After the accident. I didn’t do anything fitness wise for 2.5 months. Let my body heal. Looked at the big picture that I will be back.
Anyone else out there, please keep us posted. Lots of former members here have Athletes now as Coaches and Agents, etc or Track and Field. Great to see.
Sorry for posting here RB but your thread appears to be very popular. In a couple of years from today…1 Million views.
Friday: EMS/pulse mode 15mins each
Saturday: 40/5/16
Warmup BJ
2x20 (blk)
ohb x5
Stiffness jumps 2x8
Didn’t feel great until I got to the stiffness jumps. The best the stiffness jumps felt in a long time…
(set BJ) Jog-Skip 400m; Static Flexibility Series; Dynamic flexibility B 1x12
Sprint drills A 1x20; Buildup 2x30
Hey RB,
How goes the battle and the ups and the downs?
Hope you are well and hanging in and taking it easy or maintaining or celebrating your wins.
Good luck with your meet(s) and races that are happening (now?) and this season.
After spending 3+ months rehabbing my broken foot/ligament - never take race advice from your wife unless she’s a coach etc. I’m ready to go now!!!
[b]Phase 1: GPP 7 WEEKS
June 26 - August 12[/b]
Week 1: (weather low 90s)
Sunday: 240
Warmup BJ
sled 4x10-20-30 r90/3 (10lbs)
Mb: ohb; sq throw/accel; dive; 1-2-3 hop throw/accel x3
Back squat 3x10x185 (3s ecc) - First squat session since late Dec
Glute drive 2x12x315
Chest support row/rear raises 4x12/4x15
Cable hip flex 2x10
Iso seated calve 2x60s
The track session felt great!!! My body probably won’t feel this great for the rest of the year - I probably could have taken another 2 weeks off but it was time to work towards next season. This season I decided to move my sled pulls onto the track while using trainers. This move kinda gives me the best of both worlds - a faster surface for better quality runs but trainers allow my lower legs to still get some recovery over the next several weeks. I wanted to have better quality in these early weeks instead of running on average grass hills or field surfaces. I wanted to feel the speed from day 1. I also wanted to see if the move to a better surface removes some of the stress off my inner hamstring tendons. Sled pulls, hypers, and leg curls seem to bother my inner tendon, another reason why I’m keeping all hamstring work submax with only one direct hamstring session. I’m hoping these changes allow me to keep sled pulls in the program year round. Also the goal is to slowly increase the weight of the sled if the quality and speed is able to be maintained with higher weights. You can always add, therefore I decided to start light. The warm up took about 25 mins and the sled took another 30 mins. The power/acceleration development with the med ball was great. The mb drills allow the opportunity to enhance acceleration ability without having to think much about it. I’m still not able to bench press - therefore I’ll hit the upper back/rear delts throughout this phase. Finish the session with hip flexors and calves.
Monday aerobic development. Tuesday: rest. Wednesday: speed/power. Thursday: aerobic development. Friday/Saturday: rest
Today’s warmup:
Warmup BJ:
200m Skip
50m Forward skip windmill
50m Bkwd skip windmill
50m Side shuffle
50m Alt gallop
50m Skip lunge
50m Weave
50m Backward weave
600m (50m walk/50m acceleration)
Just got done training the most important muscle in the body. Using polar heart rate monitors to track heart rate etc but lost most of my data from technical issues. I was a little sore today, probably going to be bad Tuesday morning. I’m surprised how sore my quads are at this point. Hopefully I’m ready for more sled pulls on Wednesday.
Monday:
Warmup W
Bike tempo: 2x6 45s on/15s off
Mb throws: 3rds (x300)
Extended 20/20
Extended:
Ext table
Iso prone
Iso supine
Iso side
Ext crunch
Ext prone swimmer
Ext rock
MB throws:
Chest pass x20
Oh toss x20
Scoop toss x20
Side toss right x20
Side toss left x20
Warmup W:
Rower 2000m
Static
Hurdle mobility 8x10
Wednesday: 240
Warmup BJ
Mb accel 1/2 x3
sled 4x10-20-30 r90/3
Box jump into pit 4x4
Podium Trap dl 3x10 295
Db rev lunge 3x8 35
Hammer row/face pulls 4x12/4x15
Negative toe raises 2x8/Stand hip flex 2x10
Many of these med ball drills are fairly new to me because it’s been 15yrs since I last did them. I should get better at them fairly quickly. Considering the tightness coming into the session the runs were ok. I can’t wait to see my fitness heading into Sunday sled session as I push the distance to 40m. The box jumps into the pit, some of them were really good and others felt rushed. The ones that felt good were the ones I took my time getting into the deep knee position and exploding - it’s not about quickness right now but hitting those deep angles. The weights were solid - the podium deads were done standing on a 25lb bumper plate. Decided to keep the rev lunges very light while not overloading the knee too much too fast. No rush in overloading secondary lifting movements.
Heading into next week - I’ll keep the sled weight at 10lbs for another week since the sprint distance is moving out to 40m. I want to see how my body handles the added distance before adding more weight.
How did you break your foot?
I like that you are paying attention to high quality work and details.
I was curious about your love of sled work but I have noticed more sled show and tell stuff on social. It’s popular because I guess someone like Ben Johnson or Usain Bolt told the world that’s how they became DA BEST at kicking other’s butt’s off the map.
One of James’s dad’s athletes told me they did not do a ton of medicine ball work but I know some of them did a lot and other’s not as much. I did a ton of medicine ball work and loved it and it’s a no brainer to me. I’d strongly recommend starting out with a 4 pound ball for female beginners and gradually over time ( 6 month intervals defines over time) add a slightly heavier ball. The medicine ball work and the sled work is still going to be PART of the training. I want to see the speed work because if I can’t see that, nothing else matters outside of how good you look in your shorts and how good you or I look in our cars or on the track with fancy gear.
My right foot has been an issue and it’s the right side that is the shorter leg so the stress on that foot is greater. I also smashed my shin at the gym the other day doing a side to side leg swing. The blood pooled into a large bruise and didnt help that foot much. I did ice it but I’ve focused on systemic recovery so the body will sort out the other parts in unison to what is needed)
Med ball jumps.
Here is a good litmus test to how you want to understand if and when you are ready to use a med ball with your jumps. ( as a coach or if you are training you)
Are you able to do a standing squat with zero weight with your heals touching the floor with and without shoes and then hold the position.
If you can’t do that and if you can’t hold that position and if you are not able to do this with ease, adding weight, load and accretion might not be your best choice of exercises.
I have ranted about this in the past but all the gyms have 10 pound med balls and the weight goes up from there.
If I were Tudor B. talking about periodization, planning and if i were Charlie talking about Vertical Integration, first you need to apply rules of flexibly, mobility and speed ( slow speed first and gradually add speed to what ever exercise you are doing including med ball accelerations. ) before adding weight.
The single best way to begin med ball work is start with light 4 to 6 or 8lbs depending on male or female and age and level of training years and then decide how to move ahead.
TAKING ADVICE FROM A PARTNER
maybe you needed advice.
maybe she was trying to help and didn’t know how
maybe you needed to slow down literally and maybe shit happens for reasons and maybe we need to pay attention to the reasons that might be so…
I like how tuned in you are.
I like how obsessive you are ( reminds me of me lol)
I like how dedicated you are.
i know everyone likes to talk about speed and heavy weights and getting strong. Me too. I am a horn dog for all of that. It’s why I bought my new car. Fun, excitement and FAST and excitement and did i mention excitement?
My guess without boring all of you is REST and relaxing and actually SHUTTING DOWN is good.
not by causing an injury or making yourself have an injury.
I am not saying anyone asks for injuries.
I am grateful to have hurt myself in 1998 September. one of CMF’s athletes and i went out dancing. ( that dancing was 10 years over due literally ) I hurt my calf skipping the Monday night after the dance on Saturday.
Late December 1998 and early Jan 1999 We directed a training came with a former athlete of CMF along with the amazing woman who came to live with us for 5 years to help with James. ( she’s featured in GPP Video. ANYWAYS…I was still hurt at that camp. Then I allowed a know it all person to explore my injury and blah blah blah…
If I couldld have eaten the planet to go out and compete again I would have… even if the planet was large and polluted. ( oh wait is that our planet? I bet some of you out there are going to figure out how to figure it out as the world is filled with amazing humans) …
I decided to stop rehabbing.
I decided to stop TRYING so fricking hard
I decided to start a family.
I think I got pregnant in a week.
POINT is
I would like to see your training.
I would like to see some video of what you are doing.
I underrstand that is not going to happen ( right now or ever maybe who knows, never say never…)
LIke Charlies vertical integration the idea is all areas of all things ESPECIALLY speed work and especially rest, recovery, active rest, diet etc, etc etc… must be in your routine.
The end result on the track will magnify what is actually going on.
The fact the Bolt allowed himself to start to fall apart towards the end of his last raining moments ( the moment when our young Canadian needed to POUNCE) shows a few interesting facts.
Running the indoor 200 on a flat track on the 2nd curve.
OUCH.
I think you need to take more time off.
Why don’t you reach out to me if you want.
No one needs to know LOL.
I have noticed that since I have been alone for 12 years ( WTF…*) that people don’t like to be told what to do by females.
Seeing as how this site is predominately male and it’s CEO aka CMF stepped out for a bit, well, sharing can be annoying, it can be caring but just think of it as INFO.
Let’s navigate together sometimes and lets’ respect one another and keep ourselves open so you and me and some of us, including our pets are alone or feeling alone.
Try not to shut people out if need be. And even if they seem not terribly on their AAA game, maybe letting them in during silly traffic or something like that, maybe how we train is as important as what exercises we choose to train with.
I’m good now - going on 6 months soon. I did about 6 weeks of pregpp because I thought I would have some summer meets. Wife told me to do it because she thought it would be good for me but I knew after finishing the 60m I didn’t have much in the tank. First 200 since 2010…
limit curves