Richo's Road to Track & Field

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Before i post my goals, these are speific goals, nor a time frame. these are goals where i wake up, read them, and live by them. They are not more-than-s goals, but more like objectives or umm ways of living.

anyway i can’t find the words to describe them so here they are… feel free to comment

Fitness Goals

Sprint Harder than I did yesterday.

Lift more intense than I did last session.

Gain more knowledge than I had yesterday.

Eat at least 5-6 big meals a day.

Prepare meals for the day the night before.

Take photos and measurements every couple weeks, or monthly.

Lift, lift, lift, and do it intense. Each session I am going to be focused, determined and like an animal, so do not disturb.

Sprint so anyone wanting to join in can not keep up with my speed. Be explosive each start, maintain proper form, and visualize myself being the best.

Increase my size so by the end of the year, I won’t be remembered as the skinny short kid, I want to be known as the bigger, faster, more confident guy.

Lifestyle Goals

Increase my study time. Make sure to get in at least 2-3hrs of study a night, even more over the weekend.

Live each day to the fullest, doing everything I ever wanted, regretting nothing.

Waste no time, such as browsing over the forums for hours, just sitting in front of the TV or computer. Go out and play with my dogs, have some shoots of hoops, clean the house or yard, so some work around the house, clean my ute, anything other than wasting my life.

Live confident.

Everyday Goals

I only have one everyday goal…

Be a better man than I was yesterday.

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Don’t get too caught up in these. You can make progress without overdoing it. Indeed, pushing too hard = no progress and burnout. Work hard but smart.

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You need to have specific and short term goals that you can make in a week to a month. Long term goals are good, but they take a while longer to achieve. Breaking weekly goals would be a better motivator and a better way to progress.

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They were just ways of keeping myself motivated.

Of course i will be setting weekly goals and such.

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What are they for this week?

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Ok…

Tomorrow-
Run at least a 12.90 in the 100m.
Jump a 5.10+ in long jump.

This is at athletics tomorrow.

Sadly that is the only goals i have atm, and thats concerning as i had a break, so i haven’t had a chance to see my condition.

However, monday i will be able to see, and then i will state my goals by what i want to achieve throughout the week/at the end of the week.

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These are weekly goals, gives you time to push yourself through the week and allows you to achieve them. Daily goals are fine, I just want to hear what you wanting to accomplish in 7 days.

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ZONE ATHLETICS

Very happy with what I did.

Here is a link to the results page…

http://www.charliefrancis.com/community/showthread.php?p=126603#post126603

So far my goals are 2/2, and i am waiting for my 100m result to see if i get 3/3

I’m so proud of myself…

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I have a question for anyone that is following my journal…

Is it possible for me to throw in one more day in the gym somewhere? like maybe a thursday and rest on saturday and sunday or whatever…

anyone got an answer here?

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OFFICIAL ANNOUNCEMENT
-8.48pm, 16/06/06

Due to my results at my track and field meet, I have shifted my training from 100m to the long jump.

So I will need to devise a new spilt, new workouts and add plyo’s as well.

All this will be comiing through the next couple posts

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Here is a couple ideas of a spilt which will be finalised over the next couple days…

Split #01

Monday - Resistance Training : Upper-body / Plyometrics
Tuesday - Short Sprint Training
Wednesday - Resistance Training : Lower-body
Thursday - Practice Session : Short Sprint Training
Friday - Practice Session
Saturday - Resistance Training : Lower-body
Sunday - Rest

Split #02

Monday - Plyometrics / Resistance Training : Circuit Full-body
Tuesday - Practice Session
Wednesday - Short Sprint Training
Thursday - Practice Session
Friday - Resistance Training : Upper-body
Saturday - Resistance Training : Lower-body
Sunday - Rest

Split #03 (Probably the one i like the most)

Monday AM - Practice Session
Monday PM - Resistance Training : Upper-body
Tuesday AM - Rest
Tuesday PM - Plyometrics / Short Sprint Training
Wednesday PM1 - Practice Session
Wednesday PM2 - Resistance Training : Lower-body
Thursday AM - Practice Session
Thursday PM - Short Sprint Training / Plyometrics
Friday AM - Rest
Friday PM - Resistance Training : Lower-body
Saturday AM - Rest
Saturday PM - Practice Session
Sunday AM - Rest
Sunday PM - Light Practice

The only problem i have with this split is the workload. i feel there is too much there. but i was thinking of only doing short sessions for practices, plyometrics and sprints. is that alright? or still cut some sessions out? need input here…

thanks in advance

p.s by AM meaning Lunch Time at my school, where i go down to the pits to practice, and on weekends, it can be anytime before noon.

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Good job at the meet. I agree the work load is too high. I would pair short sprinting with lower body weights. If you are going to have high intensity days back to back, I would make one of the days (probably the second) an upper body day. What is a practice session? Is that just you working on long jump technique? Here is what I would try to achieve. Don’t overdo the plyos, just throw some in after or before you sprint.
M - Sprint and lower weights
T - Upper body, maybe some tempo
W - Sprint work / long jump and weights (lower or both)
Th - tempo or light technique work
F - Sprint work / long jump and weights again
S - Tempo or active recovery
Sunday - Rest

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thankyou for that split. very useful.

I assume M, T, W, F are gym days. all looks good to me, thanks Coachf

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Yes those are gym days. Remember to cut out weights if you are overdoing it.

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Thanks man, will do that.

Thanks Coachf, been a big help

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Due to my personal sucess at the meet, i decided to reward myself. My reward wasn’t a cheat meal or a day off or a day at the movies or whatever, i rewarded myself with a brand new Skins short-sleeve top for training in, and to wear underneath at meets.

This compression shirt could be a major motivation boot whenever put on due to the fact that i had to work hard to earn it.

Here is a pic of it (this isn’t mine personally, i just got it off their website)

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…into place.

Monday is the start of my Long Jump training.

All i can dream about, all i can think about is this meet. Just so people have a idea here are the levels (for what i know)

Level 1 - School Level
Level 2 - Regional Level
Level 3 - Riverina Level
Level 4 - State Level
Level 5 - National’s

I am fairly sure of how it goes. So far i am up to level 3. This is the furtherest i have been in my life, as i was never good at sports at a youngert level, i only started sports a couple years back.

I am aiming to get to State, yet i do not have a clue what everyone will be jumping at Riverina. I might check with my pe teacher and see if she will know what they jump.

Monday, and basically everyday of the week (depends on how i am feeling), at lunch time me and a mate are going down to our school pits to practice in.

I will post practice results and thoughts and such.

Just so everyone knows, alot of posting here will be of my thoughts and feelings as i would like this documented, as it will never happen again. i am in my last year of school, and this competition is ran through school.

So on Monday, i will be…
*Find what people will be jumping at Riverina.
*Go down to the pits and train with my mate.
*Find out the date of the meet (a huge factor)
*Set my weekly goals
*Start my training for this meet

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I just had to post a pic of me in my new skins top haha.

Also, here is a link to a video of one of my long jumps. keep in mind…

1/ This is not how i normally jump. i just tried a hitch kick.
2/ This is in my backyard, not on a proper track, pit etc
3/ The video quality may be a tiny bit bad.
4/ This isn’t in competition, nor in a serious training session

Thats about it, but i will try and get some of me training/practicing at school, which may be a little bit better.

But anyway, please comment on my attempted hitch kick. and i did not measure the jump, so i do not know how far i jumped…

Link to Video -
http://www.megaupload.com/?d=PU3IDRY3

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Surname: Richardson
Given Names: Anthony Victor John
D.O.B: 22/04/88

Height: 1m 67cm (approx)
Weight: 50kg

Personal Best: 5m 36cm
At: Regional Athletics

Squat 1RM: 75kg
Powerclean 1RM: 40kg
55kg Squat Rep Max: 12reps

Vertical Leap: 0m 50cm OR 19”
Standing Long Jump: 2m 27cm OR 7’56”

20m Sprint: 3s 19ms
30m Sprint: 4s 56ms

Conducted on June 18th, 2006

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Instead of buying skins u should have bought CFTS from this website