Trail leg pick up r-l
Front eagle
Back eagle
Adductor/Inside leg lifts r-l
Scissors
Knee to armpit
Donkey kicks 1/2
Hurdle seat exchange
Leg swings r-l
Leg swings f-b
Trail leg rotations r-l
etc etc
bevolution!
January 16, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 11 - Nanocycle 1: Lower Body
Mag/Dur An-1//An-2[/b]
Current Condition:
The work is finally starting to get to me. I don’t know if it’s just the frequency, or if school is starting to play a part as well. Either way, I still felt strong today.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
14" Box Rebounds
3 x 15 reps, 180 sec. rest
Hang Power Snatches
3 x 2 @ 192 lbs, 180 sec. rest
(Rotation B: )
16" Step Ups
2 x 16 (8 per leg) @ 190 lbs, 180 sec. rest
REA HF Abs
2 x 5 reps @ 25 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
Well, before today my best power snatches were 202 x 1 and 187 x 2. Despite the fatigue I was feeling today, I managed 3 x 2 @ 192 lbs. Though I don’t know for sure, I would estimate my current max is about 217 lbs, which is 15 lbs more than a couple weeks ago. With that in mind, things are looking up.
After the main part of the session, my back was too fried to do GMs again. The loads in the snatch are near maximal now and it drains me. I still managed the step ups easily enough, but I’ll need to go lower on the GMs.
Also, even though today was a major PR, and I have been increasing on a session to session basis, I’m probably going to lower the weight from here and build back up. It will prevent me from reaching 3 x 2 @ 202 before the month is out, but it’ll be better for me.
No doubt. Pushing too hard for a PR can be a win the battle, lose the war proposition. Goals are good but they shouldn’t interfere with longer term progress.
bevolution!
January 18, 2008
Macrocycle 17 - Accumulation Strength Block
Microcycle 12 - Nanocycle 1: Lower Body
Mag/Dur An-1//An-2[/b]
Current Condition:
I felt fine this morning, but was a bit tired during the session. No biggie though.
Warmup:
Some RW drills
Workout: Rotation Style
(Rotation A: )
Hang Power Snatches
A lot of reps with a lot of different weights/grips, rest varied
REA HF Abs
3 x 5 reps @ 10 lbs, 180 sec. rest
(Rotation B: )
16" Step Ups
2 x 16 (8 per leg) @ 165 lbs, 180 sec. rest
Good Mornings
2 x 8 reps @ 165 lbs, 180 sec. rest
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
150 Bouncing Calf Raise Stretches (per side)
50 Shoulder Dislocates
Notes:
Well, today marked the last session of my mini-accumulation block and I think everything went well. My power snatch went from 192 lbs to ~217 lbs and I’ve added 1/2" to my thigh measurements. I’m stronger than I’ve ever been and am ready to hit the track hard in preparation for this summer.
Right now, the game plan is to take 7-10 days to get myself recovered. I’ll be doing a lot of restorative work and maybe a session or two of accels during this period. After that, it’s back to top speed and SE as usual.
I honestly think I have the strength to hit sub-11 this season. My power snatch may not sound like much, but I use a fairly close grip. With my 6’2.5" arm span, my hands should be out to the collars, but they’re each 5-6" in. So, if I ever spread my grip to where it should be, with practice, I could be power snatching 227-237 (5-10% more). For a 6’1", 205 lb guy, that’s decent and hopefully enough to make sub 11 a reality.
We’ll see though.
bevolution!
January 23, 2008
Macrocycle 17.5 - Recovery Block
Microcycle 13 - Nanocycle 1: Lower Body
Rate An-1/An-2[/b]
Current Condition:
I’m feeling good. My school week is over and I’m ready to rock.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
3-PT Sprints (video timed)
3 x 60M @ 100%, 540 sec. rest
1 x 100M @ 95%, N/A rest
Times of: 7.30, 7.23, 7.50, no time on 100M
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Well, seeing as I just came off of an accumulation block and I haven’t done an actual sprint session since November 11, I think today went well. I managed a 5.97 sec 50M from a 2-pt stance last time I was on the track, and today I managed 7.23 over 60M from a 3-pt. The two times aren’t really comparable though, as I now weigh ~8 lbs more, am fatigued, and am out of practice. I know that as soon as I let the fatigue from the block dissipate and get some more track time in, my times will fall like a stone.
One thing that I did notice today was that my starts were good, but my ankles were getting a bit roughed up. I’d guess it was due to both the lack of track work and the weight gain. The problem should sort itself out though.
Like I said, all in all, things went well. I can’t wait to start really hammering top speed and SE work again.
bevolution!
January 30, 2008
Macrocycle 18 - Recovery Block
Microcycle 1 - Nanocycle 1: Lower Body
Mag An-1 & Rate An-2[/b]
Current Condition:
I feel great. Everything feels good except for some tightness in my right gluteus medius. It worked itself out in my warm up though.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
3-PT Sprints (in spikes)
2 x 200M @ target 400M come home pace, 600 sec. rest
Times of: 25.72h, 26.09h
3-PT Sprints (in flats)
1 x 100M @ a brisk run, N/A rest.
Time of: 12.56h
(2.5 hours later)
Hang Power Snatches
2 x 2 @ 172 lbs, 180 sec. rest
Good Mornings
1 x 8 @ 165 lbs
Step Ups
1 x 8 @ 165 lbs
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
I just wanted to get some volume in at a decent pace. Though it’s not a huge goal, I’d like to run in the low 50s for the 400M this year and I figured I’d do some work for it. Both runs were surprisingly easy on my legs, but murdered my lungs and left me with a headache right in my forehead, near the hairline. I have no clue why, but runs much longer than 100M always give me a headache. The longer the run or the shorter the rests, the worse the headache is. Does anyone have any experience with this?
I meant to do 3-4 200s, but my head wouldn’t allow me. Instead I did a 100M afterwards. I was only wearing flats, put no effort into the start, and practically jogged and I was kind of stunned when I went 12.5. I mean, I put half the effort of the 200s into this run. I have no clue why 100M sprints are so much easier than anything longer. It’s like my body just hates the longer runs. Oh well, all that much more of a reason to work on them.
A bit later I tried hitting the weights, but I wasn’t really up to it. I got a little bit of volume in though, and will probably restructure things from here on out. In fact, I’m going to make a post later tonight outlining my plans for getting ready for the season.
bevolution!
February 2, 2008
Macrocycle 18 - Recovery Block
Microcycle 2 - Nanocycle 1: Lower Body
Rate An-1[/b]
Current Condition:
My hamstrings were tight. I thought they’d loosen up as I warmed up, but they didn’t.
Warmup:
Some RW drills
Hurdle Hops
Build Ups
Workout: Rotation Style
3-PT Sprints (in spikes)
2 x 80M, 600 sec. rest
1 x 100M @ a brisk stride, N/A rest
Times of: 9.83 (video), 9.73 (video), no time on 100M
Cooldown:
150 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Well, today was a disaster. I’m lucky I didn’t pull something. Just 10 days ago, on January 23, I ran a 60M from 3-pt in 7.23 (video timed). Today I managed an 80M sprint in 9.73 (video timed) under the exact same conditions. Apparently my hamstrings were thrashed.
I did just do a couple 200s three days ago, but that shouldn’t have affected me this badly. Looks like I need some serious rest. Just watching the video, it’s obvious I’m worn down. Everything looks clunky and slow. Oh well, too late to complain now.
You too?!!
I had the same prob man!!
My right ham was tight all workout. Thru warm up and all. I stretched it and everything but it still didn’t.
bevolution!
February 7, 2008
Macrocycle 18 - Recovery Block
Microcycle 3 - Nanocycle 1: Lower Body
Rate An-1[/b]
Current Condition:
I’m feeling good. I gave myself a much needed rest after the fiasco that was last session, and it was worth it. My weight is up though, 209.4 lbs.
Warmup:
Some RW drills
Build Ups
Workout: Rotation Style
Flying Primetime Runs
3 x 30M, 360 sec. rest
3-PT Sprints (in spikes)
3 x 80M, 360 sec. rest
Times of: 9.60 (video), 9.67 (video), no time on last 80M
Cooldown:
100 Bouncing Lunge Stretches (per side)
100 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Eh, not what I was hoping for, but I ran .13 seconds faster over 80M than last session, even with my weight being up a couple more pounds. I really have no clue what’s happening. I ran 7.23 over 60M a couple weeks ago, but can’t break 9.60 over 80M. There is no way I could be going 2.37 over the 60-80M section.
I’d like to blame my weight for the slow times, but I weighed over 208 lbs when I went 7.23 over 60M, so that’s obviously not it. Who knows, maybe it’s just lack of sleep getting to me. Putting a bit more space in between sessions should help.
Come to think of it, I know what has changed. The entire time I was pushing my lifts up, and just prior to running a 7.23, I was doing 10-15 minutes of isometrics in a good morning position on a daily basis. After that session, school started to pick up and I tossed it from my routine. I know it seems trivial, but that’s really the only difference. I’m going to stick those back in and see how things go.
Also, and this might not be important, but it took me 41 strides to hit 80M today. Comparing my strides to those of other sprinters, I would really benefit from getting some more power in my hips. Then again, maybe I’m just a turnover guy.
I would say that you’re thinking too much on your times. It is possible (and I would say that it’s also normal) that you have run that 60m in perfect conditions and in a good technical way. Can you check the times at the 60m of the 80? Probably you would run around 7.35, and with that is not so difficult (depending on your training and the way that you run) that you finish the last 20m in 2.25.
Keep training having on your mind the correct mechanics and without thinking so much on the time. That second point can also make you run more tight, and not as easy as you should need. Worry about the times after the last competition, and then look what can you improve from your training…
I agree with you on some points. My 60M was probably done in better form, as I’m fairly certain sitting in a desk for hours every day without as much stretching has left my hips much tighter now than they were then.
And though I can’t get a time at the 60M mark of my 80Ms, the 2.25 over 20M is still way too slow. I’ve done 7.24 and 9.20 within a week of one another over those two distances, so my top speed was in place at one point. I just need to get it back now. Of course, I was 10 lbs lighter then, too.
I’m really thinking it’s just a hip flexibility issue. Relaxation may have been a problem too. I thought I stayed pretty relaxed in today’s session, but I may have pushed a bit too hard.
Thanks for the input.
How long have you been running this year? Doesn’t seem like much after a long winter inside. So I’d say the solution is not this or that technical issue but simply letting your body find out what it’s like to just run. At this point I’d suggest some untimed grass field runs (and some yams).
Juggler, this was like my fourth time on the track in a few months. I hit my 60M PR on my first time back, which is why it’s so confusing. The less track time I had, the better I ran. Just fantastic. :rolleyes:
I really do think the issue is that sitting in a desk all day has tightened me up. I compared the video from the 60M sprint and the 80M sprints and they look nothing alike. During the 60 I looked smooth, but I look clunky and just plain “off” on the 80M sprints. Once I loosen up and spend a bit more time on the track, it’ll fix itself.
As for the grass runs and yams, I’d need to shovel a couple feet of snow off the ground before I even had a hope of finding any grass, but I could sure go for some yams right about now. 
Also consult fnlights for the secrets to developing HIP POWER.
bevolution!
February 11, 2008
Macrocycle 18 - Recovery Block
Microcycle 4 - Nanocycle 1: Lower Body
MAG An-1[/b]
Current Condition:
Well, weight is up again. I woke up at 209.8 lbs this morning, but it’s mostly due to a huge dinner I ate yesterday. I am piling on muscle though. Also, I feel great. Plenty of food and rest go a long ways.
Warmup:
Some RW drills
Workout: Rotation Style
A1 Hang Power Snatches
Worked up to an easy 182 lbs x 2 reps, 120 sec. rest
B1 REA SLDLs
Worked up to 152 lbs x 4 reps, 150 sec. rest
B2 ISO HF Abs + REA Bench Press
I just screwed around with these…
Cooldown:
120 Bouncing Lunge Stretches (per side)
120 Bouncing Good Morning Stretches
120 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Okay, where to start… Long story short, I went back over all of my notes and everything else I’ve written and I’m going to modify my training. I’ll do a write-up later, but for now, I’ll just say I’m going back to a template I used almost a year ago with some minor (though very important) tweaks.
As for the session, everything went well. 182 lbs flew right up on the snatches and the REA SLDLs were very snappy. I’m a lot stronger than I’ve ever been. Also, my thighs are creeping up towards 27.5". They’ve never been this large either.
bevolution!
February 16, 2008
Macrocycle 18 - Sprint Block
Microcycle 5 - Nanocycle 1: Lower Body
Rate An-1[/b]
Current Condition:
Okay, I’m at my heaviest I’ve ever been at the track, but I feel good. My calves are bit tight, but I plan to fix that in the upcoming few days. Also, I was a little low on sleep last night, but I don’t think it’s affecting me.
Warmup:
Some RW drills
Build Ups
A few 1/4 Squat ADA drops
Workout: Rotation Style
3-PT Sprints (in spikes)
2 x 80M, 720 sec. rest
1 x 100M @ 90%, N/A rest
Times of: 9.44 (video), 9.47 (video), no time on last 100M
Cooldown:
120 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Again, things are getting better. I dropped .16 off my 80M time since last session, even with a bit of weight gain. If I can keep going like this, I’ll be right back on my PR in a couple weeks. Maybe I’ll even try to cut some weight too, but who knows. Also, today might end up as a fatigue session. If it does, I’ll update with the extra work later.
And to no one in particular, I decided to make today into a fatigue session. Everything went well, but my back was tired from the sprints. I would estimate I’m ~10% weaker after a sprint session, so the weights were adjusted accordingly.
Worked up to 182 lbs x 2 reps (pretty easy)
A1) REA SLDLs
2 x 4 reps @ 142 lbs, 180 sec. rest
A2) ISO Leg Lifts
3 x 20 seconds @ BW, 180 sec. rest
A3) ISO SL Calf Raises
2 x 60 seconds (per leg) @ BW+50 lbs, 180 sec. rest
That’s about it. I think I’ll start doing daily SL calf ISOs though.
bevolution!
February 20, 2008
Macrocycle 19 - Sprint Block
Microcycle 1 - Nanocycle 1: Lower Body
Dur An-2/Mag An-1[/b]
Current Condition:
My last fatigue session was only 4 days ago, and I was supposed to take 6-7 days off real training, so I’m a little stale right now. I’ll explain the circumstances later.
Warmup:
Some RW drills
A bit of RFI and RA
Workout: Rotation Style
ISO GMs
2 x 20 seconds @ 135 lbs, 180 sec. rest
REA SLDLs
2 x 4 reps @ 135 lbs, 180 sec. rest
ISO Leg Lifts
2 x 20 seconds @ BW, 180 sec. rest
REA Leg Lifts
2 x 5 reps @ BW, 180 sec. rest
Cooldown:
I played around using a barbell as an ab wheel
100 Bouncing Lunge Stretches (per side)
150 Bouncing Good Morning Stretches
100 Bouncing Calf Raise Stretches (per side)
30 Shoulder Dislocates
Notes:
Well, I was supposed to wait until Sunday or Monday to train again, but I decided I was going to skip school to attend an indoor meet next Wednesday and Thursday. It’s the only indoor meet of the year, so I didn’t want to miss it. As such, I did an easy session today so I’d be ready in another 5 days time.
The ISO GMs were harder than I thought they’d be. I can knock out sets of 8 with 185 lbs doing them regularly, but holding even a 20 second ISO with 135 was way tougher than it should’ve been. It was the same with the ab work. Doing any sort of ISO hold is especially difficult for me.
Besides that, there’s really nothing to note. The 100M prelims are on Wednesday and if I make it, the finals are on Thursday. It’s the dead last event on both days, so I don’t know if I’ll be entering any other event. If I make the 100M finals, I won’t be running anything else, but if I don’t, I’ll be hitting a 200 or 400M. Should be fun. I know I’m not in shape to run anything fast yet, but I’ve got until June to really get myself ready.
how did your first meet go?
12.11 and 58+ 400m…