Blend - High end accel/Low end max velocity session
Friday: 280/9
Warmup S (weather 45)
2(40fly; fef; 40fly) 15m accel zone/20-20-20
Block work (tech) 10mins
Cooldown: 3x100 (barefoot)
Snatch deadlifts/depth jump x3 3x1 435
Db rev lunge 2x5 80
Glute drive 2x10 405/455
Db support row 3x8
Cooldown: pogo series (barefoot)
Considering everything solid work today. I’m ready for a DELOAD!!! Those damn rev lunges are a game changer - I have a love/hate relationship with them.
Saturday:
Mobility A/C x10
GS: Willie 8x
GS: Spencer 12x
Steam room recovery session.
We already went big on clemson over wake… We have big cash on kstate over baylor. If kstate win - extra PHAT on utah over oregon tonight.
Before I get into the training stuff, I want to thank my wife and son for allowing and supporting me throughout this journey. Most people my age can’t do this because of health or family obligations. My wife has always push me through this journey even when I didn’t want to do it going all the way back to 2016. That’s where I get my strength and drive to continue this journey….
Training stuff: Today the weather will be in the low 50’s. I will perform my speed session mid-day and strength training at night. I’ll probably pick my son up from school and head directly to the track before the campus closes for Thanksgiving and to give myself a chance for decent weather. The track work will be a little bit of everything accel – max velocity – short speed endurance while the weights will be “very” easy later tonight. The session today will probably be my last hard track session follow by 6 days of rest before heading into meet prep. Meet prep week: 1 speed session, 1 recovery session, 1 neural session not much work – just enough work to keep the system prime and ready. All the hard work has been done at this point and no chances of hitting a big lottery ticket!!! Believe in the work that has been done and repeat what has been done in practices thousands of times. Charlie Francis always said – the minute you try and do something more in meets – It’s all over!!!
Injuries: The shoulder is heading in the right direction. Probably about 2 weeks away from being 100%. Over the past couple days, I have noticed not much discomfort with the arm swing but still not ready for upper pressing work. I’ll continue to perform hundreds of daily reps of shoulder rehab movements while allowing the area time to rest as much as possible.
“Work hard in silence, let your success be your noise.” ― Frank Ocean
It’s difficult to achieve wonderful things completely alone and the fact that you have support from your better half ;), it’s essential to achieve long term results and ultimately balance in your life. Your wife is clearly a fabulous woman and smart to realize supporting her significant other goes a long way contributing to a life with shared values.
Tuesday 330
Warmup S (stiff jumps/sl bounds) (weather 45)
4x30b; (short speed endurance) >80b-70b-60b r4-7
Weights later tonight. Update later.
Thank you!!!
Thank you!!!
PM weights:
Hurdle mobility 2x10
Power clean 3x2x225
Back squat/rock jump x3 2x3x315
Glute drive 2x5 405
Db support row 3x8
It’s time to rest and get a couple massages over the next 6 days. I’ll update with more notes throughout the week - don’t feel like typing at the moment.
My body just starting to feel somewhat normal. Tuesday workout was harder than it looked on paper. The bottom of my feet been tight each morning this week - I decided to get them massaged today. The plan was to start training on Monday, but I’ll wait and see how my body feel - the weather supposed to be warmer on Tuesday. I know many people don’t like static stretching, but I found performing some easy static stretching each morning while my son is having breakfast is very helpful. If I go a couple days without doing it my body starts to feel weird and injuries start to take place. Low cost/risk with high payout!!! These first couple indoors meets I’ll probably be playing with various templates because the one thing I haven’t been able to get right is fatigue management going into meets etc. This first meet I’ll go back and try a light neural session the day before comp - haven’t done this since 2010. If it goes well, I’ll probably keep it otherwise next up. All about recovery and staying sharp at this point.
To try and control some stressors this week.
1: Cont the use of ksm66.
2: No sports betting this week.
3: Limit exposure to blue light.
4: Good “quality” sleep each night and squeezing in an hour nap. Keyword - is quality!!!
5: Trying to squeeze in a couple massages.
Week 5: MEET PREP
Monday: 240
Warmup S (weather 39)
4x30(blk) r2; 2x60 3pt r4 (30)
Power clean 3x2x235
Back squat 2x1x315
Stimulate!!! All speed work was done at submax intensity - using a 30m intensity limit. Recovery tomorrow morning with incline treadmill walking and stuff. Between last Wednesday and Friday, I ate 3 sweet potatoes pies. I went hard on the pies therefore I only had one small thanksgiving plate. Those sweet potatoes pies always add quick pounds.
** Postworkout bodyweight: 174.5
Tuesday:
Hip mobility
Incline tread walk 15mins
MB wall throws: x375
GS: Shola 20/20
Low impact recovery session - exactly what the body needed. #fatiguemanagement
Wednesday: 130
Warmup B (weather 58)
4x20(blk); 1x50 (25) 3pt
Power clean 3x1x265
Kept the one long sprint at a 25m intensity limit. Track session started out a little flat - I’m thinking because I got some work done on my quads last night. It’s always important to place therapy sessions esp. deep work on certain days otherwise you risk messing up your muscle tone. It wasn’t a big deal because I didn’t need to be sharp today. Thursday and Friday: Rest
Postworkout bodyweight: 173.5
Time for some reflection… I think overall I have come a long way since the summer of 2020. I remember starting prep in the summer of 2020 coming off a 7-month injury layoff hoping to compete in the 2020-2021 season. I can’t remember who I sent training footage to - at that time I was running 419-420 over 30m and had a ton of work to do. I kept grinding and eventually got my time down to the 403 range. Leading into my first meet I made a couple mistakes and opened with 7.3. I took a week off and came back with a 7.08 before sustaining another season injury that eventually cost me 5+ months. Entering this prep – after 5 months away from sprinting I was bad but not as bad as the 2020 summer. Once again, I kept grinding and eventually hit a pr over 30 in 4.02 and ran between 402-403 almost 7-10 times in this prep and avg 406-407 range. Now, the time is here for me to open my season this weekend and enjoy the work I have put in over these past 12months. I say 12 months because I’m counting all the rehab sessions I did starting back in Dec of 2020. I stated this several times before – my goal this weekend is 7.2 or better. I want to stay healthy, have fun, and put down a starting mark. The goal is not to have the fastest opener but to be the fastest come March!!! I only know two things when it comes to games/meets – prepare and compete!!! I did a great job preparing and I’m ready to compete – whatever happens after that I’ll deal with it.
To all the other athletes opening this weekend good luck and remember to have fun!!!
LFG!!!
Wishing the Best to all the Sprinters out there…especially here.
I’ll be on the sidelines. Had Knee surgery med. meniscus Oct. 21 and am recovering well. I didn’t take any pain meds whatsoever. The Dr. and the procedure were that good. I did a little jogging the last two days with some very limited cuts…knee is a little swollen today. Still in hella shape. 176 lbs. looking to get to 172 by Jan. 1.
Like you, I stopped sports betting but for a much longer period. Haven’t bet in awhile and I feel so very calm. I may never go back. I found another activity and will share it once I achieve the $40k/mo. mark. A lot less stressful.
Too much overspeed?
Wow. You can’t let the betting control you!!! I’ll be back at it on Sunday… I hate I’ll be missing the conference championship games because bama is in serious trouble.
1: ga
2:mich
3: cinn
4:cowboys
No, from an accident in Aug. F’d up the right side of my body!
Overspeed got me to give anyone my age a run for their money. Even former WC Sprinters that got popped for PEDs or not.
It was one small piece of the big picture.
I don’t even watch hardly any sports right now, man. Feels great!
you have the skill, bro. Keep it going. worth it with your skill. I lost the edge for it so I gave it a rest.