Week 3:
Mon:
Warmup C+acc ladder+builds
3x30 face down
3x60 pushups
P skips h/d 2x5
Weights:
Spilt squats 2x5x205-225
bench press 3x245 3x265 2x275
rows 3x8x157
ohb/reactive height 2x5
core 100x
The right hamstring felt good but the left hamstring felt like it did during indoor season, it was tight until the last two 60’s. The plan is to get ART and bike tempo on Tuesday because of weather, and SE on Wednesday. Positive note - jumps and throws has been great this season lots of throws going 18-20yds.
Tue: ART - Pre workout
Mod Warmup A
Bike tempo: 2x8x45on/15off/120+rpm
core 300x
Caught cramps in my abs - ouch…
Has the ART made a difference for you?
With my right leg - YES… My left leg has been giving me issues since Jan 1, 2010 and need to rest for 4 weeks, I understand I won’t be at my best this year because of the injury but the goal is to try and manage it with proper training and treatment. To answer you question - yes the ART has helped.
So do you mean you’re going to take off 4 weeks from meets?
No! I’m going to be smart with my training and cont with my treatments and after the season rest for 4 weeks.
Wed: 510
Warmup C+Acc ladder+builds
2x30 pushups
Stadium pogo 2x20
180-150-120
hh 3x10
core 100x
Trash weather today, 60’s and a 15-19mph headwind. I think the headwind was a blessing because it kept the speed down which isn’t a bad thing this week. Overall the times were very similar to the workout 2 weeks ago. With the weather conditions and no SE work for about two weeks it wasn’t a bad workout.
Fri:
Warmup C+acc ladder+1x100yd build
2x30 facedown
5x150@18sec 5mins
Weights:
squats 2x3x315
bench press 2x3x225
pullups 2x8
box jump routine:
core 100x
Sat/Sun: REST
I took it very easy on the 150’s esp on the first 50. Bicep femoris is so damn tight, I feel it’s gonna rip at anytime.
Week 4: June 14
Mon: 330
Warmup C+buildups 30-100
3x30 face down
4x60 3pt
P skips h/d 2x5
ohb 2x5
Weights:
Spilt squats 2x5
bench press 332
rows 3x8
reactive height 2x5
core 100x
Tue:
Mod Warmup A
2x6x45/15/120+rpm
core 200x
Didn’t feel like going to the track today so I did a bike workout. Glad I didn’t compete last weekend because the weather was shit, 10.3 guy ran 10.8’s.
Wed: 510
Warmup C
2x30 3pt
180-150-120
Weights:
squats 2x3x315
bench press 2x3
core 100x
Thur/Fri: REST
Sat:
Warmup A
2x5x100 rest 30sec/3min
core 200x
Sun: REST
Hey nice Journal…?
Was you being serious about taking 10 fish oil caps at day…?
yessss…
I will take two, 4 times a day.
Thanks…
I thought too much, could thin your blood or something.
CP mega amounts (30-50) maybe.
Week 5:
Mon:
Warmup C
4x20 3pt
height x6
core 100x
Hamstring felt like shit. The meet got moved to Tue instead of Thur.
Tue:
100: 10.95 (-0.5) Rest 20mins
200: 22.80
The plan was to have a nice hour long warmup but that didn’t happen, traffic was crazy and I ended getting lost. I arrived at the track 20mins before the race and beg the meet directors to give me additional 10mins so I had 30mins to warmup.
Stride 3x100’s
Couple dym stretches
Couple sprint drills
2x100’s buildups
Throws x2
Stadium pogo 2x10
Overspeed starts 3x10
Several sprints over 30-60m
I was moving non stop and it also helped that I had 4 layers on my lower body. Traveling to Houston Tuesday and will race Thursday nite in H-Town. Second fastest time of the season, let’s see what I can put together over the next couple weeks.
Looks like you got your speed back, do you think so?
Slowly… My hamstring is really causing me problems late in races and causing my tech to break down. In the 200 towards the end I had to give up because my hamstring started to hurt. I have 4-5 meets reminding so let’s see what I can do, my friend told me I had 10.7 in me today.
Schedule leading up to TX:
Thur: SE+weights
Fri: Tempo
Sun: Speed+weights
Mon: Tempo
Tue: Travel
Wed: Premeet
Thur: Race
Fri-Sat: Rest
Sun: Speed+weights
Mon: Tempo
Wed: SE (Stim meet)
Thur: Travel